PrairieRehabServices: Is Back Pain Slowing Things Down?

PrairieRehabServices: Is Back Pain Slowing Things Down?

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NEWSLETTER

IS BACK PAIN SLOWING YOU DOWN? Learn how to prevent back pain!

INSIDE : • Back Pain Prevention • Healthy Recipe

• Home Exercise • Patient Success Spotlight

15 CONVENIENT LOCATIONS TO SERVE YOU! Central Sioux Falls

Sherburn Worthington (Avera) Worthington (Oxford)

Fulda Jackson Lakefield Luverne

Brandon Harrisburg Hartford Tea

West Sioux Falls East Sioux Falls Sioux Falls (Primrose)

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NEWSLETTER

STOP BACK PAIN IN ITS TRACKS! Seek relief today!

CONSULTATION

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They

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might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions. You’re in luck: Back pain can be relieved! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY IN THE STATES OF MINNESOTA & SOUTH DAKOTA, YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY

BACK PAIN PREVENTION A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back

injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources: http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back- Pain-Fact-Sheet

SCHEDULE AN APPOINTMENT AT A CLINIC NEAREST YOU!

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. HOME EXERCISE This exercise is designed for pain prevention call your therapist if you are experiencing any pain!

Strengthens Back

www.simpleset.net

HEALTHY RECIPE Pressure Cooker Winter Squash & Lentil Stew

• 1 small butternut squash, peeled, seeded and cut into 1 1/2” chunks

INGREDIENTS • 2 medium shallots, thinly sliced • 1 tbsp. finely chopped peeled fresh ginger • 1 tbsp. vegetable oil • 1 tsp. ground coriander • 1/2 tsp. ground cardamom

• 1 lb. green lentils, picked over • 6 c. chicken or vegetable broth • 5 c. packed baby spinach • 1 tbsp. cider vinegar

INSTRUCTIONS In pressure-cooker pot on medium, cook shallots and ginger in oil 5 minutes or until shallots are golden, stirring. Add coriander and cardamom; cook 1 minute, stirring. Add squash, lentils, broth and 1/4 teaspoon salt. Cover, lock and bring up to pressure on high. Reduce heat to medium-low. Cook 12 minutes. Release pressure by using quick-release function. Stir in spinach, vinegar and 1/2 teaspoon each of salt and pepper.

https://www.goodhousekeeping.com/food-recipes/healthy/a42399/pressure-cooker-warming-winter-squash-lentil-stew-recipe/

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PATIENT SUCCESS SPOTLIGHT

East Sioux Falls West Sioux Falls Central Sioux Falls Sioux Falls (Primrose)

605.368.9897 507.425.3753 605.528.1900 605.767.3008 507.343.0068 507.764.2933 507.449.2003 507.662.6646 507.847.4333 605.271.3378 605.271.0808 605.334.5630 605.271.6920 605.582.3103

Brandon

Harrisburg

Hartford

Tea

Fulda

Rehab & Fitness – Jackson

Sherburn Luverne Lakefield

“I felt like she truly cared for me as a person and gave 100% of herself to my recovery!” “I worked with Lori J at Prairie Rehab on Cliff Ave. She was very professional and answered all my questions and even modeled exercises that I was having trouble with. I felt like she truly cared for me as a person and gave 100% of herself to my recovery. The ladies in the front office were always friendly and helpful. Thank you Lori and Prairie Rehabilitation!” - B.V.

Worthington (Avera)

Rehab & Fitness – Worthington (Oxford) 507.372.2232

STAFF FEATURE

THIS COULD BE YOU! CONTACT US TODAY!

Lori grew up in Harrisburg, SD, where she currently resides with her husband Jarrod, who she met in high school. She earned her Bachelor of Arts from Augustana University in 1999, and continued her education to complete her Masters in Physical therapy at the University of South Dakota in 2001. Lori has been with Prairie Rehabilitation since 2001 and is the clinic lead therapist at our Harrisburg clinic. She also treats patients at our Sioux Falls (Central) location, working to provide quality treatment to as many patients as she can!

EXERCISE YOUR MIND

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LORI JOHNSON PT, CLT-LANA

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Lori is a lymphedema certified therapist, women’s health therapist, and also has a level 1 certification in functional dry needling. She has a strong manual therapy background and has completed many courses on the spine and extremities, although she enjoys treating general orthopedic conditions as well. Lori has 3 children: Tor, Trig, and Susan, who are the light of her life. They are active with wrestling, dance, football, soccer, baseball, and gymnastics. Seeing her children thrive in the activities they love makes it all the more enjoyable when she is able to help patients return to their own active lifestyles. According to Lori, she is “truly blessed to be able to work with and help patients in the community.”

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