PT & Rehab Specialists: 5 Keys to a Healthy Spine

PT & Rehab Specialists: 5 Keys to a Healthy Spine

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body 5 KEYS TO A HEALTHY SPINE

your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment.

1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on

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MAY 2019 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body 5 KEYS TO A HEALTHY SPINE

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3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving Y our body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Call us to speak with one of our experts.

Refer A Friend!

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Physical Therapy & Rehab Specialists today. Pass along this newsletter or have them call us directly to schedule an appointment.

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FINDING THE SOURCE OF PAIN CAUSED BY THE SPINE

Looking Forward To Spring Cookouts?

MAIN DISHES Instead of greasy burgers, brats and hot dogs, try some meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen. Another great option is salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation. CONDIMENTS Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayonnaise (which is relatively high in unhealthy fat), try antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients. Don’t forget, olive oil based pesto or sundried tomato spread is another good alternative. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties. SIDE DISHES Instead of mayo-based salads like coleslaw, potato salad and macaroni salad, try bean or Caprese salad. All beans boast fiber, protein and a bevy of anti-inflammatory phytonutrients. Put together some sliced tomatoes, buffalo mozzarella and basil drizzled with balsamic vinegar and olive oil and you’ll have a tasty Caprese salad. Plus you’ll get more oleocanthol and cancer-fighting lycopene.

Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and physical therapy plays a key role in making that happen. Why does your neck or back hurt? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreak havoc on our spines. Most spine pain comes from the following 4 areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures.

*Anand Veeravagu,Tyler Cole, Bowen Jiang, John K. RatliffThe Spine Journal, Vol. 14, Issue 7, p1125–1131 Published online: October 14 2013

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No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Michigan you have direct access to physical therapy!

Save time

Improve your health naturally

See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties

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Patient Success Spotlight

Exercise Essential

Try this movement if you are experiencing back pain.

PRONE ALTERNATIVE ARM & LEG

Keeps Body Flexible

While lying face down and keeping your lower abdominal muscles tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.

Spine Treatment “Having back pain is not fun. Going to rehab was the ticket to renewed use of all functions. Walking, bending, and even lifting. I went 2x a week for 6 weeks and am continuing the exercises that were given to me at home. I feel sooooo much better. No surgery or shots, just using the information the therapists gave me and using that info has given me back my life. Thanks to all the therapists, especially Beth as she was the therapist I saw the most. She listened and gave me instructions that were easy to follow. Thank you.” - JoAnn V. “No surgery or shots, just using the information the therapists gave me and using that info has given me back my life.” What to expect: Your physical therapist will perform a physical examination of your spine. Your physical therapist may touch points along the spine to determine any areas of pain or tenderness, and check your spinal movements; the strength in your spine, legs, and shoulders; and your balance. During the healing process when your activity is limited, muscles in the core, hips, and back can become weak. This weakness can make it difficult to resume your regular activities, and the weakness can put you at greater risk for falls. Your physical therapist can help you regain the strength and mobility that you may have lost while the fracture healed. Your treatment may include: Pain reduction. Your physical therapist may use different treatments and technologies to control and reduce your pain, and help you avoid the need for pain medications, including opioids. Flexibility exercises. Your physical therapist may teach you gentle spinal range-of-motion exercises for the neck, thoracic, lumbar, hip, and shoulder areas. Strengthening exercises. Your physical therapist will prescribe gentle strengthening exercises to help stimulate your bone strength. Exercises may include upper- and lower-body, abdominal, and back muscle- strengthening activities.

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Staff Spotlight

Jeanette Folkenroth, PT

What school/university did attend? I went to University of Illinois at Chicago for my Physical Therapy degree.

What is your favorite part of being a physical therapist? I love connecting with people and helping my patients get back to doing the things they enjoy. What is your favorite thing to do outside of work? Outside of work I enjoy raising my four children, biking, and playing the piano. Where is your favorite vacation spot? Going to Yellowstone National Park in Wyoming. If you could only eat one food for the rest of your life, what would it be? I would choose chocolate moose tracks ice cream! “When treating my clients, education is always the number one goal. It is so important to not only take the time to get to know my patients’ needs but to teach them what is going on with their body and why specific treatments work. I thoroughly enjoy the partnership I have with my patients on their journey to recovery.”