PTRehab_Proper Spine Health and Ergonomics

INSIDE: Keep Your Back Pain-Free with Proper Spine Health & Ergonomics Avoiding Back Pain by Developing Good Posture We Are Thankful for... You! Healthy T anksgiving Recip : Paleo Gluten Free Stuffing INSIDE: Keep Your Back Pain-Free with Proper Spine Health & Ergonomics Avoiding Back Pain by Developing Good Posture We Are Thankful for... You! Healthy Thanksgiving Recipe: Paleo Gluten Free Stuffing Midland, MI 48640 989-631-3570 Midland, MI 48640 989-839-4570

Coleman, MI 48618 989-631-3570

Midland, MI 48640 989-374-2222

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body www.ptandrehab.com

The Therapy Bulletin The Newsletter About Your Health And Caring For Your Bod Exercise Your Mind Trivia Challenge! You Could WIN Our Prize Drawing! See Inside >>

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The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body

KEEP YOUR BACK PAIN-FREE WITH PROPER SPINE HEALTH & ERGONOMICS Helping You Get Back to Life Center City 324 S Saginaw Rd Midland, MI 48640 989-631-3570 Medical Professional Building 555 W. Wackerly St, Ste 3600 Midland, MI 48640 989-839-4570 www.ptandrehab.com

KEEP YOUR BACK PAIN-FREE WITH PROPER SPINE HEALTH & ERGONOMICS

Coleman Family Center 991 E. Railway Coleman, MI 48618 989-631-3570

East End Building 715 E. Main St, Suite 2200, Midland, MI 48640 989-374-2222

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The lower back is a common source of pain. In fact, it is the most commonly reported area of pain throughout the United States. But what causes it? The lower back is a common source of pain. In fac , it is he most ommonly reported area of pain throughout the United States. But what causes it? (continued inside)

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Tomove is to experience life. Our ability towork, to play with our kids, to compete at our best, to explore the world around us… movement is at the center of it all. Regardless of age or physical limitation, movement makes it possible for all of us to reach our greatest potential as humans. In this respect, our mission at PTRS is to help you get back to life. We work on optimizing and restoring movement and it is about more than personal health. It’s about transforming lives. One life at a time. Centered on YOU Tomove is to experience life. Our ability towork, to play with our kids, to compete at our best, to explore the world around us… movement is at the center of it all. Regardless of age or physical limitation, move ent makes it possible for all of us to reach our greatest potential as humans. In this respect, our mission at PTRS is to help you get back to life. We work on optimizi restoring movement and it is about mor tha personal health. It’s about transforming lives. One life at a time. C ntered on YOU

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bility towork, to play with our kids, to compete round us… movement is at the center of it all. e for all of us to reach our greatest potential k to life. We work on optimizing and restoring ming lives. One life at a time. KEEP YOUR BACK PAIN-FREE WITH PROPER SPINE

www.ptandrehab.com The Therapy Bull The Newsletter About Your Health And Caring For

NOV. 2020 The Therapy Bulletin The Newsletter About Your Health And Caring For Your Body Helping You Get Back to Life

KEEP YOUR BACK PAIN-FREE WITH PROPER SPINE HEALTH & ERGONOMICS

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good news is that herniated discs can be successfully treated with physical therapy. To learn more about herniated discs and how we treat them, contact Physical Therapy & Rehab Specialists today. Can Proper Posture Prevent Your Back Pain? Most people struggle with sitting and standing up straight. Many of us can remember being told by our parents that good posture is the key to good health later in life! Back then we all rolled our eyes, as this demand seemed annoying. However, as we grow older, we realize that good posture goes beyond appearances and looking confident. Sitting and standing with good spinal alignment can actually help prevent back pain.

Your spine is meant to operate in a specific way. Each time you move, sit, or stand in ways that disrupt the correct position and operation of your spine, you can end up creating long term problems. Physical therapists are great at teaching patients how to practice proper posture. Your physical therapist will help you to understand the importance of it, and give you the education necessary to make sure you’re achieving excellent posture every day. When you begin physical therapy, you will learn how to develop good posture, recognize when you are not practicing good posture, and discover many ways that healthy patterns of movement can minimize your back pain.

There are several reasons why your lower back may hurt. Poor posture, improper lifting techniques, work that requires repetitive bending, etc. When there is an underlying issue occurring, even the slightest movement can result in a twinge of pain in the lower back. One common reason for lower back pain is herniated discs along the spine. There are 33 bones in the spine, and they are all cushioned by gel-like discs that help in providing flexibility. However, if the outer ring of these discs becomes weakened, torn, or otherwise damaged, it is possible for the nucleus to protrude out of it, resulting in a herniated disc. When pressure on the disc continues, it can bulge further, causing intense pain. The

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AVOIDING BACK PAIN BY DEVELOPING GOOD POSTURE Developing good posture through physical therapy can help you avoid back pain in several ways: 1. Avoiding Incorrect Anatomical Changes. Did you know that the ways in which you use your spine can actually cause changes in your anatomy? It’s true. Sitting hunched over can cause excess stress and can eventually lead to damage of your spinal discs, muscles, joints and the nerves and blood vessels traveling through your spine. Thankfully in most cases the damage can be reversed by physical therapy. Targeted exercises, stretches, and education can help your body learn to sit and stand correctly! 2. Good Posture Encourages Flexibility and Strength. Prolonged poor posture will cause pain over time as muscles become weaker due to misuse. In order to compensate for this weakness, surrounding muscles and tissues become tight and less flexible. Changes in tissue length cause the body to move inefficiently and incorrectly, eventually causing pain. When sitting with proper posture, it is easier to raise your arms high overhead compared to when you are sitting with incorrect posture. It might take time in physical therapy to gain the strength and flexibility you need to keep ideal posture and spinal alignment. The work you do and the effort you put in with your physical Share Your PT Experience! Scan the QR code below with your smartphone camera to leave a 5-Star Google Review of your experience! Your 5-star review can help us change more people’s lives!

therapist to achieve your goal will lead to greater overall fitness. The more flexible you get, the stronger you’ll be, and the less likely you are to suffer from nagging back pain every day. 3. Improved Posture with Everyday Activities. Your therapist will teach you how to maintain good posture during sports and everyday activities such as running or walking. Improving your overall posture will lessen the wear and tear you put on your spine every day. This will also minimize your risk of developing back pain from these activities. If you are suffering from back pain, contact Physical Therapy & Rehab Specialists today. We’ll help discover the origin of your pain and treat you accordingly. Schedule a consultation by calling 989-631-3570 and get started on your journey toward living your highest quality of life, free of back pain!

Exercise Essential

Relieves Back Pain

www.simpleset.net

SWAN DIVE Lay on stomach with your arms overhead. With your arms for support, press your chest and torso upward, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.

CENTER CITY

MEDICAL PROFESSIONAL BLDG

COLEMAN FAMILY CENTER

EAST END BUILDING

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We Are Thankful for... YOU!

Exercise Your Mind!

TRIVIA CHALLENGE

Test out your trivia knowledge to be entered to WIN our PRIZE DRAWING! Email Brooke at [email protected] with your answers to each question before the end of November.

At Physical Therapy & Rehab Specialists, we want you to know... We are so thankful for you and the the opportunity we have to make a difference in your life. We want to help you keep a positive mindset during this Thanksgiving. With physical therapy, there is always hope for pain relief. Often patients come in with x-rays that look hopeless, thinking they will be on medications forever. Fortunately, this is very rarely ever the case. When you work through your treatments and take the necessary steps toward relief, tremendous things can happen. Even something as simple as staying active or getting moving again can make a big difference! The biggest piece of advice we can give to someone experiencing pain is not to feel helpless or doubtful. Rather, stay positive and trust in your treatments. Our experienced physical therapists are able to develop specific exercises to help you recover and find the relief you need to relax with family this holiday season! May your Thanksgiving be filled with happiness, joy and health. Never underestimate your importance to this world because there is only one you. Let us help keep YOU as healthy as possible. Dedicated to Your Health & Well-being, –The Staff at Physical Therapy & Rehab Specialists

1. In which state are the most turkeys raised? 2. In what century were the first pumpkin pies as we know themmade? 3. What culture produced the idea of the cornucopia, or the horn of plenty? 4. In what year was the celebration that is considered to be the first Thanksgiving? 5. Which two colleges started the tradition of football on Thanksgiving day in 1876?

6. How long did the first Thanksgiving last? 7. What is a newly hatched turkey called?

Think you know the answers to the trivia above? Email Brooke at [email protected] with your answers to be entered to win our prize drawing at the end of November!

Healthy Thanksgiving Recipe Paleo Gluten Free Stuffing

Patient Success Spotlight

• 2 Tbsp olive oil, divided • 1 small butternut squash, diced • 2 cups Brussels sprouts, sliced • 2 cloves garlic minced • 1 medium-sized yellow onion, diced • 3 celery stalks, finely chopped • 1 red pepper, diced • 1 apple, sliced and diced into small pieces • 2 Tbsp finely chopped fresh sage • 2 Tbsp finely chopped fresh rosemary (or 2 tsp dried) • Salt & pepper to taste

“It was clear I was in good hands!” “This was the first time I’ve been to physical therapy– I was nervous, but the receptionist and doctor I worked with immediately made me comfortable, and it was clear I was in good hands. The healing process has been lengthy, but the encouragement and regular care helped both my physical and mental health concerning the whole ordeal.” – D. L.

Turkey Sausage: • 1 lb Ground chicken or turkey • 1 Tbsp fennel seeds • 1 tsp paprika • 1 tsp onion powder • 1/2 tsp each salt and pepper

Preheat the oven to 450°F. Mix together ingredients for turkey sausage in a large bowl. Add butternut squash and brussels sprouts to a baking sheet lined with parchment paper. Drizzle with olive oil and season with salt and pepper. Roast in the oven for 20 minutes, flipping halfway through. Heat 1 Tbsp olive oil in a large skillet over med-high heat. Add turkey sausage and break up with a slotted spoon, cooking about 5-7minutes until just browned. Remove turkey from skillet and add in onions, celery, red pepper and apple, then drizzle with a tiny bit of olive oil and season with salt and pepper. Saute for about 7-8minutes until veggies soften. Add turkey sausage back to skillet with other veggies. Add cooked squash and Brussels sprouts. Add that to the skillet along with rosemary and sage and saute another 2-3 minutes, stirring everything very well. thegirlonbloor.com/thanksgiving-paleo-gluten-free-stuffing

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