Training Room_Building a Strong Core to Relieve Back Pain

Training Room_Building a Strong Core to Relieve Back Pain

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

Building a Strong Core The Key to Back Pain Relief Celebrate National Physical Therapy Month with a FREE EXAM! SEE INSIDE

The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body

Where do you stand when it comes to practicing proper workstation ergonomics? 1. Are your feet fully supported by the floor when you are seated? 2. Does your chair provide support for your lower back? 3. Are your keyboard, mouse, and work surface at your elbow height? 4. When using your keyboard and mouse, are your wrists straight and upper arms relaxed? 5. Is your monitor postitioned directly in front of you? 6. Is your monitor height slightly below eye level? 7. Do you take postural breaks every 30minutes, such as standing and going for a quick walk? 8. Are you using a headset or speakerphone if you are writing or keying while talking on the phone? If your answer is “no” to any of the above questions, call us at The Training Room, today. We can help relieve your pain with ergonomic training and strengthening exercises to help you build up your core. Workstation Ergonomic Self Assessment Computer Workstation E onomics: Self- The goal of this s lf-assessment is to help you set p your workst information, refer to the National Institutes of Health, Office of Res Safety website. Item The Office Chair 1. Can the height, eat an back o the chair be adjusted to achieve the posture outlined below? 2. Are your feet fully supported by the floor when you are se Does your chair provide support for your lower back? When your back is supp rted, y u abl to sit without feelin pressure from the chair seat o the back of your k ees? Do your armrests allow you to get clos to your workstatio

If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Think about the number of hours a day we spend staring at a computer screen, hunched over our desks, or staring at our phones. That creates a lot of stress on the neck and back, especially if you are slouched, titled forward, or looking down for prolonged periods of time. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. While changes to your posture can negatively affect your body, practicing proper ergonomics can help keep your core muscles strong. Building a Strong Core The Key to Back Pain Relief 3. 4. 5.

Item Keyboard and Mouse 6.

Sources: Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for InjuryPrevention.”SportsHealth.SAGEPublications,Nov.2013.Web.12Sept.2016; National Institutes of Health: Computer Workstation Ergonomics. Are your keyboard, mouse and work surface at your elbow height?

www.thetrainingroompt.com

7. 8.

Are frequently used items within easy reach?

Is the keyboard close to the front edge of the desk allowing

4 Core Activation Tips

1. Strengthen Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While standing and keeping your abdomen tight, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds on each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together.

3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. Rehabilitate There are numerous conditions or procedures that can dramatically impact the core muscles’ ability to protect the spine. Carefully strengthening your core muscles is essential for long term spinal rehabilitation and the ability to safely participate in desired activities after injury. Talk to one of our physical therapists today about having a complete recovery. Call The Training Room location nearest you today to learn more about our specialized programs and how you can get back to an active, pain free lifestyle!

Mandy in ROME!

STAFF SPOTLIGHT

and Provence, we experienced many different sights, languages, and flavors. The consensus of my family was that our food tour in Aix-en-Provence was the highlight of the trip. We tasted foods from the local market, bakery, wine shop and fromagerie. Anyone who knows me, knows I’m a total foodie, and I was in heaven! I loved sharing this amazing experience with my parents, my kids and Cary. So many memories were made that will last a lifetime! Ciao until our next adventure!

In August, my family and I went on our first European adventure together. It was 3 generations including my husband Cary, my parents, and my 2 boys. We started in Rome where we took in all the sights of the Colosseum, the Pantheon, and the Vatican, including Michelangelo’s breathtaking Sistine Chapel.After5days,weboardedacruise ship and spent another 8 days travelling the Mediterranean Sea. With stops in Barcelona, Naples, Palma Di Mallorca,

Tips to Improve Your Posture In the Classroom

Thebenefitsofgoodposture include improved breathing, increased self-confidence, and optimal digestion. But if you are a student stuck in a classroom or lecture hall all day with uncomfortable chairs and heavy books, we have your back. Here are some tips to improve your posture without even trying. Adjust Your Backpack Oneofthereasonsyourbackhurts isbecause the weight you carry on your backpack. The gap between your back and your backpack is what causes the stress to your back, though, which damages your posture at the end. To fix this, adjust your backpack handles so it can be as close to your back as possible to avoid your spine to curve excessively when carrying your backpack.

Do not follow this trend, and use both straps of your backpack so the weight is evenly

Unload Your Backpack I know, I know, you have a biology exam tomorrow and you need to bring your chemistry book with you so you can do the lab properly. But carrying everything in your backpack and loading it with heavy school supplies is not good for your back or your posture. If at college, leave the heavy supplies at your dormitory or apartment and take a good walk home every time you need them (say yes to exercise!) or carry them in your hands. This will -literally- take weight from your back and will improve your posture. Wear Both Straps of Your Backpack The cool kids walk around campus carrying their backpacks on just one shoulder, but they also have bad posture and back problems.

distributed on your back. Stretch Between Classes

Practice posture exercises throughout the day, such as when you get up from your desk, or right before breaks and lunch. Practicing better posture at scheduled times will help better posture become a habit. One exercise is imagining a string passing through your body from ceiling to floor, pulling you upward and making you taller. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Source: •https://www.uprightpose.com/blogs/news/how-to- improve-your-posture-as-a-college-student • https://www.health.harvard.edu/pain/4-ways-to-turn-good- posture-into-less-back-pain

PATIENT SPOTLIGHT

“When I first started, I was in constant pain and having difficulty sleeping. I noticed relief within just the first week of doing PT and immediately started to steadily improve. Nick was incredible and very nice to work with. Because of our sessions, I am mindful of my posture and use stretches that I learned from Nick.” – K. D. “I noticed relief within just the first week of doing PT and immediately started to steadily improve.”

We Are Celebrating National Physical Therapy Month!

THURSDAY, October 1 7 th AT ALL 3 OF OUR NEW JERSEY LOCATIONS

We are offering a day of completely Free Exams for: • All past clients who have not been seen in PT in the past 2 months. • All present clients who have another problem currently not being treated. • All loved ones, family, friends, neighbors and co-workers of our past and present clients. The Free Exam is Ideal for People Suffering with:

Each FREE EXAM will consist of a 30-minute one-on-one appointmentwithoneofourphysicaltherapists.Thetherapist will talk with you about the history of your problem.They will take measurements to see how well you are moving and to test your strength. After a thorough exam, we will give you a written plan of care, outlining:

1. The cause of your pain or problem. 2. A plan for successful treatment.

• Lower Back Pain & Sciatica • Arthritis • Hip Pain

• Neck Pain & Headaches • Shoulder Pain • Knee Pain

• Ankle Pain • Difficulty/Pain with Exercise • Limitation in Activity Level

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping AND/OR you are having pain with exercise such as running, biking, weight lifting, fitness classes, or swimming, then this is an excellent opportunity to see our staff and find out the cause of your problem. Experiencing a problem not listed above? Call us to find out how we can be of assistance!

Call Now to Schedule Your FREE EXAM!

If you are a past or present patient, call the specific location you would like to schedule your Free Exam. If you are referring a friend or family member, just give them the certificate included in this letter and have them call to schedule their Free Exam. Appointments are FREE but spots are limited to 20 per location.

HADDONFIELD 856-616-8000

CHERRY HILL 856-874-1166

WASHINGTON TWP. 856-582-3400

THURSDAY, October 1 7 th In Celebration of National Physical Therapy Month, the Free Exams are for: • All patients who have not seen a PT in the past 2 months. • All present patients who have another problem not currently being treated. • All loved ones, family members, friends, neighbors, and co-workers of our past and present patients. for PRESENT AND PAST PATIENTS! AONEDAY SPECIAL OFFER FREE EXAM CERTIFICATE THE FREE EXAM IS IDEAL FOR PEOPLE SUFFERING WITH: National PT Month Celebration

• Lower Back Pain & Sciatica • Arthritis • Hip Pain

• Neck Pain & Headaches • Shoulder Pain • Knee Pain

• Ankle Pain • Difficulty/Pain with Exercise • Limitation in Activity Level

GOOD ON THURSDAY, OCTOBER 17TH

Call the specific location you would like to schedule your exam: Appointments are FREE but spots are limited to 20 per location.

HADDONFIELD 856-616-8000 320 N. Haddon Ave. Haddonfield, NJ 08033

CHERRY HILL 856-874-1166 2005 Route 70 East Cherry Hill, NJ 08003

WASHINGTON TWP. 856-582-3400 475 Hurffville Crosskeys Rd. Sewell, NJ 08080