Willow: Back Pain & Tips To Avoid While Gardening

Willow: Back Pain & Tips To Avoid While Gardening

NEWSLETTER Health &Wellness

RELIEVING BACK PAIN “Accelerate Your Journey To Pain Relief!”

INSIDE: 3 Pain Free Gardening Tips Healthy Recipe Relieve Back Pain In Minutes Patient Success Spotlight

How Physical Therapy Treats Back Pain Millions of Americans each year suffer from debilitating back pain that affects their quality of life. Learn how to treat and relieve your back pain with physical therapy, thus reducing the chance of surgery. What does a physical therapist do and how can they help with low back pain? Whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or avoiding your favorite sports or leisure activity, PT can help. We spend one on one time with you on each visit using hands on techniques that get the joints, muscles and nerves moving again. We also design and have you complete a comprehensive exercise and education program to get you back to what YOU want to do, which is the whole point right?

A physical therapist can help you move better with less pain. A physical therapist can help speed your recovery by giving you the tools to be successful. We don’t just treat your symptoms. We want to empower you to be able to prevent your pain from returning, to keep you healthy for the long run. Call Willow Physical Therapy today to setup a complimentary consultation and see just how well your back can feel with physical therapy! Learn more about how physical therapy can help you LIVE LIFE PAIN FREE!

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3 PAIN FREE GARDENING TIPS

Summer gardening offers the opportunity to plant summer flowers, clean out the flower beds and vegetable garden, and to plant bulbs that bloom next spring. Summer gardening has several advantages, such as warmer temperatures and less snow, than fall months. However, you have to take steps to protect your back from injury during gardening. 1. Warm Up First. Warm up? Yes, you should warm up before you start gardening this summer. Your low back is the most vulnerable to injury first thing in the morning. So, it is important for morning gardeners to make sure to walk or be up and moving around for at least 45 minutes before starting any bending or lifting. This along with stretching will keep you safer. Just like before and after a run or workout, you have to stretch before gardening and again after you complete your summer gardening, each day. Failing to warm up first through stretches or a walk increases your risk of back pain or injury. 2. Dress for the Garden. Gardening during the summer requires dressing for the occasion. In addition to wearing long pants and short sleeves, you have to wear supportive shoes. Make sure your shoes have a skid-resistant sole and cover the entire foot. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back.

3. Safety First. Choose the right gardening tools to limit the stress on your body! • Limit the weight of the tool – the tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size that is soft and easily fits into your hand. • Choose a tool that is efficient at the task it is meant to perform. One that utilizes leverage and is sharp enough to cut. Protect your back before, during and after your summer gardening by following these tips: • Squat or use one knee to support yourself while gardening • Keep your spine as straight as possible • Use your hips and knees to lift • Alternate tasks such as digging, lifting and walking. This relieves strain on your spine

Contact us today to schedule an appointment at 907-456-5990!

HEALTHY RECIPE Fruit Sparklers

INGREDIENTS • 1 whole watermelon

• 16 ounces fresh blueberries • Bamboo skewers

DIRECTIONS Cut watermelon vertically into 1 inch thick slices. Use a small star cookie cutter to cut out star shapes from the flesh of each watermelon round. Thread 7-10 blueberries into the center of each bamboo skewer, leaving enough space at the end for someone to be able to comfortably hold it, and a space at the top for the watermelon star. Place the watermelon star on top and set the fruit sparklers on a serving tray. Cover and refrigerate until ready to enjoy.

37TH MIDNIGHT SUN SUMMER FESTIVAL

Patient Success Spotlight

I can now be proactive!

“Ihavechanged theway Imovewithallmydailyactivities. I feelconfident with the knowledge I was given. I can now be proactive with my back pain and manage it.” - Kate G.

Downtown Fairbanks will host the 37th Midnight Sun Festival celebration on Sunday, June 24th. This annual event has been held on the Sunday closest to the summer solstice for the past several years. Enjoy some jam-packed events downtown for twelve hours of fun under the midnight sun! You can expect more than 30 live performances and an excess of 150 vendors, ranging from food trucks to gold panning and more! Visit www.downtownfairbanks.com for more information!

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

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 finger tips. Inhale and lift the hips. Place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net

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