Telma Grant Physio – Don't Let Back Pain Slow You Down

Telma Grant Physio – Don't Let Back Pain Slow You Down

N E W S L E T T E R P H Y S I O T A L K

Don’t Let Back Pain Slow You Down

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Understanding Back Pain Exercise Essentials Healthy Recipe CALL TODAY TO SCHEDULE AN APPOINTMENT 905-697-8001 Patient Success Meet Telma

N E W S L E T T E R P H Y S I O T A L K

DON’T LET BACK PAIN SLOWYOUDOWN— Take back your life and start doing the things you enjoy again!

Is Back Pain Slowing You Down? Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. 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? Back pain can be caused by many things. The following are the 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. Our Physiotherapists, often working together with your doctor, can offer relief from your pain and get you back to the activities you enjoy. Don’t put it off, call or text Telma Grant today.

There are several different injuries that can occur while performing an athletic activity, especially ACL tears. If you have recently sustained a painful sports injury, stop trying to deal with it alone at home. Icing it will only go so far! Through physical evaluations, our physiotherapists will be able to examine your moving body in order to decide the best treatment plan for your specific needs. Call today and get back in the game. SPORTS INJURIES

TelmaGrant.Ca | Text: 289-274-6009

CALL: 905-697-8001

UNDERSTANDING BACK PAIN

Being educated about your back pain can help you make the right choices to overcome it as quickly as possible. One of the biggest problems with back pain is that it lingers. This leads many people to deal with back pain for years on end without seemingly any end in sight. You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physiotherapy 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 amuscle or have a deeper injury, a spine specialist can help. 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. Sources: http://www.apta.org/, https://www.acatoday.org/Patients/Health-Wellness-Infor- mation/Back-Pain-Facts-and-Statistics, https://www.ninds.nih.gov/Disorders/Patient-Care- giver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

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 physiotherapist, 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. Is working from home causing you back pain? Is pain keeping you from the activities you enjoy? Call 905-697-8001 or visit us at TelmaGrant.Ca today to learn how physiotherapy can help you! Telma Grant is certified to help themwith their animal rehab needs as well through Telma Grant Dog & Horse Physio. DON’T FORGET YOUR FOUR-LEGGED FRIENDS

REFER-A-FRIEND!

Who Do You Know That Needs Our Help? If you know someone who may benefit from our style of physiotherapy, please pass along this newsletter or have themcall us directly to schedule an appointment! CONTACT TELMA GRANT PHYSIO & SPORT THERAPY TODAY TO LEARN MORE ABOUT HOW WE CAN HELP YOU! CALL: 905-697-8001 TEXT: 289-274-6009

“An innocent jump can lead to paralysis. Telma’s great treatment and home care plan has provided a miracle for a dog who couldn’t walk when I brought her in. Still improvements to come but well worth trying for your best friend!!” – Liz D. Contact: Telma Grant, The Dog Horse Physio , directly at Call/Text: 905-259-2717 to see how she can help.

PATIENT Success

“I have been a patient of Telma Grant PT for a number of years, and I would rate the experience 5 stars. I ama varsity athlete and play at a very intense level. This comeswith injuries and overall maintenance. I have been to over 5 physio’s throughout my career and Telma’s has by far been the best experience. They have helped me through knee issues, Achilles tendonitis, hip flexor injuries, and groin injuries. They even introduced me to acupuncture (which I have a history of fainting from needles) where I was very hesitant at first, but now I come in every week for it! The staff is very knowledgeable and I would recommend this physio for anyone looking :)” – Brad M. “I have been to over 5 physio ’s throughout my career and Telma’s has by far been the best experience.”

HEALTHY RECIPE Grilled Chicken Caprese

INGREDIENTS: 2 (about 1 lb) large boneless, skinless chicken breasts 2 tbsp olive oil

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2 oz fresh salted mozzarella 2 plum tomatoes 1/4 cup fresh basil

MEET TELMA Telma Grant, PT, BScPt, BScBiol

Try this exercise to help your back. SUPPORTED BRIDGE Move! EXERCISE ESSENTIALS DIRECTIONS: Set grill to medium. Lay the chicken breasts flat and cut horizontally with knife parallel to cutting board to form 4 thinner cutlets. Brush chicken with the olive oil and season all over with salt and pepper. Place chicken on grill and cook 4 min. per side. Meanwhile, very thinly slice the mozzarella. Thinly slice the tomatoes. Thinly slice the basil. Arrange tomato slices on chicken. Top with mozzarella. Cover and cook another 2–3 min., until cheese melts and chicken is cooked through. To serve, season with pepper and garnish with basil.

Telma is a physiotherapist, practicing in Bowmanvillewithover 30yearsexperience. See Telma for: • Sports injuries • Horseback riding injuries • Acupuncture • If your pet needs physiotherapy Fun Fact: Telma is the only certified dog physio in Durham Region. “My passion is getting you back to your passion.” If your passion is to keep active, come see me. When your passion is to perform with confidence in your sport, come see me. Active is better than passive. Exercise is the one treatment that has proven itself over time for everyone.

HAS YOUR PA I N COME BACK?

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.

Physio&Sports Therapy

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Keep up with your physiotherapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing your pain. Call Telma Grant Physio & Sports Therapy for an appointment. We will guide you so you can get back to the activities you love.

Exercises copyright of

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Call: 905-697-8001 | Text: 289-274-6009