The Fitness Lab: Core of Back and Neck Pain

N E W S L E T T E R

GETTING TO THE CORE OF BACK &

NECK PAIN AND HOW THE FITNESS LAB CAN HELP! ALSO INSIDE

STAYING ACTIVE DURING THE HOLIDAYS • SNOW SHOVELING TIPS TRAINING SUCCESS SPOTLIGHT • SERVICE SPOTLIGHT •AND MORE!

N E W S L E T T E R

GETTING TO THE CORE OF BACK & NECK PAIN

Back and neck pain are two of the most common issues that American adults experience, putting a huge physical and economic burden on working Americans by being both two of the leading needs for medical intervention and two of the most common causes people have to miss work. While these may feel like two separate issues, it issomewhatcommonthatneckpainandbackpainareactually related.Corestrengthcanhaveahuge impactonyouroverallhealthandwellness, and when your core is weak, it could add up to weakness in your neck and back. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden incidents likeacaraccidentoraslip-and-fall injury,tomorechronic issues, such as regularly hunching over a desk at work or even practicing poor posture. One of the biggest problems with neck pain is that it often triggers headaches, as the pain is so closely connected to the spine and nervous system. What is more, addressingneckpain issometimesdifficultas there issomuchpotential tocause moredamagetotheneck.This iswhyworkingwithaphysicaltherapisttoaddress neckpain iswise.Aphysicaltherapistcanhelptreatneckpainby improvingrangeof motion,usingtargetedmassagetechniques,andby improvingstrengthasneeded. Forexample, inmanysituations,neckpaincanbetreatedby improvingcorestrength. Back Pain 101 Severebackpain impactsmorethanhalfofthepopulation,andmanyofthosewith pain inthebackasaresultof injuryendupdealingwiththatpain longterm.Oneof the biggest problems with back pain is that once it develops, it is difficult to work around it,andmanypeoplebeginmodifying theirmovementsasaresult,causing theirback tocompensate for the injurybyputtingpressureonothermuscles that eventually just leads tomorebackpain. For thisreason,backpaincan frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back

pain by helping to improve your range of motion, strengthen the muscles in your backandsurroundingareas,andbyusing targetedmassage toreduce tension. In many situations, working with a physical therapist to improve core strength can significantly reduce the severity of your back pain. Core Strength and Back Pain Youmaybesurprisedhow frequently issueswith theneckandbackactuallystem from issueswithcorestrength.Yourcorerefers to themuscles thatmakeupyour torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action thatyouengage in.Everything fromwalkingandrunningandswimming tositting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your postureandtherebyreduceyourriskofdeveloping furtherbackpain inthe future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for those who are overweight, this could also help reduce pain in the neck and the back. Sometimes,whenyourcore isweak, itcancauseyoutoexperienceaddedpressure onareaslikeyourneckandback.Therearealotofwaysthatworkingwithaphysical therapist can help you improve your core strength. You may be encouraged to practice core exercises, for example, which may include abdominal crunches or leg lifts.Lightweight-trainingactivitiesarealsofrequentlyhelpful,asarebalance- based activities like yoga. If you haven’t spent much time building core strength in the past, then working withaphysical therapist isagreatplace tostart.Yourphysical therapistwillguide you through proper postures and movements to reduce further risk of injury. For more information about how to start improving your core, contact us.

A R E Y O U L E T T I N G B A C K PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

STAYING ACTIVE DURING THE HOLIDAYS.

1. Keep moving. In addition to staying active, try to avoid sitting for prolonged periods of time. Remember: Too much sitting is hazardous to your health. Research shows that getting up for just five minutes every 30 to 60 minutes and performing light activity (say, pacing around the house or performing simple squat exercises) reduces the risk of diabetes and other heart disease risk factors. 2. Be creative and get rid of ‘all or nothing’ mindsets. The holidays are hectic, but do your best to avoid the ‘all or nothing’ mentality when it comes to healthful eating and physical activity. In reality, there is more than just one way to live healthfully and be active. During the holidays, get a bit creative with exercise and opt for fun ways that make physical activity a family affair. From exploring new group fitness classes to building physical activity into holiday traditions. Think outside the box when it comes to ways to have quality time with family and friends while also prioritizing your health. 3. Plan, and remember there is always time and opportunity for a workout. Plan your workouts for the week and note them in your schedule to assure they are a part of your day. Also, remember that some exercise is better than none. Rather than skipping the gym altogether, make time for a quick workout. From now until New Year’s Day, your schedule will likely be filled with family obligations, traveling and festive outings with all sorts of tempting treats. Even the most disciplined people can find it difficult to stick to their health and fitness routines. However, with these tips, you will be able to manage activity into your daily schedule with patience and time.

Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move. SNOW SHOVE L I NG T I PS

IF YOU’RE INTERESTED IN THERAPY OR PERSONAL TRAINING, VISIT FITNESSLABCO.COM OR CALL 303.800.2829

GREENWOOD VILLAGE LOCATION IS NOW OPEN! The Fitness Lab is excited to announce our newest location at Greenwood Village inside Viking Power Fitness! Come visit us!

Happy Holidays from The Fitness Lab!

8755 E Orchard Rd #604 Greenwood Village, CO 80111

T R A I N I N G C L I E N T S U C C E S S S T O R Y

HAS YOUR PA I N COME BACK?

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Call us and ask to speak to your therapist.

“Bill at the Fitness Lab in Highlands Ranch is an amazing physical therapist! He takes time to get to know you and find the root of your pain. He never rushes you through a session, and you have his full attention throughout your session. What I also love about the Fitness Lab is you can do your physical therapy and then move on to personal training sessions they offer. It ensures you get back to doing the things you love much quicker. Correct form and knowing what exercise will help you and which ones will cause you more problems/pain is so important when recovering from an injury. Bill is the most skilled physical therapist I have ever had the pleasure of seeing. He does dry needling, cupping, stimulation and a ton of other therapeutic therapies. I highly recommend Bill and would refer him and The Fitness Lab to all my family & friends!”

Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. If further assessment is warranted, your therapist might recommend you come in for an appointment. NOW ACCEPTING CIGNA INSURANCE Good news! Both Fitness Lab locations are now accepting Cigna insurance for Physical Therapy services.

E X E R C I S E E S S E N T I A L S USE THIS EXERCISE TO RELIEVE BACK PAIN

Swan Dive Lay on stomach with your arms close to your shoulders. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Return to the starting position. Repeat 6-10 times. Alwaysconsultyourphysical therapistorphysician before starting exercises you are unsure of doing.

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