VCSST_Getting To The Core Of Back Pain

VCSST_Getting To The Core Of Back Pain

Newsletter

Welcome Dr. Andrew Mann, DPT

Andrew Mann earned his Doctorate of Physical Therapy in 2015 from Virginia Commonwealth University following graduation with honors from the University of Virginia with a BS degree in Kinesiology and Sports Medicine. Originally from the Northern Virginia area, he practiced in various orthopedic clinics there and in California after graduation. He has advanced training in the management of vestibular disorders and post-concussion management, both acute and return to play. While he enjoys working

with all types of patients, Andrew has a special interest in working with runners. He is a Certified Strength & Conditioning Specialist and is currently pursuing advanced training in Physical Therapy Dry Needling. Outside of work, Andrew enjoys trail running, weight lifting, and nature photography. As someone who enjoys skiing, he volunteers with adaptive ski programs at local ski resorts. He is an avid fan of the Washington Nationals and Dallas Cowboys, and follows local sports teams – Wahoowa!

Newsletter

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 is somewhat common that neck pain and back pain are actually related. Core strength has been given a lot of attention these days as a way to help back and neck pain. When we talk about core strengthening, what does that mean? Most people believe it’s doing sit ups and crunches. When we look at the most current research, however, it is much more than that. Most experts agree that staying active, increasing mobility and a program of overall functional strengthening is the best. This can have a huge impact on your overall health and wellness and in your neck and back specifically. BACK PAIN 101. Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problems with back pain is that once it develops, it is difficult to work around. Many people begin modifying their movements as a result, causing their back to compensate for the injury by putting pressure on other structures that eventually just leads to more back pain. For this reason, back pain frequently becomes 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 safely get moving again and back to doing the things you love. Physical therapy can address back pain by helping to improve your rangeofmotion,using targeted treatment techniques to reduce pain and strengthen the muscles in your back and surrounding areas. Getting to the Core of Back and Neck Pain Get Started On Your Goals Pain Free! NECKPAIN101. Therearea lotofreasonswhy neck pain may develop, including everything from sudden incidents like a car accident or a slip-and-fall injury, to more chronic issues, suchas regularlyhunchingoveradeskatwork. 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. Addressing neck pain is sometimes difficult because there are many sensitive structures located in the neck. This is why working with a physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by safely improving range of motion, using targeted massage treatment techniques to reduce pain and by improving your overall strength as needed.

TIPS FOR BETTER HEART HEALTH DO WHAT’S GOOD FOR THE HEART!

1. Aim for lucky number seven. Young and middle-aged adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who slept 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart.

4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced- fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, highbloodsugardamagesarteries andmakes heart disease more likely. 6.Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active.

7. Ditch the cigarettes, real and electronic. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits,vegetables,nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).

Patient Spotlight “As a professional athlete seeking soft tissue work, full body rehab, and assistance in recovery techniques during the offseason, I have had an outstanding experience with VA Center for Spine and Sport. Martin, Alex, and the whole staff have been extremely helpful in aiding my development and providing me with the most up-to-date and innovative styles of treatment, care, and recovery. The entire staff is friendly, willing to offer assistance, and advice at any time. The location can accommodate any person or athlete recovering from any type of injury or looking to improve and correct physical deficiencies. I would highly recommend this location to anyone in RVA and surrounding areas!”

J.D.M. 5 star review

Core Strength and Back Pain Does improving your core relieve back pain?

When you hear people talk about improving their core, they are usually referring to the muscles that make up your torso and 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 that you engage in. The thing is, there are more than just abdominal muscles that go into efficient functional movement. Current research tells us that staying active, increasing mobility and a program of overall functional strengthening is the best way to stay healthy, not simply doing crunches or exercises limited to only one area of the body. Each person is unique in the back and neck pain they experience. The best exercise for one person may not be ideal for another. There are many paths to restoring full function and working with your physical therapist is the best way to do this safely. Our goal at VCSST is to help our patients develop the necessary skills to have all the muscles of the body work together automatically to give your spine protection on demand during any and all activities. Efficient movement is a learned skill that is a combination of mobility, strength and motor control. Our physical therapists will guide you through the proper exercises for you to feel, move, play and live better .. For more information about how to start improving your core, contact us.

Call today to understand how you can beat the pain.

WHATARE YOU DOING FORYOU IN 2019?

In our ongoing campaign for 12 Steps to a Healthier You, we have suggested a monthly self-challenge toeachofyou toaddonesimple thing to your life each month. We believe the addition of something positive to your life is ultimately more beneficial and sustaining towards your health goals than depriving yourself. This past January, we suggested keeping a water bottle handy at all times to ensure proper hydration. February’s challenge was to quench your soul by remembering to love yourself first. This month, we suggest you nourish your “Gratitude Attitude”. Focus not on material things but on people who enhance your life. Relationships with others are the greatest sources of satisfaction and actively

acknowledging others for their contribution to your happiness is mutually fulfilling. According to several recent published studies, expressing gratitude increases the strength of relationships and resiliency to stressful events and is linked to overall happiness. So how can you cultivate your gratitude? When was the last time you wrote a note or even sent a text to someone who blesses your life? Or told a co-worker that their efforts are appreciated? How about simply thanking your neighbor for maintaining a beautiful yard? Keeping a “gratitude journal” weekly or even monthly has proven to be effective in promoting gratitude. In fact, the physiological benefits occur whether the gratitude is shared or not. Simply keeping a “gratitude journal” promotes a grateful disposition. A 2011 study

found that simply jotting down a few grateful sentiments before bed, resulted in longer and better sleep. What’s more, according to a2012 study, grateful people experience fewer aches and pains and report feeling healthier. So what are you grateful for right now? We at VCSST, are truly grateful to all our patients who have entrusted us with their health.

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