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spring exercise motivation activities

5 Ways to Motivate Yourself to Exercise This Spring

Spring is finally here and that means the air is warming, trees and flowers are blossoming, and most of all, that summer is right around the corner!

I’m sure you’ve seen the exercise motivation articles on the magazines at the grocery store checkout – “Get Your Body Beach Ready!” and other similar titles.

After a cold and dreary winter, it’s sometimes difficult to find motivation to continue with your resolution to drop pounds, be active or just get healthy. For some, springtime triggers an almost internal push to get active with the warmer weather.

Here are five ways you can motivate yourself to get out there and exercise this spring!

 

1. Go outdoors

You don’t have to always go to the gym to get your exercise.

Swap the treadmill or elliptical for a nature walk or bike ride in a local park with your kids or family or try doing a parcourse at a local park.

There are so many different ways you can get a workout in – get creative and have fun!

 

2. If you are already working out, switch up your routine

We can lose motivation because we’re simply bored with routine.

Try taking a class, like Yoga, Zumba, Pilates or Crossfit. For those not into the class mindset, Beachbody and DailyBurn both have free trial periods and provide a wealth of programs for every fitness level.

You can also challenge yourself by slowly increasing repetitions in your regular workouts.

 

3. Get a workout buddy

Having someone else to be accountable to is a great motivator! You can help and inspire each other to personal greatness.

However, not everyone makes a good workout partner. Make sure you choose someone who’s at a similar level of fitness and will motivate you, rather than someone who will drag you down or be too competitive.

Remember, you are both there for support and encouragement on your journeys! 🙂

 

4. Sign up for an event

From the moment you register, you’ll feel as though you’re being held accountable. Even if it’s for fun, you’ll still want to be ready for action.

With a goal in mind, you’ll be sure to stay focused.

 

5. Post reminders to push yourself

Grab some post-it notes and write yourself motivational reminders! They can be as simple as why you are doing this or even motivational quotes; write them down then stick it on your bathroom mirror.

If you’re more tech-savvy, put a reminder to workout or save motivational photos on your phone. Be your own cheerleader! 🙂 

 


We are here for you in every step of your journey to wellness should you need us! Same day appointments available most of the time at our office!

216-342-9199


walking for back pain Eastside Medical Cleveland

Walking for Low Back Pain

 

Did you know that walking for low back pain is the best self-treatment?

 

More people are unfortunately living sedentary lives and thus are becoming more prone to low back pain due to lack of physical activity. While issues like this help keep us busy at our clinic locations, we also love to see our patients without unnecessary back issues.

The old stereotypes of bed-rest and sitting in a recliner for low back pain are history. Clinical practice guidelines generally advise people with an acute episode of low back pain to stay active.

 

Why walking for low back pain?

 

walk trailsThe American Academy of Orthopedic Surgeons notes that exercising for 10 to 30 minutes one to three times per day is recommended during recovery from a bout with low back pain.

Walking is much less intense than many other forms of exercise and thus less likely to aggravate your back pain. It is also a particularly good form of exercise because it is less likely to damage the joints than other activities and helps maintain bone density.

Walking for low back pain works because it stimulates the brain to release serotonin and endorphins, which are neurotransmitter chemicals that make you feel better physically and mentally.

 

Benefits of walking for low back pain

 

back pain fitnessA steady walking practice can lessen pain, hasten healing, boost strength, increase flexibility and core strength, and, in the long run, prevent recurrences of low back pain.

Walking strengthens your bones and muscles, including those in your feet, legs, hips and torso along with the core muscles that hold you upright.

Stretching before walking will improve your back’s flexibility, range of motion and posture, which can help prevent future back pain or reduce its severity.

Incorporating walking into your routine also helps to improve your spine’s strength; walking benefits your circulation, helping pump nutrients to tissue and drain toxins, which nourishes your spine.

 

How to start a walking regimen

 

walking shoes for back painPurchase athletic walking shoes that fit your feet correctly and feel comfortable. If you’re in physical discomfort with your footwear, you’re not going to want to go very far. Don’t abandon your new routine before it even starts with ill-fitting shoes.

Make sure you stretch before exercising. Use some gentle stretching techniques to stretch your neck, arms, hips, legs, hamstrings, and ankles.

Start out slow and easy, take breaks if necessary. Be prepared for some discomfort — at first. Walking will help build your endurance and core strength over time. Be patient and persistent.

When you walk, keep up a rapid pace but do not exercise to the point of breathlessness. You should be able to carry on a conversation without gasping for air. Begin with a slow five-minute walk and continue until you’re walking for at least 30 minutes, or 2 miles, three or four times a week.

Make sure to maintain correct posture to prevent further injury to your back — use your core muscles. Try to “suck in” your tummy so you’re more upright. Swing your arms and keep your hands relaxed.

Once you’re into a routine, you can incorporate hand and ankle weights into your walks to get more strength and cardio endurance.

 

Walk off the low back pain

 

walking regime for back painWhile it can be difficult to motivate yourself to keep moving despite your back pain, the results should be less pain and discomfort along with faster recovery.

One of the best advantages to establishing a walking routine for low back pain is that it doesn’t require a doctor, a physical therapist, or any fancy equipment to do.

You’ll also garner other wonderful health benefits from walking such as weight loss, decreased depression symptoms, and better sleep.

 

Originally published on Ohio Therapy Centers


We can help you with any acute or chronic back pain issues!
Schedule your appointment now – free consultation for new patients and same day appointments available in some cases!

Book now with Eastside Medical Cleveland


stem cell therapy is it right for you Eastside Medical Group Cleveland

Stem Cell Therapy: Is it Right for You?

Stem Cell Therapy is one of the newest, most versatile, safe, and highly effective non-invasive medical treatments available today.

 

Regenerative Stem Cell Therapy uses your own body’s healing capacity to transform damaged cells into new, healthy cells. These new cells then replicate, creating additional new, healthy cells; these cells can become a range of cell types, including but not limited to bone cells, cartilage cells, and muscle cells.

Stem Cells grow into healthy versions of unhealthy or damaged cells, resulting in faster healing and providing alternatives to costly, painful, and invasive surgeries. 

There’s no doubt Stem Cell Therapy has been a tremendous benefit for countless patients who want to be free of pain and get back to an active and healthy lifestyle.

 

We’re sure you are wondering about Stem Cell Therapy and if it will work for you.

The biggest question we encounter is, am I a good candidate for this remarkably new non-invasive treatment option?

The questions below will help you determine whether or not you should pursue Stem Cell Therapy.

 

♦ Do you suffer from chronic joint pain due to osteoarthritis or an acute joint injury?

knee pain surgery or stem cellsStem Cell Therapy has proven most successful in the treatment of chronic joint pain associated with osteoarthritis in areas such as knees, hips, elbows, ankles, and wrists.

How successful? While clinical tests routinely delivered an 85% success rate, our offices have around a 98% success rate with our patients experiencing life-changing benefits thanks to Stem Cell Therapy.

 

♦ Would you rather have a less invasive, drug-free, long-term treatment for your chronic pain?

Stem Cell Therapy is, for many patients, the best alternative to highly-invasive, painful, and potentially ineffective joint replacement surgery.

With Stem Cell Therapy, patients typically begin feeling relief a few weeks after the initial procedure — some of our patients have told us it’s almost overnight — and this relief often continues for years, resulting in decreased pain and increased mobility WITHOUT SURGERY or the need for addictive prescription meds for pain!

 

♦ Do you want to avoid surgery if possible?

Stem Cell Therapy heals the disease or damage causing the pain, because of this, Stem Cell Therapy is an effective alternative to many traditional joint repair surgeries like knee replacement. Plus, there is no downtime!

Patients who receive Stem Cell injections often delay the need for surgery for many years, sometimes even longer. Because stem cells heal the treated areas, many patients find they no longer need surgery at all.

 

♦ Are you interested in a non-invasive treatment that can be performed in-office with no negative side-effects and a high success rate?

amniotic allograft cord blood stem cellsBecause Stem Cell Therapy uses an amniotic allograft and/or cord blood stem cells from viable donors — all donors go through a rigorous screening process, as determined by the FDA and American Association of Tissue Banks (AATB) — to heal or replace damaged cells, patients are not at risk of many side-effects common invasive joint replacement surgery.

The procedure itself takes about 15 minutes in our office to perform and once again, most of our patients have reported an almost overnight relief of their pain, with an almost 98% success rate with our patients.

 

Originally published on Xcell Medical Group

 


Still not sure if Stem Cell Therapy is right for you?

Come to one of our free lunch or dinner talks to find out more or fill out the form below to schedule your free one on one consultation with our knowledgeable doctors and staff.

We are here to answer all your questions about Stem Cell Therapy and look forward to finding out if you are a good candidate for this remarkable treatment option.


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avoid holiday neck pain Eastside Medical Cleveland

Neck Pain Over The Holidays

 

Protecting your neck over the holidays

 

The holidays can be hard on your neck. Traveling, hosting guests, setting up decorations, and attending family events may require your body to move in ways it’s not used to doing. These activities can result in stiffness, soreness, or sharp pain in the neck. 

Try these 4 tips to help keep your neck healthy and happy this holiday season.

 

1. Pack and travel smart

smart travel advice for neck pain holidays Eastside Medical Group ClevelandIf you travel this holiday season, you may have to carry luggage or sit in a cramped space for a long time, causing neck pain. Here are some ways to protect your neck while you travel:

Use a neck pillow. A travel-sized neck pillow helps keep your neck straight and upright so it doesn’t accidentally bend in an uncomfortable position.

Pack in multiple bags. Lifting luggage that’s too heavy can easily stress or injure your neck. Pack your travel items in multiple small bags instead of 1 large, heavy bag. Ask someone to help you take luggage in and out of your trunk or the overhead compartment on an airplane.

Bring heat/ice therapy. Heat therapy encourages blood flow and can reduce neck stiffness, and ice therapy helps reduce swelling and inflammation. So pack a heating pad, disposable heat wraps, and an ice wrap (or empty plastic bags you can later fill with ice) to use in case neck pain flares up.

 

2. Stick to a nutritious diet and exercise

eat healthy holidays Eastside Medical Group ClevelandThe holiday season can throw off your daily routine, and exercise is often the first item to get cut from a shifting schedule. Eating habits often change this time of the year, too, as many people enjoy home-cooked meals and delicious desserts with family and friends.

But if you commit to exercising and eating nutritiously over the holidays, your neck will thank you. A balanced diet, which includes adequate protein and plenty of fresh vegetables, supplies vitamins and healing properties that your soft tissues need. And an exercise program can help improve your cervical spine’s strength and flexibility, which may reduce the risk for neck pain.

 

3. Save your energy and know your limits

holiday relaxing Eastside Medical Cleveland healthy holidaysBefore the holidays arrive, consider which traditions and festivities are worth doing and which are too demanding. Some holiday activities, such as stringing up lights, baking cookies, and washing dishes are all physically strenuous and can cause or worsen neck pain.

Listen to what your body is telling you and decide ahead of time which activities to skip. Ask your family, friends, or neighbors to help carry out difficult chores. Take some time for yourself this holiday season, relaxing in bed with a good book or soaking in a warm bath.

 

4. Ask for gifts that help relieve neck pain

holliday gifts for neck pain Eastside Medical ClevelandIf you exchange gifts with loved ones to celebrate the holidays, here are a few items you can put on your wishlist:

Massage therapy gift certificate. Massage therapy, such as a Swedish massage or deep tissue massage, can help you relax, encourage blood flow to your soft tissues, and reduce your perception of pain.

Pillow. The right pillow is the one that has just the right height and firmness for you and will help keep your neck in a supported position with neutral alignment.

Neck massage device. If you want to treat neck pain at home, you can bring the massage to you. Research the best neck massagers and muscle rollers on the market.

Neck pain can be especially difficult to handle during the holiday season. Using this list, you can try a few tips to see what helps you find relief.

 

Originally published on Spine-Health

 


Don’t suffer from neck pain! Contact us today and get some relief!

Convenient morning and afternoon appointments available. 

216-342-9199

Book now with Eastside Medical Cleveland

 


changing doctors work

Changing Doctors in Your Workers’ Compensation Case

When you’re recovering from a work injury, it is important to have a good relationship with your treating doctor.

 

Your doctor will not only provide important medical treatment but will also refer you to specialists, set your work restrictions, and decide whether you have a permanent disability. If your treating doctor does not support your workers’ comp claim, the insurance company will typically deny benefits.

If you are unhappy with your treating doctor, you may be able to change physicians. Make sure you understand the rules and procedures in your state before changing doctors. If you fail to follow the correct process, the insurance company may refuse to pay your medical bills.

 

Who Chooses My Initial Workers’ Comp Doctor?

In an emergency, you have the right to seek treatment from any doctor or hospital. However, for non-emergency treatment, you will need to follow your state’s workers’ compensation rules. In many states, your employer or its insurance company has the right to select the treating doctor who will provide your ongoing medical care. In other states, you can pick your own doctor from the very beginning. And, in still other states, the rules are more complicated—for example, you might need to select a doctor from an approved panel or network from your employer. 

 

Can I Switch Workers’ Compensation Doctors?

Sometimes, you may feel that your occupational doctor is more concerned about your employer’s financial well being than your full recovery. If your condition is not improving or you are dissatisfied with the doctor’s medical care, you may be able to change doctors. Every state’s workers’ comp system is different. In most states, you can change doctors at least once. However, depending on where you live, there may be other limitations on your ability to change medical providers.

 

Insurance Company Selects the New Doctor

Some states allow the insurance company to control all medical treatment in a workers’ comp case. In these states—such as Florida, New Jersey, North Carolina, and Virginia—you may ask for a new doctor, but the insurance company will typically select the new doctor for you. If the insurance company denies your request, you can usually appeal the decision to your state’s workers’ compensation agency. However, appeals regarding medical treatment can be tricky, so you may want to consider hiring an experienced workers’ comp lawyer for help.

 

Mandatory Waiting Period

Other states, including Pennsylvania and Michigan, allow workers to switch physicians after a waiting period. The length of the waiting period varies from state to state (ranging from one appointment to 90 days). However, after that time period, you may treat with a doctor of your own choosing. You should not start treating with a new doctor until you give the insurance company adequate notice. Otherwise, you may be billed for treatment received before you gave notice.

 

Limit on Number of Changes

Another group of states allows you to change physicians but limits the number of times you can do so. For example, in Illinois, you can change doctors twice without the insurance company’s permission. (After your second change, you must get either the insurance company’s approval or a court order before switching doctors.) Georgia allows a one-time change of physician. If you’ve used up your automatic changes and are still unhappy with your treatment, a workers’ compensation lawyer can help you request approval for an additional charge.

 

Authorized Medical Providers

Some states, including New York and Washington, allow workers to choose their treating doctors. However, they have a directory of medical providers who are authorized by the state to treat injured workers. If you treat with an unauthorized doctor, the insurance company may not pay the doctor’s bills. These states typically have an online directory of authorized doctors. While you may be able to change physicians, you must treat with an authorized provider.

 

What If My Employer Has a Managed Care Organizations or Provider Network?

A managed care organization (MCO) is a network of physicians that treat injured workers. MCO’s are an increasingly popular way to reduce workers’ comp expenses for employers. If your employer provides treatment through an MCO or provider network, you typically may change physicians, but your new doctor must also be within the network.

 

Can I Get a Second Medical Opinion?

If you’re not able to change doctors, you may still be able to get a second opinion in some states. In general, a second opinion doctor does not provide ongoing treatment. Instead, the doctor will perform a one-time examination, review your medical records, and give recommendations on your treatment, work restrictions, and limitations. The insurance company will consider the second opinion report and findings when assessing your workers’ comp claim. A second opinion can also be used as evidence at a workers’ compensation hearing if your benefits are denied.

Second opinions are usually available when the insurance company has control over your medical care and selects your treating doctor. The process for requesting a second opinion varies from state to state. Typically, if your claim has been denied, the insurance company will not pay for a second opinion. Instead, your workers’ compensation lawyer may send you to an independent medical examination with a doctor of his or her choosing. 

 

Tips on Finding a New Workers’ Comp Doctor

When you choose a new doctor, you should consider a series of factors, including:

  • whether the doctor has experience treating your medical condition
  • how familiar the doctor is with workers’ compensation claims
  • whether the doctor is willing to testify in support of your claim, and
  • whether the doctor is professional and would make a good witness.

It is important that you trust the provider and feel comfortable with his or her treatment recommendations. If you need help finding a doctor, a workers’ compensation lawyer may be able to recommend a physician, especially if you need to select one from your employer’s network. Workers’ comp lawyers are often familiar with occupational doctors and can tell you which ones are likely to be open-minded and fair.

 

Original article: http://www.nolo.com/legal-encyclopedia/changing-doctors-workers-compensation-case.html

 


 

Call 216-342-9199 or fill out the form below to schedule a no-cost to you consultation for any problems or injuries that you may be suffering due to your work related injuries.

Upon completing your initial consultation your care options will be discussed in detail so you can make an informed decision regarding your care.

It is the goal of our office to provide you (the injured worker) with the care and knowledge needed to make responsible decisions regarding your health and wellness.

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