Getting To The Core Of Back & Neck Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“ Could Your Core Be The Key To Gaining Back Pain Relief?” Getting To The Core of Back & Neck Pain

If you suffer from an aching back or neck, it could simply be that your core muscles are weak. You may have heard of the term “core”, but what is it? Your core is the foundation of your body and like a building, needs to be strong and supportive. If your foundation is weak or crooked, then the other parts of your body, which rely on this, will not function properly. The timing and strength of various muscle contractions is critical for your proper body function. If your timing is off and your muscles are weak, abnormal strains occur to your spine, causing a lot of common aches and pains.

INSIDE: • Getting to The Core Of Your Back & Neck Pain • The Blueprint To Beat Back Pain • Patient Results • Exercise Essentials and More!

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Health &Wellness The Newsletter About Your Health And Caring For Your Body

“ Spring Into Action As If You’re Reliving Your 20s Again!” Getting To The Core Of Back & Neck Pain

Your coremuscles consist of awide variety of skeletalmuscles that keep you erect and help youmove around on two feet. The core is a group of muscles in the pelvis, spine, abdominal and upper thigh areas. These muscles are arranged in different angles that are layered to give you support and stability. Most people suffer from back pain at some point Most people will experience back pain some time in their life due to core muscle weakness. When the spinal joints, hip joints, sacroiliac joints and the muscles of the abdomen, pelvis, spine and hips don’t move well, a resulting strain occurs on the spine. This causes pain and can occur at any stage of life. However, this typically happens as we become older and less active as adults. How does the core become weak and stiff? A simple answer; use it or lose it. Our lifestyles today put us at risk for back and neck pain with prolonged sitting at work, sitting in the car, bending forward, watching TV, poor posture andmany other factorswhich contribute to coreweakness. Once the core isweakened, theweight of your body rests on your spinal discs, joints and ligaments causing long term damage. At ReQuest Physical Therapy we know the right movements and manual techniques that have been proven to help patients get back to and active and healthy lifestyle. Did you know? “Employees with back pain are absent 4 more days per year than workers without back pain. ” - Integrated Benefits Institute, 2013

“ Here’s Why Your Methods To Back Pain Treatment May Have Not Been Working.” The Blueprint To Beat Back Pain

If you suffer from back pain, you have probably seen that lots of different types of treatments are available. Medication, injections and other treatments can help with pain control, but do not address the root cause of the problem, which is core weakness. If you have ever had a surgery that involves cutting through the abdomen or pelvis, this weakens the core. In addition, prolonged illness and bed rest also weaken the core. Another common reason for core weakness in women is from childbirth and c-sections. This severely weakens the core. The “blueprint” or plan to helping most back pain sufferers and preventing future injuries, is to strengthen the core with professional help. Specialized training and exercise techniques can be done to strengthen your core, relieving stress on the spine. Physical Therapists are the medical professionals most uniquely qualified to evaluate and treat back pain resulting from core weakness. Working with your physician, we thoroughly evaluate your movement, alignment and strength. After we determine where the root cause of the problem is coming from, we then put together a comprehensive treatment plan to help restore core strength and movement. This helps you not only have relief from back pain, but teaches you the right exercises, posture and movement to prevent future problems and maintain a strong, healthy core. To see how our SPINE Program can give you a strong core and relieve your back pain, call us today or go online for more information.

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!

FREE BACK PAIN ANALYSIS We can help you feel better naturally with a

We can help you: Naturally relieve aches and pain. Increase your strength. Be more active with your friends and family.

• Cost Effective • Non-invasive • Safe & Natural • State-of-the-art facilities Features of Physical Therapy:

Have more energy. Feel better at work.

Offer valid for the first 25 people to schedule. Expires 5-28-17.

• PATIENT RESULTS • Hear what our patients have to say!

I feel better physically than I have in the past five years! “A soccer injury left me with constant instability and pain in my right knee. After surgery to repair a torn right ACL, I began rehabilitation twice a week with Penny and her team. At first, playing soccer or returning to any sport seemed futile. Simple tasks such as walking, bending and climbing a short flight of stairs seemed like a great undertaking. With Penny’s plan, I slowly proceeded fromwalking, to jogging a minute, to consistent 25 minute runs. Not only did my physical strength, stamina and mobility improve, but my mentality as an athlete was changed forever. I was rejuvenated with so much motivation and desire to achieve optimal health. Their knowledge and encouragement guided me. Everyone was professional, respectful, attentive and caring! I feel better physically than I have in the past five years. My knees and I are forever grateful.” -V.R.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!


This is the real thing, a program that will work for anyone who decides to apply himself to “Harry’s Rules.” Harry’s Rules 1. Exercise six days a week for the rest of your life. 2. Do aerobic exercise four days a week for the rest of your life. 3. Do strength training, with weights, two days a

Last week a patient who graduated from our Back Pain Program wanted a recommendation for a fitness book… “I am in my late 50’s…is it too late to start exercising?” I knew what book he needed, “Younger Next Year” (for the better half “Younger Next Year For Women” ). Here is what they say about these books. It shows how men and women 50 or older can become functionally younger every year for the next five to ten years, and continue to live like fifty-year-olds until well into their eighties. Enjoy life, be stronger, healthier, and more alert. This is the book that can show us how to turn back our biological clocks—how to put off 70% of the normal problems of aging (weakness, sore joints, bad balance) and eliminate 50% of serious illness and injury.

week for the rest of your life. 4. Spend less than you make. 5. Quit eating crap. 6. Care. 7. Connect and commit.

to help new exercisers transition into confident, regular exercisers and become stronger and healthier. I would like to help you get started in a fitness program with support, motivation, and benefits.

“My mom recently turned 91 and for years she called this book her second bible. “

We work closely with Gainesville Health & Fitness

- Jan

Health & Wellness Tips

“Create Your Own Energy Drink Naturally! ” DIET & YOUR CORE

Directions: 1. Pour water / coconut water into a container with a sealable top 2. Squeeze the juice from lime, lemon, or orange into the water

Diet is a big part of a healthy core. Your core muscles need the energy to work all day long and work even harder when you increase your activity level or do any form of exercise. Here is one great energy drink idea to use during your day and best of all is an excellent healthy choice that can be used to supplement your diet as well. ENERGY DRINK Ingredients: · 2 cups of water or coconut water · One lime or lemon · 1-2 tablespoons of chia seeds

3. Spoon chia seeds into the mixture 4. Cover with a sealable top and shake 5. Let sit for at least 30 minutes prior to drinking 6. Chill with ice or refrigerate as desired.

** Now you have a homemade power / energy drink without all the cost

GAINESVILLE, FL (352) 373-2116 HOURS Monday - Friday: 7:00AM - 7:00PM Saturday: 8:00AM - 12:00PM Sunday: Closed

NEWBERRY, FL (352) 692-2131 HOURS Monday - Friday: 7:00AM - 6:00PM Saturday & Sunday: Closed

Exercise Essentials Try these exercises to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/ self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

PLANK While lying face down, lift your body up on your elbows and toes. Try and maintain a straight spine. Do not allow your hips or pelvis on either side to drop. Hold for as long as you can work up to holding it for a minute a day.

Exercises copyright of

Helps strengthen core

BILATERAL KNEE TO CHEST While lying on your back with your knees bent, raise up both feet. Pull your knees to your chest. Hold for 10 seconds repeat 3 times.

Helps with back pain

Santiago Villamil PT, MPT, CSCS Director of Physical Therapy

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Why You Need To Come In For Another Check-Up:

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

� Move without pain � Bend and move freely � Balance confidently & securely

Take Care Of Your Aches & Pains Before It’s Too Late!

Think ReQuest FIRST

Gainesville: (352) 373 2116 Tioga: (352) 692 2131

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