FitnessMatters_You Can Overcome Back Pain

HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body



HEALTH & WELLNESS The Newsletter About Your Health and Caring for Your Body

WWW.FM2US.COM 614-841-3900

INSIDE: Back Pain Prevention • Success Stories •FREE Health Workshop • Service Spotlight • Staff Spotlight • Exercise Essentials • Direct Access


• Poor 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. They might assume nothing—except for medication—can solve their back pain. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions 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, physical therapy 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 a muscle or have a deeper injury, a spine specialist can help. Have back pain that just won’t go away? We want to help! Call us at 614-841-3900 or visit us online at

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. 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? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility

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 first facing the object and standing as close as possible.Thensquatwhilekeepingyourspine straight. Lift with your leg muscles, as this willreduce thepressureplacedonyourspine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you BACK PAIN PREVENTION S I MP L E S O LU T I ON S F O R A PA I N - F R E E L I F E

You deserve a pain-free life, and your back will thank you.

up. This will keep your hips, spine, shoulders andneckaligned. Ifyou’resitting,don’tslouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By liftingweights,runningandswimming,youcan keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, andmake 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.

Take charge of your back pain by calling us at 614-841-3900 or visiting us online at We can help get your life back.

Sources: Information/Back-Pain-Facts-and-Statistics Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet



FREE HEALTH WORKSHOP Friday, Sept 27th | 4-5pm at Fitness Matters 7710 Olentangy River Rd, Columbus, OH 43235 Come join us for a FREE LowBack Pain &SciaticaWorkshop and find out how Muscle Activation Techniques can offer a solution to your pain! • Do you suffer with back pain or leg pain when you stand or walk? • Have pain when you sit for long periods or drive? • Experience pain, numbness or tingling into your butt, groin or down your leg? • Are you afraid your pain will get worse if you don’t do anything about it? Ifyouransweris“yes,”youshouldcometoourfreeworkshop! Toregister,callusat614-841-3900.Spaceislimited,socall today!

Loved everything! You guys are the best. It starts with Kati being very welcoming as you arrive and doing a great job on the billing and scheduling. The PT and the MAT is amazing and is really helping this 60 year old keep moving and stay active despite various injuries and physical problems. I like that you work as a team to try to help me (the patient) get well and stay well. Thank you!! ” – M. S.



I have been in the fitness and wellness industrysince1998. IearnedaBachelor’s Degree inExerciseScience fromTheOhio State University in 2000 and a Master’s Degree in Clinical Exercise Physiology fromTheUniversityofGeorgia in2002. I’m alsoaCertifiedStrengthandConditioning Specialist (CSCS)andaMuscleActivation Techniques (MAT) Certified Specialist.

Littleby little“strongmusclesgetstrongerandweakmusclesget weaker.” And at some point, the stronger muscles are taking on toomuch.Theyare“compensating” forweakmuscles.That leads to imbalances in posture, lack of strength, muscle tightness and limitedrangesofmotion.Ultimately,pain, injuryanddysfunctional mind/body connections occur. TheMATprocessstimulatesmuscleandnervesatweakpoints in the body so they re-engage. The MAT specialist carefully applies pressure with fingers at very specific locations on the body. (No electrodes or machines are used to activate the mind/body proprioception.) When muscles are properly balanced, they fire reliably. Joints become more stable and injuries are prevented. Your exercise and life can be pain free. Typically, you will be able to see and feel increased range of motion and decreased pain/tightness even with just one session. The first MAT session always includes conversation about your history including orthopedic issues, a muscular assessment and the application of MAT. Several sessions are recommended to solve range of motion limitations and to eliminate tightness by increasing and individual muscles’ ability to contract and to stabilize joints.

IutilizeMuscleActivationto findtherootcauseofneuromuscular discomfort and pain rather than focusing on the symptom. Too often, in conventional settings, the focus of getting you better is spentonWHEREyouareexperiencingdiscomfort. Thisapproach can be misleading and the question I seek to answer with MAT is WHYareyouexperiencingdiscomfort. Myapproach toanswering this question comes down to following principles that I believe in: I acknowledge that the body can only move us with, and reacts to, what it has available. I respect compensation until the cause has been identified. I recognize that exercise can reinforce compensation and cause dysfunction. I address range of motion limitations,notpainor tightness, to identify inactivemusclesand restore their ability to contract more efficiently. I restore their normalneural functionand increasemusclecontractilecapability through palpation and isometrics. By activating “unavailable” muscles (dysfunction), the tight,painful muscles (symptom) are able to relax, thus diminishing or eliminating your discomfort. To schedule an appointment with Andrew, call us today at 614-841-3900.

Supported Bridge Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, and while doing so, place a block or rolled up towel under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. EXERC I SE ESSENT I ALS USE THIS TECHNIQUE FOR CORE STRENGTH Exercisescopyrightof

DIRECT ACCESS WHAT DOES IT MEAN? Physical Therapy is Easier to Get Than You Think! • A physician referral • Therapy may begin

with a full evaluation by a licenced physical therapist • Patients sent by their physician can choose where they want to receive therapy

no longer needed, whether you want a check-up, suffered a recent injury, or if you want to improve your overall health and wellness

Don’t let your pain hold you back. Call us today at 614-841-3900 or visit our website online at

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

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