iMotion PT: 5 Keys to a Healthy Spine

The Newsletter About Your Health And Caring For Your Body

5 Keys To A Healthy Spine 1. Watch your sitting - Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in a standing position or do walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on which exercises are right for you.

4. Improve your nutrition - Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving - Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance.

2. Protect your spine with better posture - How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. 3. Tighten your core muscles - Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, or after surgeries or injuries.

Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years. The best way to avoid the need for spine surgery is to improve the health of your spine, and physical therapy plays a key role in making that happen. Why Does Your Neck Or Back Hurt? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreak havoc on our spines. Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination The good news is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures. iMotion Physical Therapy can help you maintain a healthy spine, naturally! DISCOVER THE SOURCE OF PAIN IN YOUR SPINE

Patient Spotlight

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I can now stand longer, and have little pain. “Before coming to iMotion I couldn’t stand for long periods of time, could not walk stairs, and could not straighten my leg. After iMotion Physical Therapy, I can now stand longer, and have little pain. I am also now able to climb stairs.” - K.R.

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FEEL BETTER CALL TODAY! Fremont: 510-745-7700 Los Gatos: 408-637-4777

Outstanding relief for your aches...

Keeps the body flexible

PRONE ALT. ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.

Improves posture

PRONE BACK EXTENSION While lying face down, slowly raise your chest upwards and off the ground. Then lower slowly back to the ground. Repeat 10 times.

If you are suffering with back pain, don’t put off getting help, as your condition weakens the spine and can set you up for extensive injury in the future. Call us today to speak with one of our physical therapists and see for yourself, what a difference our SPINE program can make for your back.

www.imotionpt.com

Has Your Pain Returned? 1. Feel free to call us and ask to speak to your therapist.

2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.

Call Today 510-745-7700

Give The Gift of Health

Do You Have Friends or Family Unable to Do The Following?

• Move without pain • Bend and move freely

REFERRAL HOTL INE 510-745-7700 • Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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