SouthernCalAquatic_Living Your Life Without Back Pain

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

Southern California Aquatic and Physical Therapy

Living Life Without Back Pain

For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat.. (continued inside)

No Doctor Referral Necessary Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have direct access to physical therapy!

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

Southern California Aquatic and Physical Therapy

Living Life Without Back Pain

If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’tas forgiving.Heading homeand takinga longrestuntil your back is healed may work for some, but not for most. With deadlinesandcarpoolsandwork schedules tokeepupwith, there needs tobeanalternatesolution to dealing with back pain that doesn’trequireyoutocompletely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feetcan cause theback musclestoweakenandcaneven weakenbonestrength.Thiscould

lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supportinghealthymusclesand bones,and thereforesupporting ideal back health. PhysicalTherapyforBackPain While rest and relaxation can help you overcome the immediate pain of a back injury, andmayevenbe recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targetedexercises that focuson the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement,physical therapycan address the underlying cause of the pain and significantly improve your quality of life.

How Physical Therapy Helps

• Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or moreconsecutivedaysoftheweek,orspending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout theback.Whenyouare inactive,blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyonewhohasstruggledwithbackpaincan tell you plain and simple: When your back is hurting, there isnowaytopretendthat it isn’t.Simplygoing fromsedentaryactivity tobeingactiveandhealthy

Understanding the Why and How Therearea lotofdifferent reasons thatbackpain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains andstrainsarecommon,butsoare issueswiththe vertebrae,bloodflow,andevenconcernsregarding the spinal nerves. You might be amazed to discover the different factors thatcouldbe influencingyourbackhealth. Such as: • Yourpersonal levelofphysicalactivity, including howoftenyouexerciseand the intensityofyour typical workouts. • The types of shoes that you wear, in addition tohow frequentlyyouwalk indifferent typesof shoes, particularly shoes that lack support or those with high heels.

isn’tanoption—at leastnotsoeasily. It takestime andeffort,andwhenbackpain isobstructingyou from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary tohelpyourback feelbetter,givingyou the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us!

Discover How To Live Pain-Free! At Southern California Aquatic & PhysicalTherapy, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

Roasted Acorn Squash Recipe

INGREDIENTS • 1 medium acorn squash, halved and seeded • 1/4 cup unsalted butter, melted • 1 tablespoon brown sugar • Kosher/sea salt to taste • Black pepper to taste



DIRECTIONS Preheat oven to 400°. Line a baking pan with parchment paper. Combine the melted butter and brown sugar. Coat the acorn squash halves with the brown sugar mixture and season with salt and pepper. Place the acorn squash halves cut side down on the prepared pan. Roast for 30 minutes, flip the squash over and brush with juices from the pan. Continue roasting for about 20 minutes or until tender.



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Patient Success Spotlight

Fun & Games


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“I initially came here to strengthen my legs in preparation for a total knee replacement and the people were wonderful in treating me. Since surgery, I’ve returned to aquatic therapy here because they are an excellent clinic that hires great people. I enjoy spending my time here and aquatic therapy has been excellent for maintaining my physical health and recovering from surgery. I’ve learned how wonderful physical therapists are at treating people and they have motivated me to increase activity at home which has improved my life.” ...they have motivated me to increase activity at home which has improved my life. 7 5 8 4 6 7 1 4 6 n° 318548 - Level Hard Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 9 7 1 4 6 2 3 8


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4 5 3 2 9 6 5 7 3 2 1 5 8 9 Have You Met Your Insurance Deductible? 8 3 4 8 1 3 5 6 1 An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your physical therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for physical therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Contact us today to schedule your appointment. 4 1 8 n° 315994 - Level Hard The goal of Sudoku is to fill in a 9×9 grid with digits so that each column, row, and 3×3 section contain the numbers between 1 to 9. At the beginning of the game, the 9×9 grid will have some of the squares filled in. Your job is to use logic to fill in the missing digits and complete the grid. 3 1

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5 6 3 7 2 Trunk Flexion & Extension Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.


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