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AUGUST 2025
6358 EDGEMERE BLVD. EL PASO, TEXAS 79925 915-562-8525
11855 PHYSICIANS DR. EL PASO, TEXAS 79936 915-855-6466
PAIN ISN’T THE END
645,000 LIVES LOST — BUT YOURS DOESN’T HAVE TO BE
Every Aug. 18, Never Give Up Day reminds us that resilience isn’t just a mindset; it’s a survival strategy. In physical therapy, I see what giving up looks like. I also see what it means to fight, push through the pain, and reclaim your life. And I’ve seen the steep price people pay when they’re convinced they have no other option. More than 645,000 people in the U.S. have died from opioid overdoses since this epidemic began. In just 2022 alone, nearly 81,000 people lost their lives. That’s over six times higher than the annual death rate in 1999. It’s heartbreaking to see how many lives have been derailed, or ended, by addiction that often started with the simple need for pain relief. These numbers are lives that might’ve been saved had they been given a different kind of relief — a different kind of hope. That’s why I do what I do. Because in the wake of those grim numbers, I believe in a better answer to pain: movement, science, and the power of a body that can heal itself, with time, care, and determination. When people come to me after an injury, they’re not just physically hurt; they’re
emotionally drained. Some are juggling sleepless nights, missed work, and mounting bills. They’re exhausted. And opioids? They’re easy. They promise relief in a bottle. But that relief can come with a devastating cost: addiction, organ damage, even death. My mission is to help people avoid that path entirely. Physical therapy isn’t a magic pill. It’s not always quick, and it’s definitely not passive. In fact, many patients are tempted to quit when exercise initially brings more discomfort than relief. But if they stick with it, if they lean into that never-give-up mindset, they start to feel the shift. The body adapts. Pain subsides. Function returns. We’ve got tools to help, from home- friendly TENS units that gently mask pain, to high-tech breakthroughs like the NEUBIE E-Stim, which uses direct current to help rewire the nervous system and its response to pain without invasive procedures. These tools are effective, and just as important, they’re safe, drug-free, and rooted in your body’s own ability to recover. I’ve worked with patients who were told they’d never walk again. One woman,
once completely wheelchair-bound, took her first step in years after a single NEUBIE session, a moment she called nothing short of miraculous. Today, she walks with a cane. Another young man, overwhelmed by chronic back pain, was ready to quit therapy entirely. After learning how his pain was a hypersensitive alarm system, we reset it together, and he was pain-free in weeks. This is what happens when you stay in the fight and don’t let discouragement dictate your destiny. Healing is not linear. It’s messy. It’s frustrating. But the pain you feel today doesn’t have to define your tomorrow. You don’t have to numb it; you can change it. You can own it. And most importantly, you can outgrow it. So, to anyone reading this who feels like giving up: Don’t. Not today. Not ever. You’re stronger than the pain. And we’re here to help you prove it. Let’s walk this road together one step, one stretch, one small win at a time, because your story isn’t over yet.
Know a friend who needs PT? Tell them to call our office! If they mention this newsletter, they’ll score a FREE 15-minute consultation. They can call 915-562-8525 for the Edgemere Boulevard clinic or 915-855-6466 for the Physician’s Drive clinic.
–John Moreno PT, DPT, Cert. MDT
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EXERCISE THAT FITS YOUR LIFE STAYING ACTIVE WITH CHRONIC CONDITIONS
If you’re dealing with a long-term health issue, exercise might feel like one more thing that’s out of reach. But for many, finding a way to move regularly can help reduce symptoms, improve mobility, and make daily life more manageable. That doesn’t mean you have to commit to high-intensity workouts or long sessions at the gym. It doesn’t even have to be every day. Ten minutes of walking, stretching, or lifting weights a few times a week might help you sleep better or stay steadier on your feet. It often starts with simple habits, like light
Memory changes? Regular activity can help with stability. Those with mild cognitive issues can often follow exercise routines without much help, while others may do better exercising in short bursts with a caregiver or friend nearby for support. Joint pain? Arthritis and osteoporosis make some movements harder but not impossible. Low-impact routines like tai chi or pool-based exercises may help reduce stiffness without adding stress to bones and joints. What about heart disease, diabetes, or high blood pressure? Movement doesn’t cure anything, but it does help the body handle stress better. Blood pressure tends to improve
low-resistance leg raises while seated might keep things in better balance. Do you have COPD (chronic obstructive pulmonary disease) or other lung issues? These conditions may require a slower pace or coordination with a therapist. Many pulmonary rehab programs include breathwork and light arm or leg movements. These everyday activities strengthen arms, legs, and the muscles needed for breathing and can help you more easily handle day-to-day tasks.
gardening, short walks, or a few seated exercises. A bit of motion every day builds up over time and can help with various conditions. The main idea here is not to aim for perfection. Focus on what’s possible. Ask your doctor what makes sense for you, and build a manageable routine. Movement doesn’t have to be overly complicated to be effective. Just find a way to do something active regularly. Smaller Plates, Bigger Results SIMPLE TRICKS FOR SMARTER EATING with activity, as does glucose control. Even a short walk after meals or a few
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” Use smaller plates and bowls. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. Portion your snacks. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or
trail mix into single-serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. Follow the half-plate rule. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale. Eat slowly and without distractions. Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. Use your hand as a guide. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a
cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
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PILLOW TALK PREP FOR YOUR BEST REST YET
Relax, Rewind, Rest You can use many tools to help relax and unwind from the day and prevent intrusive
When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. Bedtime Boundaries Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming. Summer Chickpea Salad
thoughts and tension from keeping you up at night. Listening to gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can remove lingering stresses or racing thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings. Dine Right, Sleep Tight Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
TAKE A BREAK!
Inspired by HowSweetEats.com
INGREDIENTS • 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, cut kernels from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
DIRECTIONS
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
915-562-8525 | www.SpineRehab.net 6358 Edgemere Blvd. El Paso, Texas 79925
1. Why Moving Beats Medicating: A Lifesaving Alternative to Opioids INSIDE THIS ISSUE
2. Keep Moving Despite Health Challenges
The No-Diet Guide to Portion Control That Sticks
3. Your Guide to Dreamy Sleep Habits
Summer Chickpea Salad
4. The Natural Way to Fight Off Summer Bugs (No Harsh Sprays Needed!)
How to Use Plants and Scents to Repel Insects Nature vs. Nature
Use Natural Aromas Many bugs have super-sensitive noses, and certain scents repel them. Essential oils like citronella, eucalyptus, lavender, peppermint, and lemongrass are natural bug repellents. You can make your own spray by mixing a few drops of any of these scents with water and a carrier oil (like witch hazel or coconut oil), then spritzing it on your skin or clothes. Just make sure you’re cautious with essential oils around pets and kids. Smoke Them Out Burning herbs like sage or rosemary in your campfire or fire pit not only smells amazing but also helps keep mosquitoes and gnats at bay. Bugs hate the smoke from these plants, and it’s an easy, low-effort way to keep them off your picnic table.
There’s nothing quite like summer. Backyard barbecues, evening hikes, and late-night stargazing. All of it is magical — until bugs crash the party. Mosquitoes, gnats, and ticks don’t need an invite, and before you know it, you’re scratching your ankles and swatting at the air. But you don’t have to douse yourself in strong sprays and chemicals to keep them away. Here are five natural ways to repel bugs this summer — no chemicals required. Choose Loose Clothing Believe it or not, your outfit can make a big difference. Light-colored, loose-fitting clothing is less attractive to mosquitoes and helps prevent them from biting through fabric. Covering up exposed skin is one of the easiest ways to protect yourself. It’s specifically helpful to wear long sleeves and pants at dusk and dawn, when bugs are most active.
Watch Your Scents Surprisingly, it’s not just about what repels bugs — it’s also about avoiding what attracts them. Fragranced lotions, perfumes, and even certain soaps can lure bugs to you. In summer, it’s smart to go unscented when heading outdoors. Keep Your Space Clean If you have standing water on your property, it’s a mosquito’s favorite breeding ground. Make sure you dump water from flower pots, birdbaths, or kiddie pools regularly. And if you’re entertaining outside, clean up food scraps and trash — flies and ants will sniff that out fast.
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