PR Lab Newsletter by Performance & Recovery Lab Physical Therapy
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
GRAND OPENING F R I D A Y , O C T O B E R 19 TH 2 0 1 8 N E W L O C A T I O N
2837 NORTH POWER ROAD SUITE #109 MESA, AZ 85215
WE WILL ALSO BE HOLDING A MEET & GREET WITH DR. WARREN FROM 5:00 PM - 7:00 PM
INSIDE : • Is Back Pain Slowing You Down? • How To Take Care Of Your Back
• Patient Success Spotlight • Relieve Back Pain In Minutes
www.prlabpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLETTER
OVERCOME BACK PAIN & GET MOVING AGAIN! IS YOUR BACK PAIN SLOWING YOU DOWN?
INSIDE :
• Is Back Pain Slowing You Down? • How To Take Care Of Your Back
• Patient Success Spotlight • Relieve Back Pain In Minutes
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. Back Pain Prevention 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 right,makesureyou’refacing theobject.Squat,keepingyourspinestraight.Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can 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, and make 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. You deserve a pain-free life, and your back will thank you.
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 core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad 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 problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
www.prlabpt.com
HOW TO TAKE CARE OF YOUR BACK
1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.
5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment at (480) 625-6693.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
No Bake Chocolate Peanut Butter Energy Balls
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
CALL TODAY! (480) 625-6693
Patient Success Spotlight
Staff Spotlight
COURTNEY WARREN, OWNER, PT Dr. Warren of PR LAB isn’t just a physical therapist. He holds a variety of sports- related certifications, making him an ideal professional for active athletes. He has worked with members of the NBA and MLB as well as collegiate athletes in many sports, but he is happy to work with athletes of all ability levels. Healso lovesswimming,ownsAZOpen
Water Swim events, and competes with Swim Devil Masters. Education & Certifications • Doctorate in Physical Therapy from Touro University Nevada • CertifiedStrengthandConditioningSpecialistwithDistinction (CSCS*D) • Certification in Applied Functional Science (CAFS) • Certified in Kinesio Taping (KT Level 1 & 2) • Certified inFunctionalandKineticTreatmentwithRehabilitation (FAKTR, Upper Extremity, and Lower Extremity) • Certified in Myofascial Decompression (Level 1) • Certified in RockTape FMT Basic & Performance Taping Call Dr. Warren today for a FREE injury consultation!
“It felt like an almost instantaneous fix!” “I am a sophomore in college and I am on the swim and dive team for Colorado Mesa University. When I was in high school I trained at a high level, around 8000 yards a practice. After so much strain on my shoulders I was diagnosed with bicipital tendinitis in both my shoulders. I found STEM and ultrasound was good for long term recovery but I wanted someone who could help me short term and long term. There’s where I found Courtney, the cupping he offered was just what I needed! It felt like an almost instantaneous fix. But that’s not all, he helped me learn stretches and exercises to strengthen my shoulders for long term results. My tendinitis has gotten a lot better but I still go in for cupping before meets or during heavy training. It keeps my muscles loose and keeps them from straining or tearing. All in all Courtney has helped me out a lot in my athletic career.” - Jacob S.
Coupon Corner (480) 625-6693
Discover How To Live Pain Free!
At Performance & Recovery Lab Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
FREE INJURY CONSULTATION!
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
(480) 625-6693 CALL NOW TO SCHEDULE!
3. GET YOUR CUSTOM RECOVERY PROGRAM
2837 North Power Rd, Ste. #109 Mesa, Arizona 85215
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