South Valley Physical Therapy_Long Term Relief From Nagging…

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

Dealing with Nagging

Back Pain? We are Here to Help You Feel Better!

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

Nagging Back Pain? How This Simple Combination Can Promote Long-Term Relief

If your back hurts, should you lie in bed or take a rest on the couch? Neither, in fact while it might feel good to take a load off temporarily, either one of these can actually prolong or even worsen your symptoms. In reality, one of the most common reasons people miss work or visit their doctor is low back pain. According to a study conducted by the American Physical Therapy Association, one-third of adults surveyed say that low back pain impacted their ability to sleep, work or exercise. Yet more than half of Americans who experience low back pain have jobs that require them to sit for the majority of their day. This means the answer to pain relief is not found in less movement, but more. All you have to do is walk... American Family Physician published a study in 2015 that sheds a little light on what can happen with a little movement. Nearly 250 people who experienced chronic low back

pain (pain that lasted longer than three months) or recurrent low back pain (pain that happened three or more times per year) were studied. All patients reported low levels of physical activity and 76 percent were overweight or obese. This group was then divided into three treatment protocols and evaluated for pain and mobility before and after. One group in particular was given pedometers and a journal and encouraged to walk for at least 10 minutes every day, eventually working up to 30 minutes each day. What researchers discovered was surprising. Of all of the treatment programs studied, walking was the best way to reduce low back pain and improve mobility.  That’s not to say that you can just go for a stroll and call it good. Patients in the study were given a pedometer and a notebook to keep track of the steps they took throughout the day. They were also given the charge to take a targeted number of steps in one walk. In the study, that target started with 10

minutes every day or around 1,200 steps, gradually working up to 30 minutes per day of intentional walking. The trick was to track the number of steps and record it in a journal. Not only does the patient self-monitor their progress, it gave them a way of staying accountable for their goal.

And go to physical therapy.

But what do you do when it hurts to even walk?

Physical therapy is the ideal treatment for patients experiencing chronic low back pain. Unlike prescription pain medication, physical therapy does not have any unwanted side effects, does not carry the risk of dependency and addresses a person's mobility as well as pain reduction. One recent study published in the Annals of Internal Medicine also reported that physical therapy is as effective as surgery for treating low back pain conditions, without the risks or recovery time.

What Physical Therapy Can Do For Nagging Back Pain

weight are more likely to experience low back pain than adults who maintain a healthy weight. They are also more likely to experience problems with their balance, gait and posture that make walking itself a painful process. Physical therapy programs use strengthening exercises to address core weakness, foot placement and balance issues and help them get back on their feet without the pain that limits their ability to walk.

Pain Relief

times our feet are the source of pain when we walk. A physical therapist can recommend correct shoes for your gait, order custom orthotics, or prescribe exercises that will strengthen the weak muscles in your feet and ankles that may prevent you from walking without pain. For low back pain sufferers, the key to relief is found in more movement. Combining physical therapy and a walking program is the most effective way to treat low back pain rather than mask it with pain relievers and muscle relaxers. Find out how you can start walking the path to back pain relief. Contact our office today for a consultation, to find out if physical therapy and a walking plan are right for you.

Many people already associate physical therapy with movement, balance and mobility, but few understand the role physical therapy can have in pain relief. Manual therapies such as trigger point therapy, joint mobilization and massage play a big role in physical therapy's ability to relieve a patient's pain. When combined with other physical therapy modalities, manual therapies are more effective than pain medications and provide long-term relief.

A Sure Foundation

Strengthening Exercises

Physical therapists are concerned with all of the body's systems that work together to create movement. One of the most often overlooked parts of the way we walk is our feet. We take them for granted every time we stand, sit, squat, and lift, but many

The fact that more than three-fourths of adults who participated in the walking study were overweight or obese is not coincidental. Those who carry extra

Make sure to follow us on Facebook for our daily thread of Monday Meatless Menus, Tuesday Tasty Treats, Wednesday Workouts, Thirsty Thursday Smoothies and Fit Fact Fridays!

Patient Success Story

Ruben Hernandez

The therapist’s story: Ruben came to SVPT for his severe lower back pain. He had trouble bending and lifting. He was very weak in his back, core, and leg muscles. His physical therapy helped him get back his functional movement like bending and lifting, which are all required for his job as an electrician. - Ayesha Sulemani, PT, DPT Ruben’s story: "I had horrible back pain, I was barely able to bend over, I couldn’t work and perform my duties. Thanks to Ayesha and her staff I am now able to go back to work. I also have the knowledge to help me have a healthy back! I work as an electrician and do construction and it feels great to be back at work and able to bend, twist, lift and squat! My favorite part of therapy was the soft tissue work…I also like the exercises I was given to perform at home to maintain a healthy back. I think everyone should come to SVPT because they have a great staff that is very knowledgeable and attentive and the location is very convenient." - Ruben Hernandez

Practice News We have some new staff members at SVPT! Sandhya Patel is a new full time physical therapist. Her treating hours are 9:45-5:15 MWF and 9:15 to 4:45 T & Th. We also have a new front office scheduler working our afternoon/ evening shift Daphnie Oxte . Stay tuned for more about each of them next month!

• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

For scheduling and pricing questions please email

We want to not only help our patients, but we love to give back to our community. Discover our events, recipes and goings on.

Patient Referral Program Do you want to take advantage of our Patient Referral Program but don’t have a card handy? Just clip this card from the newsletter, add YOUR name and phone number and give it to a friend or family member. For every new patient you refer we will give you your choice of a gift card to the movies (good for 2 admissions), $20.00 for coffee or tea at Peet’s or a $25.00 gift card for Le Boulanger. Remember--each patient you refer must bring in a referral card and be a NEW patient to the clinic. South Valley Physical Therapy Would Like To Say Thank You! Thank You!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

Name: Phone:

For scheduling and pricing questions please email

Are You Keeping up With Your Resolutions?

New Year’s Eve has come and gone, but how many resolutions have stayed intact? According to a study conducted by Strava, a social network for athletes, the majority of people give up on their resolutions by January 12th – not even two weeks after beginning them! So, why does this fate exist for so many people? Tied at the top for number one, the two most common resolutions across the United States are to eat heathier and get more exercise. These resolutions can be difficult to keep up with for a number of reasons, especially if they require significant lifestyle changes. Some of the most commonly reported reasons for ditching resolutions include: • Getting injured early on. • Lack of time. • Improper exercises, leading to pain or injury. • Lack of motivation. While these are all valid reasons, they are also entirely avoidable. Below you’ll find some helpful tips for keeping up with your resolutions – or starting them up again, if you’ve strayed away!

Designating time. Nomatter what your resolution may be, there is always a way to fit it into your busy schedule. Let’s say you want to train for a triathlon or you simply want to fit more gym time into your week. It’s difficult when you have a million things going on at once – you have to work, make meals, pick up the kids from school… Where can you find the time? Even if you take a half hour out of your day between driving the kids around or beginning your commute to work, you can still make a significant amount of progress by the end of the year. Taking care of pain at the start. One of the biggest mistakes peoplemake is waiting too long to treat their pain. If you’ve started a newworkout regimen and your legs feel achy the day after you begin, it would be in your best interest to rest and get them looked at if the pain persists. Many people try to push through the pain, increasing their likelihood of sustaining an injury that’ll take a good amount of time to heal – and therefore giving up on their goal altogether.

Seeking help. Sometimes, getting started on a new goal (and sticking to it!) can pose challenges. At South Valley Physical Therapy, we can help set you up with a plan for sticking to your resolutions. We can provide exercise tips with proper techniques, as well as nutritional tips for reaching your optimum levels of health and physical activity. For help with your resolutions, contact us today!

Improve Balance In Minutes

Try this movement if you are experiencing poor balance.

Strengthens Back & Posture

Relieves Back Pain

Four Point 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.

Swan Dive Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.

Exercises copyright of

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

Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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