Complete PR - Is Back Pain Slowing You down?

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

Get To Know The Complete Physical Rehabilitation Staff! DR. JAMES PUMARADA, DPT, STC, CSCS

Dr. James is the co-owner of Complete Physical Rehabilitation. After beginning his career at Genesis Elder Care, he took a therapist position at a NovaCare Hudson Physical Therapy clinic in Bayonne, NJ (now Kessler Rehabilitation). After only two months, he earned the distinction of becoming the youngest person in the history of NovaCare Hudson Physical Therapy to be promoted to the Center Manager position (Bayonne). Dr. James holdsaMastersofScience inPhysicalTherapyfrom College Misericordia in Dallas, PA and a Physical Therapy Doctorate degree from the University of St. Augustine for Health Sciences. He is also Sports Therapy Certified by St. Augustine, a NSCA- Certified Strength & Conditioning Specialist (CSCS), and has received his American Physical Therapy AssociationCompetencyCertificationforVestibular Rehabilitation from Emory University in Atlanta, one of the foremost institutions for Vestibular research and treatment in the United States. Dr. Pumarada is also a proud alumni of St. Peter’s Preparatory School in downtown Jersey City. Over the years Dr. James focused his time on successfullytreatingandcreatingspecializedsports training programs around his varied personal sports interests, including basketball, tennis, golf, martial arts, and MMA. In addition,

he has become the “go-to” source for local runners in both Jersey City and Elizabeth needing Physical Therapy and training services. Dr. Pumarada is also fluent in Spanish.

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

HOW TO OVERCOME BACK PAIN “Is Back Pain Slowing You Down?” INSIDE:

• How To Overcome Back Pain • Healthy Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight

Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints thatpeoplesuffer fromandmore than80%of theUSpopulation will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why do I have Back Pain? Backpainoccurs foranumberof reasons,buthasa fewsimple rootcauses: • Weakness in the spine and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury tomusclesand tissuesaround thespinewithpoor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles

Most people do not seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.


When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 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 onto a few segments, which can then fail. An easy stretching routine everyday 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, pelvis, 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 medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition 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 easy 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 Today! English Muffin Sandwich Prepare A Healthy Dish To Start Your Morning! INGREDIENTS • 6 English muffins, sliced in half • 6 large eggs • 6 slices Cheddar cheese • 6 slices deli ham • Salt and freshly ground black pepper INSTRUCTIONS Preheat oven to 350 degrees. Grease 5 ramekins, or a jumbo muffin tin and place on a cookie sheet. Crack one egg into each ramekin. Pierce egg yolk with a fork and very slightly beat. Season with salt and freshly ground pepper. Bake eggs for 12-15 minutes or until set. Remove from oven and allow to cool. Run a knife around the edge of ramekin (or muffin tin) to remove eggs. To assemble breakfast sandwich, layer one half of each English muffin with one slice of cheese, one slice of ham and a cooked egg. Top with other half of English muffin. Wrap sandwich in plastic wrap and place in the freezer. To reheat, place in microwave for 1-2 minutes, or until warmed through.


ELIZABETH (908) 527-6001

JERSEY CITY (201) 433-6001

Patient Success Spotlight


I feel stronger and more able to exercise!

“I came in to Physical Therapy due to increased back pain that seemed to be spreading to my leg and left hip. It hurt to bend and also to run/ jog for a small amount of time. My neck and shoulders also felt tight and perhaps had spread to my left arm. I was afraid to carry my usual bags around the large school where Iwork.AfterPhysicalTherapy, those problems decreased significantly and since the summer, have gone away ENTIRELY! I feel stronger, more able to exercise, and am able to lift weights.The staff is friendly, patient and accommodating. Dr.

An insurance deductible is the amount of money that you must pay before your insurancecompanypaysforyourmedicalservices. Ifyourdeductible 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 likelytohavea$0balanceremainingontheirout-of-pocketexpenses. ThismeansthatthecostofPhysicalTherapycouldbeminimalorcompletely 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 2018. Contact us today to schedule your appointment.

James is very knowledgeable and explains everything well. I feel he really addressed my back, neck, jaw and leg/hip problems. I like that he gave me a home regimen to do also. I would recommend Complete Physical Rehab to all!” - Jennifer S.

Take Care of Your Aches and Pains Before It’s Too Late.

Get Easy Relief For Your Pain With A Simple Click... Free Mobile Download

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 the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Lower Back Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Do you or someone you know suffer with back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

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