PeakOrtho_Is Back Pain Slowing You Down?



FREE BACK PAIN WORKSHOP Tuesday, January 8th • 6 pm



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.  INSIDE : • How To Take Care Of Your Back • Let’s Start the New Year Feeling Great!

• 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 regularcheck-ups,andmakesureyourbody is ingoodcondition. 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.


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 yourhead far forwardandyour feetareon thefloor. 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 spinestraightandpushwithyour legmuscles.This helps reduce theexcessivepressureonyourspine. 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. By having a regular checkup, 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 experiencingachesandpains,wecananalyzeyour problem and construct a treatment program that will work best for your individual problem. With soothinghands-on therapyand targetedexercises, 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.

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 Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.



• Back Pain • Neck Pain • Shoulder Pain • Elbow Pain

• Hand Pain • Knee Pain • Foot Pain • Post Surgery


Patient Success Spotlight

Let’s Start the New Year Feeling Great!

What will be your resolutions towards taking care of your health? Will you set a goal to lose weight, exercise more, eat better and increase your activity level? 1. BEGIN THE DAY WITH PROTEIN. Eating protein for breakfast helps curb your appetite throughout the day and tends to improve your overall diet as well. 2. LIMIT YOUR CALORIE HEAVY DRINKS. Concoctions such as sweetened coffee drinks, sodas, diet sodas and energy drinks can be detrimental to a healthy diet. 3. TRY WEARABLE TECHNOLOGY. Research shows that people who use wearable technology, gadgets such as Fitbits, Garmin, and Withings,tend to stick to their exercise routine more faithfully than those who don’t. 4. INCREASE YOUR RANGE OF MOTION. Avoid shortcuts when it comes to exercising. Strive for using the greatest range of motion. 5. REDUCE FATIGUE. To help combat this, drink beet juice. Studies show that it can increase stamina by up to 16 percent. 6. SWITCH IT UP. Try different exercises, working out at different times of day, using different repetitions, or lifting different weights. FREE BACK PAIN WORKSHOP Tuesday, January 8th • 6 pm This workshop is for you if: • You wake up stiff or sore in the morning • Bending over is painful or challenging • You spend any time during the year with your back on ice • Your back hurts regularly • You’vebeen tootherpractitioners foryourbackandyoustillhavepain 520 N. Prospect Ave., Suite 100 Redondo Beach, CA 90277 Call 310-376-9222 To Reserve Your Spot

“I am a very satisfied client!”

“Kris did a great job of diagnosing and treating my sciatica problem. She took an approach of progressively evaluating my condition and implemented appropriate therapy. It was very impressive that it took only 15 sessions to achieve success. Also, before treatment began, I was taking 2 Tylenol capsules a day. Now I don’t take any medication for the sciatica condition. I would also like to compliment Tom and Samantha for their help in gym exercises. They are very knowledgeable. The equipment in your treatment rooms and gym is first class and kept very clean. I am a very satisfied client and will not hesitate to return if additional therapy is needed.” - Dan M.

Staff Spotlight: Steve Tyssee

Clinic owner and Doctor of PhysicalTherapy SteveTysseespent thefirsteightyearsofhis career working exclusively with athletes. As time passed (more than 15 years now), he developeda followingasaphysical therapist inRedondoBeach.Thatpracticedevelopeda morediversefollowingofpatients,youngand old. Dr.Tyssee’s experience and passion for excellence make Peak Orthopedic Physical Therapy the ideal choice for everything from routine rehabilitation to difficult cases.

He earned a Bachelor’s degree in Movement/Exercise Science from Chapman University, where his emphasis was in exercise physiology and athletic training. He also earned a Master’s in PhysicalTherapy from the University of Indianapolis. Steve has completed the requirements and has successfully passed the exam through the Maitland Australian Physiotherapy to become a Certified Orthopedic ManualTherapist. Most recently he has completed advanced coursework to earn his Doctorate in Physical Therapy (DPT) through EIM Institute of Health Professions. As a Certified Athletic Trainer and Physical Therapist, Steve works with high school, and secondary school athletes, as well as college, Olympic and professional athletes. He opened Redondo Orthopedic in June 2003 to share his experience and expertise with the community, focusing on providing individual attention and one-on-one care to patients in a friendly, clean and safe environment. Redondo Orthopedic Physical Therapy is now Peak Orthopedic PhysicalTherapy with a second location in Rancho Palos Verdes.

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