Are you suffering from low back pain, stiffness, or discomfort? Is your low back pain preventing you from doing the activities you love to do, impacting your sleep, or ability to work? You are not alone. 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. It is time to take control of your pain, find empowerment through healthy movement, and improve your quality of life!
N E W S L E T T E R
DON’T LET PAIN SLOW YOU DOWN YOU CAN LEAVE YOUR BACK PAIN IN THE DUST
ALSO INSIDE
BACK PAIN PREVENTION • WHAT PATIENTS ARE SAYING A RECIPE TO BETTER HEALTH • EXERCISE ESSENTIALS
N E W S L E T T E R
DON’T LET PAIN SLOW YOU DOWN
YOU CAN LEAVE YOUR BACK PAIN IN THE DUST
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 in the short-term, but it won’t address the root cause. Medication is not a long-term fix to manage your symptoms! Back Pain Solutions 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. Treatment for low back pain does not have to be an expensive trip to a spine specialist or an opioid prescription. In fact, majority of low back pain can be treated conservatively with skilled, supervised Physical Therapy care. Recent studies on low back pain report only 3-15% of people should undergo further medical investigation, such as an MRI or X ray. See a Physical Therapist first! Contact us today at 773.799.2795 or visit our website at thefitinstitutechicago.com to find out more about howwe can help you take charge of your back pain.
Are you suffering from low back pain, stiffness, or discomfort? Is your low back pain preventing you from doing the activities you love to do, impacting your sleep, or ability to work? You are not alone. 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. It is time to take control of your pain, find empowerment through healthy movement, and improve your quality of life! What Causes Back Pain? There are a lot of factors that can contribute to the low back pain you are experiencing. 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
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
BACK PAIN PREVENTION T I P S Y O U C A N U S E T O S T A Y I N T H E G A M E
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 light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure
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. Choose PT 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. Physical Therapists are anatomist and movement experts who combine research-driven evidence and a patient-specific thorough examination to diagnose your muscular imbalances, movement faults, and weak links. Our goal is to get you moving again, pain-free! Sources: www.apta.org•www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain- Facts-and-Statistics•www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/ Low-Back-Pain-Fact-Sheet M E E T T H E T E AM LUIGI DEGIROL AMO Certified Personal Trainer, NASM, YES
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.
Luigi is a certified personal trainer and former collegiate soccer player who specializes in strength and conditioning, individual personal training and soccer instruction.Hisdiversebackground includes six years of personal training, exposure to physical therapy as a rehab assistant, and a head soccer coach at the high school and club level. Luigi has a combination of skills to assist each individual in achieving their goals and becoming a strong and healthy individual.Hiseagerness tohelpothersand keenattention todetailsetsLuigiapart from other trainers in the industry. Luigi is a certified Illinois Youth Soccer Coach and currently coaches the Wilmette Wings. His coaching strategies include team work, communication, perseverance, and determination. He works hard to
instill those characteristics in each of his players and stresses the importance of thosequalitiesduring individualandgroup training sessions. Luigihasaspecialpassion to trainchildren with special needs. His therapeutic and individualized approach helps children boost their self-esteem and confidence by the building of their physical fitness. Luigigrewup InMortonGrove, IL,attended NotreDameCollegePrepandcontinuedhis soccer career at Benedictine University. Duringhis two-year tenurewith theEagles, Luigi spent many hours in the weight room and on the field mastering his skills and fitness. In his free time, Luigi enjoys running, coaching soccer, and spending his free time with his wife.
WHAT PATIENTS ARE SAYING
OUR SERVICES
• IASTM Technique • Cupping/ Myofascial Decompression • Functional Movement
• Physical Therapy • Sports Performance • Adult Personal Training • Adolescent • Group Training • Active Release Technique (ART) • Trigger Point Dry Needling Personal Training
“TheFit Institute isnotonlyanamazing facility,but thestaff is also incredible, going above and beyond any other fitness studio/gym I have ever been apart of. I workout with Luigi, thepersonal trainer,onceaweekandamalwayschallenged by him. I know the level of service is above and beyond any other place I’ve worked out at in the past.” - Brett I. “I was diagnosed with rheumatoid arthritis and spent the better part of 3 months laying on the couch. With the help of the greatest physical therapist team in the business, I spent spring break hiking Red Rock Canyon Vegas, Zion national Park and the Grand Canyon. Go visit my friends at The Fit Institute, they will cure what ails you!” - Kevin S.
Assessment (FMS/SFMA)
Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. • Overhead Throwing Analysis • Gait and Running Analysis • Return to Play Assessment HAS YOUR PA I N COME BACK? 1 2 3 HIGHLIGHTS • Chapman and Cutler Law Firm: Quarterly Corporate Wellness • Hosted parent and player baseball- specific dynamic warm up • physiQ Lecture: Workspace Wellness and Ergonomics 101 • Basketball Clinic: ATC, MD, DPT Injury Treatment and Prevention • Attended Lane Tech Boys & Girls Lacrosse Day • XPT Lunch and Learn
A REC I PE TO BE T T ER HEALTH
NO BAKE CHOCOLATE PEANUT BUTTER ENERGY BALLS
• ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon vanilla extract • 1 scoop Vanilla Whey Protein Powder • ½ cup of dark chocolate chips
Ingredients • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon
Directions Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. Pulse until ingredients are blended (about 7-9 times). Add mixture to a large bowl, add in chocolate chip. Stir to combine. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. Cover and place in refrigerator for 2 hours. Serve and enjoy! Author: Krista @ www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO STRENGTHEN BACK MUSCLES
Exercisescopyrightof
Bird Dog 4-Point Arm & Leg Raise Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression. Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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