How To Overcome Your Back Pain

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


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 nervedamage.Backpain isoneof themostcommonphysicalcomplaints that people suffer from and more than 80% of the US population 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? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles Most people don’t 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.

Exercise Essentials Try these exercises to help maintain a healthy back and spine


Strengthens Core

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.

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.

Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

Healthy Recipe Homemade Baked Sweet Potato Chips INGREDIENTS

PREPARATION Heat the oven to 275°F. Set a wire rack on a large baking sheet and set aside. Thinly slice the sweet potato on a mandoline about 1/8-inch thick. Toss together the slices with olive oil in a bowl, making sure each slice is coated well. Season with salt and pepper. Place the slices on the wire rack in a single layer. Bake for about 50 minutes, flipping the chips halfway through baking, until golden and crisp. Cool for a few minutes before serving.

• 1 medium sweet potato • 4 tablespoons olive oil • Salt and pepper, to taste

Anti-Inflammatory Agent: Sweet potato is often overshadowed by other exotic vegetables and fruits. But it is also a good source of complex carbohydrate, beta- carotene, manganese, vitamin B6 and C as well as dietary fiber. Working in concert, these nutrients are powerful antioxidants that help to heal inflammation in the body.

Patient Success SPOTLIGHT

Refer a Friend

My motion range is fantastic! “When I started attending Performance Therapy Institute, I was somewhat depressedbecauseofchronicbackpain. Mymotionabilitywassomewhat limited. I didn’t feel like moving much on a daily basis, and after visiting Dr. Fish’s office he mentioned about going to water therapy. I thought that would work since I absolutely love water. Well, after about 4 visits I noticed that I was able to stand a little longer, getting up earlier and not napping during the day. Now, its been 7 weeksand I feelgreat! Iamnowable toworkout for50minuteswithoutstopping or sitting down. My motion range is fantastic. I have even incorporated some exercises that Tracy has approved me too do. My visits were supposed to end this week, but I am so thankful for some pain relief that I am going to continue for a few more weeks.” – Mae

Do You Have Friends or Family Unable to Do The Following? � Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably � Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Performance Therapy Institute today. Pass along this newsletter or have them call us directly to schedule an evaluation!


Do You Suffer With Any of The Following Symptoms?

• Pain while bending or reaching • Soreness after sitting awhile • Difficulty standing for > 20 mins

• Pain when trying to sleep • Pain when driving > 30 mins • Radiating pain to buttocks

Learn How To Alleviate Your Pain Naturally With This Free Book


FRANKLIN 615 Bakers Bridge Ave. Suite 110 Franklin, TN 37067 P: (615) 465- 6810 F: (615) 465-6817

SMYRNA 291 E. Sam Ridley Parkway Suite 200

Smyrna, TN 37167 P: (615) 465- 6810 F: (615) 984-4415


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