Health & Wellness Newsletter by Marketplace Wellness
Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
It’s Time To Schedule An Appointment For Your Pain! A HEALTHY SPINE PREVENTS BACK PAIN
Do you find your back aching and nagging you when you first get up in the morning or after sitting in a chair? You may even notice your back start to bother you with standing for more than 10 minutes or having to walk distances. Back pain can come in different sensations from dull aches, to sharp stabbing pains or even radiating pain into the legs. The bottom line is with a healthy spine, back pain can be prevented and even reversed. Is your spine healthy? Compare yourself with the ideal healthy spine below to see if your spine has the following: • Good posture and spinal curves • Strong abdominal and core muscles • Strong spinal and gluteus muscles • Good flexibility and balance with side-bending and rotation • Good nutrition and rested well at night
How can you improve your spinal health? You think about eating right, exercising and having a healthy heart, but what about your back? Your spine is what gives you the ability to move around, protects your spinal cord and allows you to breathe properly. In fact, almost every function in your body is directly connected to the health of your spine. Therefore, it stands to reason that you should care for your back like you do your heart. Anybody with back pain can tell you that it interferes with your life, but with the right help, back pain can be a thing of the past. Look inside for tips on how to improve your spinal health. If you suffer from back pain, or would just like to move better than you used to, call Marketplace Wellness today to learn more about how physical therapy can help you LIVE LIFE Pain-free!
CALL US TODAY 951-684-2874
WWW.MARKETPLACEWELLNESSCENTER.COM
Health & Wellness NEWSLETTER The Newsletter About Your Health & Caring For Your Body
A HEALTHY SPINE PREVENTS BACK PAIN How Strong Is Your Back?
INSIDE • A Healthy Spine Prevents Back Pain • 6 Steps To A Healthy Spine • Exercise Essentials • Meet Our Marketplace Staff
Activities You May Have Not Known Improves Your Back! 6 STEPS TO A HEALTHY SPINE
Your spine is a complicated structure of vertebrae, discs, joints, ligaments, tendons, muscles and nerves. Every second of every day your spine is moving in a delicate balance, even while you breathe! Take care of it and it will take care of you. 1. Eat Right Nutrition is critical to having a healthy body. The same goes for your spine. Protein rebuilds spinal muscle tissue, ligaments and tendons. Healthy fruits and vegetables contain the vitamins and antioxidants to make the spine function. They rebuild bone, muscle and connective tissues that are constantly being used throughout the day. 2. Rest Throughout the day your spine is compressed with standing, sitting and bending. You can actually lose about ½ an inch over the course of a day. Adequate rest in a good position while sleeping, helps you maintain a healthy spine. It is ideal to start off lying in bed for the first 10 minutes on your side with your knees curled up. This allows the discs to rehydrate. Then continue sleeping on your side with a pillow between your legs or roll onto your back with a pillow under your knees. Avoid sleeping on your stomach. 3. Stop Smoking Many studies show that nicotine in cigarettes directly accelerates the breakdown of the discs in the spine and destroys connective tissues that keep the joints moving properly. In addition, nicotine increases the inflammatory response in the body, disrupting the body’s natural ability to repair itself. 4. Improve Your Flexibility and Strength Your spine and body is designed to move. Keep your spine flexible by
stretching for 10 minutes every day. It is best to get up and move around when possible at work. Stretch your spine out by reaching overhead and leaning over to one side, then the other. Also, work on gently twisting at the waist and don’t forget to stretch your hamstring muscles frequently. Spend 3-4 days a week working on your core strength with abdominal muscle exercises, squats and other exercises to keep your spine and core muscles strong. This supports your spine and allows you to move without stressing the discs or nerves in your back. 5. Improve Your Posture and Balance Make sure that you sit properly with a straight-backed chair and your feet flat on the floor. Avoid sitting on very soft couches for prolonged periods as this keeps your spine in a flexed position. Make sure that you keep your spine straight when lifting, using your legs and avoiding twisting. Keep your balance tip-top to activate the small muscles of the spine and use your nervous system. Enhance your balance by standing on one leg at a time for 10 seconds 3-4 times a week. 6. Have a Spine Check-up Have a physical therapist spine specialist check your spine alignment and function every 6 months to ensure your back is moving how it should. Our physical therapists are the medical experts in helping your back operate as it should. If you are suffering with backaches and pains, come in for a check-up sooner rather than later. Long term aches and pains can mean permanent damage is being done to your spine. Catching back pain early, leads to a healthy spine for life. Still concerned that you may not find pain relief with these tips? Contact us today for a consultation at 951-684-2874! We will help you return to a pain-free and active lifestyle!
Relieve Your Pain In Minutes STRETCHING FOR BACK PAIN
Low back pain can have many causes, including tight or weak back, ab or core muscles, muscle sprains or strains, or a herniated disc. This stretch can help reduce back pain and help prevent back injuries. PARTIAL CRUNCH - PELVIC TILT EXERCISE FOR BACK PAIN The pelvic tilt is generally the first exercise recommended for recovering from back pain and developing spinal stabilization. Lie on your back with knees bent and feet flat on the floor. As you exhale, contract your abdominal muscles and press the small of your back into the floor. Lift your head and shoulders slightly up off the floor as you reach toward your feet with your fingertips. Hold for 5 to 10 seconds. Relax and return to the starting position. Repeat 5 to 10 times.
Change Your Life With Food TIPS FOR HEALTHY EATING
Set yourself up for success. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible. Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods. Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar or unhealthy fats in packaged food, even food claiming to be healthy or organic. Drink plenty of water. Water helps flush our systems of waste products and toxins. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices. Think smaller portions. When dining out, choose a starter instead of an entree or split a dish with a friend. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of your fist. Starches such as mashed potato, rice, or pasta should be served at a portion of half a cup. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.
Your Transformational Specialists For The WELLNESS PROGRAM
Felisha: Wellness Director • Michael: CEO • Mitzi: Wellness Coach
What Is The Metabolic Program? Here at Marketplace Physical Therapy, we not only want to treat the current pain that our patients face, we want to get to the root of the issue! Sometimes the root of the problem can be excess weight which puts more pressure on joints, making it difficult to recover fully. We want our patients to heal fully instead of only treating the onset condition. For patients that qualify for this program, we include a fully customized Wellness Program in addition to Physical Therapy. The combination of these two approaches will help guide our patients one step closer to Total Wellness! Our Wellness Coach will guide you through each carefully crafted phase to improve your overall health and wellness.
Phase 4. Customized Nutritional Meal Plan Specific to each patient.
Phase 5. Physical Activity Prescribed workouts with patient limitations in mind.
Do you Qualify? Patients. Our Physical Therapy Patients can take advantage of this program free of charge as long as there is an underlying orthopedic condition. Out of Pocket Members. If you are not a Physical Therapy Patient you still have the opportunity to take advantage of our Wellness Program. $140 Per Month Includes: • Meet with a coach physically 2x per month
Phase 1. Intro Go over patient goals and put goals in place. Phase 2. Nutrition Education on what foods works best for your body.
• Coaches available anytime during business hours • Custom workout based on Dr. Recommendation • Continued Nutritional Guidance/Meal Planning
Phase 3. Stress How your hormones impact your success and motivation to reach your goals.
• 24/7 Access to Gym • Multiple Locations
CONTACT US TODAY TO SCHEDULE AN APPOINTMENT AT 951-684-2874! RIVERSIDE 3191 B. Mission Inn Ave. Riverside, CA 92507 RIVERSIDE / CORONA 4270 Riverwalk Pkwy Riverside, CA 92505 CHINO 14682 Central Ave Chino, CA 91710 REDLANDS 500 N. Orange St. Redlands, CA 92374 BEAUMONT 1620 E. 2nd St. Beaumont, CA 92223
WWW.MARKETPLACEWELLNESSCENTER.COM
Exercise Essentials Try these exercises to keep your body strong and flexible...
HAMSTRING STRETCH - SUPINE While lying on your back, raise up your leg and hold the back of your knee until a stretch is felt. Hold for 10 seconds. Repeat 5 times on each leg.
CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep but- tocks over heels. Relax.
Good For Your Back Pain
Stretches Back Muscles
Exercises copyright of
Buttocks over heels, stretch arms
Meet Our Marketplace STAFF Dr. Steven Nieto, PT, Orthopedic Certified Specialist, Certified Spinal Manipulative Therapist Steven Nieto has his Doctorate in Physical Therapy from Loma Linda University. He is an Orthopedic Certified Specialist, only 3% of Physical Therapists in the U.S. have this certification. Dr. Nieto achieved his status as a certified spinal manipulative Therapist in 2015 which allows him to treat a multitude of spinal disorders. As director of Physical Therapy staff, Dr. Nieto supervises all clinicians for Marketplace Physical Therapy at all of our locations. He has been with Marketplace Physical Therapy since it’s inception in 2003. Outside of work Dr. Nieto and his wife are both passionate about wellness and are both accomplished athletes. He has competed in and finished two Ironman triathlons, his latest with a time of 11:07:38. Dr. Nieto has two children who are on the Piranha swim team.
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