Fit Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
TRICIA BURBANK, PT, DPT GETTING TO KNOW THE FIT PHYSICAL THERAPY TEAM!
overcome injury and become more physically fit and active led her to pursue an education in Exercise Science and Physical Therapy. Tricia has experience as a physical therapist in both inpatient and outpatient orthopedic settings. Sensing a need for physical therapy specific to women, Tricia has specialized her skills and expertise to meet these needs. She has trained with the prestigious Herman and Wallace Pelvic Rehabilitation Institute. Tricia enjoys spending time with her husband and four children outdoors and is an avid photographer. She treats patients in our St. George Riverfront Clinic location. Education: • Utah State University, BS Exercise Science, ‘03 • Idaho State University, DPT, ‘06
Tricia Burbank brings several of years experience with specific interest and training in Women’s Health and Pelvic Floor physical therapy. She was an athlete at an early age competing in gymnastics, then track and field during high school and college. Her desire to help others
INSIDE : • How To Take Care Of Your Back • Healthy Recipe
• Exercise Of The Month • Patient Success Spotlight
1-855-673-3600 ◆ www.fit-pt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
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 can contribute: • 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. Back Pain Solutions You’re in luck: Back pain can be cured! PhysicalTherapy is thebeststartingpointonyour journey towellness.Aphysical therapistatFit PhysicalTherapy can assess your back and determine if you are appropriate to start a physical therapy program or if you need further medical evaluation OVERCOME BACK PAIN AND GET MOVING AGAIN! I S BACK PAIN SLOWING YOU DOWN? INSIDE : • How To Take Care Of Your Back • Healthy Recipe
• Exercise Of The Month • Patient Success Spotlight
and imaging. Most patients are appropriate to begin physical therapy. Our physical therapist will perform a response based mechanical assessment to classify your back condition and get you started on the correct movements right away.This needs to be customized to the patient.The good news is that with appropriate assessment and a guided exercise program, a majority of patients can rapidly reduce their back pain in a short period of time. These patients can also be taught how to prevent future recurrences of pain. A comprehensive program of education, exercise, and manual therapy will often produce excellent results and get you back to doing what you love. 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 light,makesureyou’re facing 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 regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist at Fit Physical Therapy. You deserve a pain-free life, and your back will thank you.
1-855-673-3600 ◆ www.fit-pt.com
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 www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
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 your head far forward and your feet are on the floor. 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 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. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition 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 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 us today to schedule an appointment.
No Bake Chocolate Peanut Butter Energy Balls HEALTHY RECIPE
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN
Have You Met Your Insurance Deductible?
Patient Success Spotlight
An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible 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 likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely 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 2019. Contact us today to schedule your appointment.
“I have made excellent progress and I am able to resume my favorite activities...” “What a pleasure to be able to write my success story! I was in pain and discouraged about being able to enjoy my activities. I’ve had other health problems however they were a shorter duration and I was able to manage my limitations. Sciatica was very different! My PT developed an excellent program for me including at home work. He demonstrated the exercises to ensure that I would have good results. I saw great results. The staff is marvelous and caring. I send a huge thank you to all. As you know, I have made excellent progress and I am able to resume my favorite activities with more energy and much less discomfort.” - J.R. ( Mesquite)
Discover How To Live Pain Free!
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At Fit Physical Therapy, receiving help for your back pain is quick and easy...
FREE PAIN CONSULTATION
1. CALL AND SCHEDULE YOUR APPOINTMENT WITH ONE OF OUR LICENSED PHYSICAL THERAPISTS. 2. MEET WITH YOUR PHYSICAL THERAPIST TO HELP DISCOVER THE CAUSE OF YOUR BACK PAIN. 3. GET YOUR CUSTOM RECOVERY PROGRAM TO HELP YOU LIVE PAIN FREE.
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1-855-673-3600 ◆ www.fit-pt.com
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