FoundationTherapy_Keep Moving: Don't Let Back Pain Stop You

N E W S L E T T E R

KEEP ON MOVING

DON’T LET BACK PAIN STOP YOU

INSIDE: • Back Pain Prevention • Have You Met Your 2019 Insurance Deductible? • Free Back Pain & Sciatica Workshop: Jan 28th • Healthy Recipe

foundation-therapy.com

N E W S L E T T E R

KEEP ON MOVING DON’T LET BACK PAIN STOP YOU

DIRECT ACCESS You no longer need a referral for Physical Therapy! Come see us and take hold of a changed life, today!

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 thingscausebackpain.TheAmericanPhysicalTherapyAssociation covers each of these, but the following are leading causes:

• Poor 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. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. 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. You need to knowwhy your back pain started before you can successfully treat it and prevent it from returning. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Have back pain that just won’t go away? We want to help! Call us today at (940) 683-5575 or visit us at foundation-therapy.com.

• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility

Are you letting your pain hold you back? Call to schedule your appointment today!

BACK PAIN PREVENTION

HAVE YOU MET YOUR 2019 INSURANCE DEDUCTIBLE?

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 first facing the object and standing as close as possible. Then squat while keeping your spine straight. Lift with your legmuscles,as thiswill reduce the pressure placed on your spine. Use Good Posture. When you’re standing, imagineastring isattached to the topofyourhead—liftingyouup.This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use StrengthTraining. Your body has hundreds of muscles. These muscles protectandcontrolyourspine.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 professional. You deserve a pain-free life, and your back will thank you. Take charge of your back pain today! Call us at (940) 683-5575 or visit www.foundation-therapy.com. We can help get your life back. 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

An insurance deductible is the amount of money that you must pay beforeyour insurancecompanypays foryourmedicalservices. Ifyour deductible is met, your PhysicalTherapy 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 completly 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 PhysicalTherapy! Are you feeling aches and pains? Want to improve your health and activity level? Call (940) 683-5575 to schedule an appointment. We’ll guide you to affordable treatments and place you one step closer to pain relief.

FREE BACK PAIN & SCIATICA WORKSHOP

Exercise Essentials Try this simple exercise to increase core strength.

Tuesday, January 28th | 6:30-7:30pm 1116 Halsell Street, Bridgeport, TX 76426 • Do you suffer with back pain or leg pain when you stand or walk? • Do you have pain when you sit for long periods or drive? • Do you experience pain, numbness or tingling into your butt, groin, or down your leg? • Does your back ever “go out” if you move the wrong way? • And are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of those questions, the Back Pain & Sciatica Workshop may be a LIFE CHANGING event for you… And remember it is FREE! Seating is limited. Register today on our website at www.foundation-therapy.com

Increases Strength

www.simpleset.net

Supported Bridge Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, and while doing so, place a block or rolled up towel under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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HEALTHY RECIPE Slow Cooker Coconut Ginger Chicken

Patient Success Spotlight

• 2 Tbsp butter • 2.5 lbs boneless, skinless chicken thighs cut into four • 2 cans coconut milk not shaken • 2 Tbsp cornstarch • 1 can baby corn cobs • 1 cup peas or frozen vegetables Spice Blend • 1/2 tsp ground pepper • 1 tsp ground cumin • 1 tsp ground coriander • 1 1/2 tsp ground tumeric • 1 tsp salt • 2 tsp curry powder (optional)

INGREDIENTS • 4 cloves garlic peeled • 2 inch cube ginger about 30 grams, roughly chopped • 1 small sweet onion peeled, quartered • 1 Tbsp olive oil

My mobility is better, my endurance is improved, and my back pain has greatly decreased." "My experience at Foundation Therapy has helped in many ways. My mobility is better, my endurance is improved, and my back pain has greatly decreased. When I started, I could barely walk on the treadmill; now I am much better. I cannot say enough good things about the staff. They are knowledgeable, encouraging, and compassionate. I always recommend Foundation Therapy to my friends." – O. M.

Combine spices together and set aside. In a food processor, pulse garlic, ginger and onion until it forms a paste. In a skillet, heat olive oil and melt butter. Add pureed aromatics and stir well. Cook for a few minutes, then add spice blend. Cookfor2-3minutes,stirringconstantly.Movearomatics toonesideof theskillet andaddchickenpieces.Cookchickenslightlyonallsidesand thoroughlycoat it with the spices. Transfer the skillet ingredients into a slow cooker. Remove the cream from the top of the coconut milk using a soup spoon and set aside. Pour theremainingcoconutmilkover thechickenuntil itbarelycovers it.Drain thecorn cobs and chop in half. Add to the slow-cooker. Cook on low for 4 hours. Whisk cornstarchwithcoconutcream (previouslysetaside)untilsmoothandadd to the chicken, stirring well. Add frozen peas or other vegetables of your choice. Cook for another 1/2 hour or until the chicken is cooked and the vegetables are hot. https://simplebites.net/coconut-ginger-chicken-vegetables-slow-cooker/

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