ReQuest: Build A Strong Core To Relieve Back Pain

Health & Wellness Newsletter by ReQuest Physical Therapy

GETTING TO KNOW THE TEAM MEGAN FOSTER, LMT, CSCS NEWSLETTER Health & Wellness Newsletter Live Life Pain-free in the country. Before she completed school, she was already taking continuing education courses in scar tissue management, manual ligament therapy, and

learning how to help they body self-correct and heal. Manual Ligament Therapy. Her favorite technique to use is Manual Ligament Therapy (MLT). Along with sports massage and traditional deep tissue, MLT can be very effective in helping the body self-regulate. It’s a technique that uses specific ligaments in the body to affect change in the desiredmuscle tissue. This technique helps reduce overall tension in the tissue because the receptors in the

TransformativeMoments: After moving from Australia at the age of five, Megan and her family settled in Gainesville, FL. Sadly, she no longer has an Australian accent, but she’s still fun to talk to. Megan became interested in massage at a young age. When she was seven or eight years old, her family and some close friends took a trip around the coast of Australia. Each night they camped in a campground, ate camp food, and swapped stories. During this time, she gave each person a quick shoulder massage. At the time, she didn’t know that this was one of the small steps that led her to become aMassage Therapist. Later, in middle school, she went on a medical mission trip to the Dominican

ligaments talk to themuscle, tendons, and fascia, telling them to relax. Why ligaments? MLT uses ligaments because they aremore sensitive than skin and do a lot of communicating with the Central Nervous System. They play a role in managing and controlling our movement. They also do not require very much pressure, so this technique can be used on almost any person, even if their pain is new and intense. Thismeans that it’s a great option for people who have limited mobility or difficulty taking deep pressure. Depending on the circumstance, relief usually lasts a few days to a week, with cumulative relief after multiple sessions. Her Favorite Case. Megan’s mom received Manual Ligament Therapy from Ricky Ray, who also does massage at ReQuest Physical Therapy. She had chronic back pain which made it impossible to stand up, twist, or sleep comfortably. She noticed a difference after one session. It took time to heal, but now she is able to function at a much higher level. MLT helped her get her life back. To schedule with Megan Foster or Ricky Ray, call us at (352) 373-2116.

Republic, where she worked with a Physical Therapist for a week. She witnessed people getting off the table filled with joy at how much better they felt. This was a transformative moment in Megan’s life. From that day on, she knew she wanted to be in the healthcare field. Athletic Influence. Megan continued on the healthcare dream, going to school in Asheville, NC for Health and Wellness Promotion. While there, she played D1 college soccer, interned in Physical Therapy clinics, and gained experience in the strength and conditioning field. After graduating, she spent a short time overseas playing soccer for the top league in Denmark. When she returned, she continued to grow her knowledge in the fitness industry by taking multiple internships and obtaining a strength and conditioning coach certification. Soon, she wished to further her education so that she could do bodywork and help people on their healing journeys. Massage Education. Megan is a graduate of the Florida school of Massage, one of the top massage schools

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Health & Wellness Newsletter

NEWSLETTER

RELIEVE PREGNANCY-RELATED BACK PAIN BY STRENGTHENING YOUR CORE MUSCLES

INSIDE: • Strengthen Your Core & Relieve Back Pain With Physical Therapy • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • Treatment of the Injured Worker

Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:

It is no secret that pregnancy takes quite a toll on the body. It severely stretches the abdominal wall, causing core muscles to weaken and resulting in back pain. Fortunately, our physical therapists at ReQuest Physical Therapy can help relieve your back pain, both during your pregnancy and after you have given birth. We can help you achieve a complete recovery, even if it has been years since your last pregnancy. Even if you still exercise regularly, if you do not target your core muscles specifically, an imbalance in muscle strength will occur. When your core is strong, it means your spine is better protected against injury when you twist, lift, or strain your body while doing an activity – such as picking up your little one! If you have been suffering fromback pain either during or after a pregnancy, don’t hesitate to contact ReQuest Physical Therapy today. We’ll help you relieve your undesirable back pain so you can get back to comfortably doing what matters most – preparing and caring for your bundle of joy. Why am I experiencing back pain with pregnancy? If your pregnancy is causing you back pain, you are not alone. In fact, many women report back pain both before and after giving birth. Most expecting mothers report their back pain occurring at the “sacroiliac joint,” which is the area where your pelvis meets your spine. There are many reasons why you may experience prenatal or post-partum back pain, including: • Increased weight. Women typically gain 25-35 pounds during pregnancy. This puts extra stress on the spine, since it is responsible for supporting your weight. The growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding

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your back and pelvis, which can also attribute to your back pain. • Separation of muscles. As your uterus continues to expand throughout your pregnancy, stress is put on your “rectal abdominis” muscles. These muscles run parallel to one another, from the rib cage to the pubic bone. With continued expansion of the uterus, it is possible for these muscles to separate along the center seam, in a condition known as “diastasis recti.” This may cause or further aggravate your back pain. • Changes in posture. When you’re pregnant, your center of gravity changes. To compensate for this, most women will adjust their posture and the way they move, sometimes without even realizing they are doing so. Postural changes may cause a strain in the back, leading to discomfort. • Changes in hormones. During pregnancy, your body releases a hormone known as “relaxin.” This increases joint laxity and – much like its name infers – allows the ligaments and joints in the pelvic area to relax. This is your body’s natural way of preparing for vaginal birth; however, the relaxin hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue.

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STRENGTHEN YOUR CORE &RELIEVE BACK PAINWITH PHYSICAL THERAPY

At ReQuest Physical Therapy, we offer both pre- and post-natal treatments for pregnancy-related pain relief. At your initial appointment, you will be greeted by one of our experienced and dedicated physical therapists who will perform a physical evaluation in order to assess the nature of your symptoms. Your medical history and any health risks will also be discussed and taken into account prior to creating a treatment plan. After your evaluation, your physical therapist will put together an individualized treatment plan for you, aimed at providing relief for your back pain and allowing for a smooth pregnancy and/or recovery from childbirth. Treatment plans typically involve gentle therapeutic exercises, stretches, and manual therapy. These are all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage or ice and heat therapies, in order to provide additional relief and optimum function as deemed necessary. For specific conditions, such as cases regarding diastasis recti, condition- specific treatments will be designed to correct the symptoms. Diastasis recti can interfere with the strengthening of the abdomen muscles, resulting in exceptionally weak core muscles and increased back pain. Our highly- trained physical therapists use the latest evidence-based clinical knowledge in the field to identify and treat this condition, based on its severity and the personal needs of the patient. Try this on your own: In addition to our physical therapy services, there are exercises you can do on your own to try and strengthen your core muscles and relieve your back pain. One common exercise that engages all the layers of your abdominal wall, pelvic muscles, and spinal muscles is as follows:

1. Begin by lying on your back, with your hands placed on your lower abdomen. The muscles beneath your hands are known as your “transverse abdominis muscles.” 2. Try to activate your transverse abdominis muscles by drawing the muscles together towards your belly button. 3. Hold this position for 10 seconds. Remember to keep breathing as you do so, taking slow, relaxing breaths. 4. Repeat 10 times. Contact us today: You don’t need to live with back pain during or after your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along your pregnancy and/or childbirth recovery. At ReQuest Physical Therapy, we want to make sure you are as comfortable as possible as you welcome the new addition to your family!

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TANGY ROASTED ACORN SQUASH TASTE HOW DELICIOUS WEIGHT LOSS CAN BE

• 1/4 C pecans/walnuts, chopped • 2-3 tbsp. no sugar added balsamic vinegar • Fresh ground peppercorns, to taste • Dash of sea salt • Other optional ingredients: apple, carrots, cauliflower, radish, or turnip root

INGREDIENTS • 1 acorn/butternut squash, seeds removed, peeled & cut into 1-inch cubes • 2 shallots or leeks, chopped • 2 tbsp. fresh rosemary, minced • 1 C fresh/frozen cranberries, halved

DIRECTIONS Preheat oven 450oF. Line baking pan with parchment paper. If you don’t have any, lightly spra baking pan with thin film of non-stick cooking spray. Spread evenly the first 5 ingredients in a single layer on baking pan. Top with remaining ingredient Bake until squash is tender, about 25 minutes. Pieces may have a brown, caramelized looking edg Enjoy as a warm side. This is one of the many complementary recipes shared in our healthy lifestyle program, Physician Choice for Weight Loss.

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Patient Success Spotlight

Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

I love how they leave messages for a reminder appointment! “I see Ellen about twice a month and she works on any area of my body with Massage Therapy. It’s very easy to schedule and I love how they leave messages for a reminder appointment. Ellen provides great service!” - Suki W.

WE MAKE IT EASY TO LEAVE A REVIEW! INSTRUCTIONS:

FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top of the page.

Limited to the first 25 callers. Expires 01-28-20

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TREATMENT OF THE INJURED WORKER GETTING YOU BACK ON THE JOB!

According to the Bureau of Labor Statistics, work-related injuries account for over 1.1 million missed days of work. Unplanned days off can be monetarily detrimental, especially if you have a lengthy recovery period ahead of you and physically cannot return. Work-related injuries are scary to think about, but you can find relief quickly through physical therapy. A physical therapist will work with your place of employment to ensure that worker’s compensation will cover your services. At ReQuest Physical Therapy, all you’ll have to think about is recovering and regaining strength so you can comfortably return to your job. We offer specialized rehab for work injuries that will enhance healing and reduce your risk of future injury. For more information, call our office to schedule a consultation today! Do I have a work injury? A work injury can be defined as anything that causes you pain or illness in your work environment. While this can sometimes be an obvious injury, such as a harsh fall off a ladder or an automobile accident while in a company vehicle, work injuries can also be more subtle. Sometimes, people may develop injuries without even realizing they are due to their occupation. Repetitive stress injuries are common in office-related environments, typically due to improper posture throughout the workday. If you slouch at your computer for prolonged periods of time or tilt your head down to look at a keyboard or important files, you may experience back, neck, or shoulder pain. With time, your spine may even become affected - our spines all have a natural “S” curve but with continued poor posture in the workplace, it can turn into more of a “C” curve. Tendinitis and carpal tunnel syndrome are also common work-related injuries due to repetitive stress on certain body parts. Tendinitis occurs when the tendons become inflamed by overuse. Carpal tunnel syndrome occurs when the median nerve in the wrist becomes pinched, typically affecting assembly-line workers and desk-job workers. Laborious workers, or those requiring day-to-day heavy lifting, can also be affected by these conditions, as their physically strenuous days put constant strains on the body. Those with physically demanding jobs may also experience chronic pain that can be relieved through physical therapy treatments. How will physical therapy benefit me? The benefits of physical therapy are vast, and it has been proven that those who participate in physical therapy treatments tend to heal much quicker than those who do not. Rehab for work injuries is the best option when seeking fast recovery and optimal results. At ReQuest Physical Therapy, we will create a personalized treatment plan for you, based on the specific needs of your condition. We will also provide “work conditioning” to train your body to perform in the correct

ways while you’re on the job. For example, if continuous poor posture is the culprit for the lower back pain you’re experiencing, we will help you improve your posture through core strengthening exercises and stretches. We will also help you implement helpful techniques into your daily work habits to prevent your risk of further injuries, such as: • Keeping a healthy weight. • Breaking up your repetitive tasks. • Scheduling at least 30 minutes of physical activity into your day. • Practicing correct lifting techniques (with your legs, not your back!) • Maintaining proper posture throughout the day. • Listening to your body - take a break if you are painful and seek the help of your physical therapist if it persists. Our goal is to help our patients regain their peak levels of physical function, while simultaneously reducing their risk of future problems. If you are suffering from a work injury, contact our office to schedule an appointment with one of our highly trained physical therapists. We will help you recover and get back to work as quickly as possible! Sources: https://www.moveforwardpt.com/patientresources/videolibrary/detail/workplace- repetitive-stress-injury https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/avoiding-and- recovering-from-work-related-injuries

Exercise Essentials Try these exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

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SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front, near your chest. Tighten your lower abdominals to keep your trunk still. Point the toes of the top leg and slowly make small circles first clockwise, then counter- clockwise keeping the knee straight ahead or slightly upward. Repeat on opposite side. Start position

Bend forward

Exercises copyright of

Strengthens Core

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Think about moving joint by joint

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LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Start position

manner.

Lean backward

Stretches Back

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think about moving joint by joint

MASSAGE SESSION GIFT CERTIFICATES MASSAGE PRICING:

r support.

• 25 minute sessions are $35 • 55 minute sessions are $70

Lie on side. Use pillows for support.

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Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131

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