AdvantagePT: Avoid Back Pain With These Tips

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WORKING ON YOUR GARDEN? AVOID BACK PAINWITH THESE TIPS We Can Help!

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NEWSLETTER

Help Your Garden Flourish Without Sacrificing Your Back

INSIDE: How Can I Prevent Back Pain Or Sciatica While Gardening?

Gardening offers the opportunity to plant flowers and clean out the flower beds and vegetable garden. However, you have to take the necessary steps to protect your back from injury during gardening. Gardening is a great way to get outside and take advantage of the fresh air, but it can also put a strain on your back. Millions of Americans suffer from debilitating back pain each year that affects their quality of life. It can present itself in a number of ways – whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or partaking in your favorite hobbies, physical therapy can help relieve your back pain. Our clinic can also diagnose whether the pain you’re feeling is a result of general back pain or sciatica. Back pain typically develops as the result of an

injury ormuscle strain, which iswhy it is so commonwith the repetitive bending, digging, and reaching that gardening entails. Sciatica is a specific type of back pain that is extremely common. It develops from issues surrounding the nerves and can be felt in the lower back, legs, or buttocks. Sciatica occurswhen the sciatic nerve becomes “pinched” or otherwise damaged in some way, thus resulting in a “shooting,” “stinging,” or “burning” sensation. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at Advantage Physical Therapy are licensed and trained in helping alleviate your discomfort. They can also provide you with helpful tips for avoiding back pain and sciatica while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities.

Spicy Lemon Garlic Baked Tilapia Recipe

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22717 SE 29th Street Ste D100 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575

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LUMBAR SEGMENTAL EXTENSION

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Stand with good posture. Find a neutral spine. Bend backward in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Repeat 5 times.

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Exercises copyright of Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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How Can I Prevent Back Pain Or Sciatica While Gardening?

DEEP TISSUE LASER THERAPY We Are Proud To Offer

Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is important to take the necessary steps to protect your back from injury while gardening. Below are 3 tips for pain-free gardening: 1. Warm-up first. Much like any other form of physical activity, it is important to warm up before gardening. This is especially important if you enjoy tending to your garden in the morning, as your lower back is the most vulnerable to injury first thing in the morning. It is important for morning gardeners tomake sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. Adding in some back stretches can also help decrease your risk of pain or injury. 2. Dress for the garden. Gardening requires dressing for the occasion. Make sure you have protective gloves and supportive shoes. Make sure your shoes cover the entire foot and have a skid-resistant sole. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body: • The tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size. The grip should feel soft and should easily fit into your hand. • Choose a tool that is efficient at the task it is meant to perform – one that utilizes leverage and is sharp enough to cut. Protect your back before, during, and after gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift, rather than your back. • Alternate tasks such as digging, lifting, and walking. This relieves strain on your spine. How can physical therapy help my back pain or sciatica? Fortunately, back pain and sciatica are both effectively treated through physical therapy. Our licensed physical therapists will focus on pain relief, whichmay include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nervesmoving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do. A physical therapist can help you move better with less pain, which can make your hobbies and physical activitiesmuch easier. A physical therapist can help speed up your recovery by giving you the tools to be successful – we don’t just treat your symptoms; we want to empower you to be able to prevent your pain from returning and to live your daily life without fearing discomfort from your back pain or sciatica. If you are experiencing back pain or sciatica and you are looking for relief, contact Advantage Physical Therapy today – we’ll get you on the road to recovery so you can get back to tending your garden in no time!

Laser therapy uses a process called photobiomodulation. Unlike medications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience lasting relief after only a couple of treatments. With LightForce lasers, treatments are quick, usually 5-12 minutes depending on the size, depth, and acuteness of the condition being treated.

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7525 166th Ave NE Ste D225 Redmond, WA 98052 Phone (425) 883-9630 Fax (425) 250-0575 22717 SE 29th Street Suite D100 Sammamish, WA 98075 Phone (425) 883-9631 Fax (425) 250-0575

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Spicy Lemon Garlic Baked Tilapia Recipe

WE MAKE IT EASY TO LEAVE A REVIEW!

INGREDIENTS • 4-6 Tilapia Fillets • 1 tbsp Lemon Juice • 3 tbsp Butter • 1 tsp Garlic Minced • 1/2 tsp Red Chilli Powder

• Salt to taste • 1/2 tsp Black pepper Freshly Cracked • 1 lemon Cut into thin slices • 2 tbsp Fresh Parsley Chopped

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 INSTRUCTIONS:

DIRECTIONS Wash the tilapia fillets and pat them dry. Arrange the fillets in a baking tray. Mix lemon juice, butter, garlic, red chili powder, salt and black pepper in a bowl. Pour this mixture over the tilapia. Arrange lemon slices in between the fillets. Pre-heat the oven to 180 degrees C (350 Degrees F). Bake the fish for 15-20 minutes. Garnish with fresh parsley. Serve hot.

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Our Specialties

• Running & Gait Analysis • Custom Orthotic Fitting (At Redmond) • Certified Astym Specialties in Sammamish

• The Mulligan Technique • Advanced Manual Therapy Technology • Kineseotaping

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