ProActive: Is Back Pain Slowing You Down?

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N E W S L E T T E R

STEVE HAVEMAN, PT GETTING TO KNOW THE PROACTIVE PHYSICAL THERAPY & SPORTS REHAB TEAM!

Steve is a Physical Therapist and Athletic Trainer as well as co-owner at ProActive Physical Therapy & Sports Rehab. Steve is a graduate of Iowa State University with a degree in Athletic Training and St. Ambrose University with a master’s in Physical Therapy. He continues working with local athletes including time spent at Sioux Center Community School and Western Christian High School. Steve enjoys the opportunity to serve those who have suffered an injury or setback and

help them return to their potential and more enjoyable life. Steve also has a background with Titleist Performance Institute, NASM as well as certification in Dry Needling and Personalized Blood Flow Restriction Training (PBFR). Steve has been a lifelong resident of Northwest Iowa. He currently lives in Hull, IA with his wife, Kim. He has two daughters, Kiana and Jorji who are both in college.

INSIDE : • Overcome Back Pain

• Exercise Of The Month • Patient Success Spotlight

• How To Take Care Of Your Back

www.proactivephysicaltherapy.net

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY N E W S L E T T E R

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! Physical therapy is the best starting point on your journey to wellness. A physical therapist at ProActive Physical Therapy & Sports Rehab can assess your back and determine if you are appropriate to start a physical therapy program or if you need further medical evaluation and imaging. Most patients are 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

appropriate to begin physical therapy. Our physical therapist will perform a mechanical assessment to identify 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, make sure you’re facing the object. Squat, keeping your spine straight. 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 StrengthTraining 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. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a physical therapist at ProActive Physical Therapy & Sports Rehab.

www.proactivephysicaltherapy.net

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. 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

Patient Success Spotlight

Grocery Shopping Tips

3 Simple Shopping Rules 1. Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the center aisles where junk foods lurk. 2. Choose “real” foods, such as 100% fruit juice or 100% whole-grain items with as little processing and as few additives as possible. If you want more salt or sugar, add it yourself. 3. Plan ahead for success. Before you set out for the market, plan your meals for the week, and create a list to shop from. It takes a few minutes, but saves time in running back to the store for missing ingredients.

“...their goal was to get me to become pain- free and be able to sustain that on my own.” “I have learned back pain can change your life. I went through severe back pain for a couple of months and really limited my mobility. I went to several different doctors in the area and the only way I was able to get relief was through ProActive. Not only did I get relief that allowed me to gain my mobility back and start to enjoy life again, I was able to gain valuable knowledge on how to strengthen my body to help keep me from having back issues again. The thing I appreciate most about ProActive is that I wasn’t forced to keep coming back and their goal was to get me to become pain-free and be able to sustain that on my own. Many places I find want you to keep coming back no matter how you feel. That is not the case with ProActive and I greatly appreciate their dedication and work ethic to improve the quality of life for many people!” - Jordan M.

Discover How To Live Pain Free!

About ProActive!

At ProActive Physical Therapy & Sports Rehab, you will receive hands- on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

ProActive Physical Therapy & Sports Rehab seeks to provide the highest quality of care for our patients. We are dedicated to serving each patient in their rehabilitation and wellness needs with a comprehensive approach that supports each patients individual needs. We are committed to providing patients with the knowledge necessary for them to be actively involved in their care and recovery.

1. CALL AND TALK TO YOUR THERAPIST

2. DISCOVER WHY YOUR PAIN HAS COME BACK

WE OFFER 2 CONVENIENT LOCATIONS CALL TO SCHEDULE TODAY!

3. GET YOUR CUSTOM RECOVERY PROGRAM

110 16th St SW Sioux Center, IA 51250 Phone: 712.722.1902 Fax: 712.722.1905 Sioux Center

301 10th Street Suite C Sheldon, IA 51201 Phone: 712.324.0110 Fax: 712.324.0031 Sheldon

www.proactivephysicaltherapy.net

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