Staff Spotlight Mallory Willis | PT, DPT
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 Strength Training Your body has hundreds of muscles. Thesemuscles 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 professional. You deserve a pain-free life, and your back will thank you.
Education: University of Pittsburgh Doctor of Physical Therapy Specialties: Pelvic Floor and Spine Hobbies & Interests: “I grew up with horses and still love to ride. I am a Colorado native and love any outdoor things like hiking, camping, or biking!” “I am passionate about pelvic floor therapy because of the significant impact we can make on our patient’s quality of life. Many of us have dealt with issues such as incontinence, pain with intercourse, or chronic constipation, and believed it to be normal. These topics can be hard to talk about for men and women alike, but we are trained to help people with this and empower them to take back control of their bodies. I love helping patients with these issues and providing them with the tools and necessary to see quality outcomes.”
Feta &Herb Crusted Salmon
Ingredients Directions • 1 salmon fillet - Thaw if • f 1 r / o 2 ze c n up feta cheese • 1/4 cup roughly chopped fresh parsley
• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper
“This is a highly motivated group of professionals that really work with their patients for optimal success. It’s a place you can count on to help you heal and enjoy the process in a great atmosphere that recognizes your time is valuable too. Even in my complex situation, they root for my success and respect my limits while helping surpass any obstacles. Thanks!” Success Spotlight
Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy cleanup. Combine parsley, chives, feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!
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