M D M P H Y S I C A L T H E R A P Y. C OM
Is Back Pain Slowing You Down? Physical Therapy Can Help!
I N S I D E Back Pain Prevention Free Open House & Laser Treatment MDM Health Coach Corner
Is Back Pain Slowing You Down? Physical Therapy Can Help!
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! 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. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.
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 are leading causes: • Pelvic alignment and leg discrepancies • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility
Call MDM Physical Therapy to talk with your physical therapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
Staff Spotlight Justin Rackow | PTA
Back Pain Prevention
Justin Rackow joins our team as a licensed Physical Therapy Assistant. Recently graduating from Pima Institute of Medical Technology, Justin receives rave reviews from his professors. “Justin is absolutely one of the best students we have ever had” was the response to a question during our reference calls. In addition, Justin was invited to be the valedictorian speaker at his graduation ceremony! Born and raised in the east valley here in Arizona, Justin has 3 younger siblings. A previous student at Arizona State University, Justin received dual degrees in Kinesiology and Psychology - not an easy task! Excited to pursue his career in Physical Therapy, Justin believes that we not only have a great opportunity to heal, but also to teach & enable others to take command of their own bodies and recovery. Outside of work, Justin enjoys running, playing tennis, cooking, reading, and relaxing with friends and family. We are thrilled to have Justin join our team and look forward to many of you meeting him!
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.
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
“I was unable to enjoy my passion, golf, before coming to MDM. Sciatica, knee & hip pain ruled my life. With MDM’s marvelous program, I saw immediate and continued progress. Today I am virtually pain free, loving life and playing some of the best golf of my life! Thanks to all the staff, who are all so kind, professional and pleasant. It’s a great facility and I have recommended it to several friends.” - David H. Success Spotlight
Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. 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!
MDM Health Coach Corner Health & Immunity Tips
Child’s Pose While in a crawl position, slowly lower your buttocks towards your feet until a stretch is felt along your back and or buttocks. This is a good stretch if you sit at a computer all day
1. Get enough sleep. Sleep and immunity are closely tied. In fact, inadequate or poor quality sleep is linked to a higher susceptibility to sickness. 2. Eat more whole pla t foods. Whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants that may give us an upper hand against harmful pathogens. 3. Eat more healthy fats. Healthy fats, like those found in olive oil and salmon, may boost the body’s immune response to pathogens by decreasing inflammation. 4. Limit sugar. Emerging researchsuggests that addedsugars and refined carbs may contribute disproportionately to overweight and obesity. Obesity may likewise increase the risk of getting sick. 5. Engage inmoderate exercise. Althoughprolonged intense exercise can suppress the immune system, moderate exercise can give it a boost. Examples of moderate exercise include briskwalking, steady bicycling, jogging, swimming, and light hiking. 6. Stay hydrated. Hydration doesn’t necessarily protect us from germs and viruses, but preventing dehydration is important to your overall health. Dehydration can cause headaches and hinder physical performance, focus, mood, digestion, and heart and kidney function. 7. Manage stress levels. Activities that help manage stress include meditation, exercise, journaling, yoga, and other mindfulness practices. 8. Supplement wisely. Some studies indicate that the following supplements may strengthen the body’s general immune response: Vitamin C, Vitamin D, Zinc, Elderberry, Echinacea, Garlic Let’s challenge ourselves to review this checklist and determine if there are any lifestyle or dietary changes that may help to strengthen our immune system! Give us a call to learn more about our Health Coach services.
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ONLY 25 SPOTS AVAILABLE To our Valued Clients: 2020 has been a challenge! Let us help with these special offers just for you! One free 30 Minute Exam or Laser Therapy Treatment will be available to a limited number of our past patients - or their friends & family. These exams will be with a licensed Physical Therapist and will include: • A review of your history • An examination and diagnosis of any existing pain or difficulty • Recommendationsonhowwecouldtreatyourproblems • Ideas of what you can do at home for relief, maintenance, & prevention Wednesday, August 5 | 8:00AM- 5:00PM (additional timesmay be scheduledby request) Free 30Minute Exam Or Laser TreatmentPage 1 Page 2 Page 3 Page 4
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