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.
FIRST EDITION N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
YOU CAN OVERCOME BACK PAIN RECOVERY IS A STEP AWAY
ALSO INSIDE: • Back Pain Prevention • Exercise Essentials • Service Spotlight: Hand Therapy
• Staff Spotlight • Fun & Games
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N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
FIRST EDITION
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YOU CAN OVERCOME BACK PAIN RECOVERY IS A STEP AWAY
R E S T O R E
• Poor 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. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. 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 physical therapist can help. Call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com to find out more about how we can help you take charge of your back pain.
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 and not all causes require surgery but can be safely and quickly treated in physical therapy. The American Physical Therapy Association covers each of these, but the following are leading causes:
• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility
BACK PAIN PREVENTION S I M P L E S O L U T I O N S F O R A PA I N - F R E E L I F E
A littlepreventiongoesa longway. Ifyouwant 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 first facing the object and standing as close as possible.Thensquatwhilekeepingyourspine straight. Lift with your leg muscles, as this willreduce thepressureplacedonyourspine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you
deserve a pain-free life, and your back will thank you.
up. This will keep your hips, spine, shoulders andneckaligned. Ifyou’resitting,don’tslouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By liftingweights,runningandswimming,youcan 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.Getregularcheck-ups,andmakesure 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
Sources: www.apta.org•www.acatoday.org/Patients/ Health-Wellness-Information/Back-Pain-Facts-and- Statistics • www.ninds.nih.gov/Disorders/Patient- Caregiver-Education/Fact-Sheets/Low-Back-Pain- Fact-Sheet To find out more about how we can help you achieve freedom from your back pain, call us today at our nearest location (San Anselmo: 415-457-4454, Novato: 415-898-1311) or visit our website at www.sstmarin.com.
M A I N T A I N
EXERC I SE ESSENT I ALS USE THIS TECHNIQUE FOR CORE STRENGTH
Supported Bridge Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the fingertips. Inhale and lift the hips, and while doing so, place a block or rolled up towel under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. For a more challenging exercise, repeat the same steps without using the block for support. When lifting your hips, squeeze your buttocks together to create the motion and raise your hips. Do not lift from your back causing the back to arch. Raise up only until the hips, spine and thighs are level. Try not to arch too high. Hold for about 5 seconds while continuing to breathe and then slowly set yourself back down.
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Alwaysconsultyourphysical therapistorphysicianbeforestartingexercisesyouareunsure of doing.
ARE YOU EXPERIENCING PAIN? GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311
HAND THERAPY SERVICE SPOTLIGHT
KRISTINA SVENSON- BROWN ,PT, CHT STAFF SPOTLIGHT
Kristinahas lived inMarinCounty for over 40 years. She received a Bachelor of Arts in Marine Biology, from San Francisco StateUniversity in1978,andthen shifted her interest to physical therapy, receiving her Bachelor ofArtsandCertificateofPhysical Therapy from University of CaliforniaSanFrancisco in1984.
At Sport and Spine Therapy of Marin (SSTM), we offer a complete hand therapy treatmentprogram focusedon functionalrecovery. Treatmentprogramsare tailored to theneedsofeachpatientand arebasedon individualgoalsranging from improving functionuse of your hands, to pain reduction, to management of stiff joints. We offer a comprehensive evaluation of upper extremity range of motion, strength, swelling, pain, wounds, scars, sensation, and function. In addition to working with a certified hand therapist, SSTM provides support staff, exercise equipment, and access to facilitieswithsplintingmaterials,modalities,and functionalaids. Our Specialty Treatments:
Afterworking inacutecare for4years,Kristinabeganspecializing in hands at Davies Medical Center. She worked with micro surgeons in traumatic hand injuries for 8 years and received her Certification in Hand Therapy in 1992, specializing in upper extremity injuries. Kristina works with repetitive strain injuries, traumatic hand injuries, fractures and neurologic patients, incorporating hands- on techniques and splinting. She has enjoyed numerous aspects of Physical Therapy, including: inpatient acute care, teaching back classes, ergonomic evaluation and out patient physical therapy. As much as Kristina enjoys her work, you’ll find her in her personal time enjoying hiking, exercising and playing with her cat and dogs. To request a Hand Therapy appointment with Kristina, call our San Anselmo location at 415-457-4454 and our Novato location at 415-898-1311.
• Wound Care • Functional Training • Splinting/Casting/Bracing • Kinesiotaping • Edema Management
• Therapeutic Exercise and Work Conditioning • Manual Therapy
• ROM and Stretching • Scar Management
E N H A N C E
Print sudoku http://1sudoku.com WHO DO YOU KNOW THAT NEEDS OUR HELP? Do you have friends or family who can’t: • Sit for long periods • Walk long distances • Live an active & healthy lifestyle Have your friend call us today for a 3 8 1 3 7 5 4 • Move without pain • Bend &move freely • Balance comfortably & securely 7 9 2 5 9 2 4 4 3
LIVE LONGER, BETTER, & HEALTHIER
Fun & Games SUDOKU The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
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7 2 4 3 FREE 15-MINUTE CONSULTATION with a Physical Therapist! We can help them get their life back. 1 6 n°310547 - LevelHard
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n° 318548 - LevelHard
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