For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists.
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227 N. El Camino Real STE 100 Encinitas, CA 92024
Living Life Without Back Pain
A life free of back pain is within your grasp.
C O N T A C T U S P: 760.452.2640 F: 760.452.2643 g3.life
For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that restingmay not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead tomore long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can arise. Sprains and
strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health, such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how fre- quently you walk in different types of shoes (particularly shoes that lack support, or those with high heels.) • Prolonged engagement in sedentary behavior, including sit- ting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury. They can also improve your ability to overcome back pain by strengthening the vertebrae and supporting blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become im- peded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps.
H O U R S MON-FRI: 7:00 AM – 7:00 PM
For more information about overcoming back pain, contact us.
Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!
Patient Success Story
G3 Physical Therapy is Hiring! We’re looking for qualified front desk associates! If you or someone you know is interested, please contact us by clicking on “Join our Team” at www.G3.life and submitting the form online.
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About 9 months ago, my doctor had recommended me to G3 for physical therapy. Initially, Claudia, with a pleasant voice, contacted me to come in for a visit. I was not really interested and declined cordially to the offer. Claudia was persistent and called me periodically over many months to come in for a trial treatment. Her personality and voice were so soothing. Finally I decided to give it a try but had no expectations.
The Whole Body Core Class Is Back At G3 Physical Therapy! SERIES OF 6 CLASSES Time: 7:30 am - 8:30 am
Letter From The Owner
Saturday Mornings from November 2 - December 7
Now that we’re firmly into fall, heading into the Holiday season, and finishing up 2019, it’s a good time to reflect back on 2019 and all that transpired, both the good and the bad. While our G3 family has certainly experienced some “bad” (cherished family members have passed,
After my first visit, and having experienced Tom as my physical therapist, I was extremely pleased, as he was very knowledgeable and professional. Also Brie was another outstanding and caring therapist. Sam, Luke, and Jasmine, who are assistants, have worked so well with me that I wanted to commend them. Everyone is wonderful at G3. I have had a wonderful experience, and I wanted to share my thoughts with you, Mr. VanGilder.
Cost: 6 Class Series for $150 Drop-in for $35 per class
$59 for your own Pelvicore Ball
Register today by visiting sandra-van-gilder.mykajabi.com/events
Kindest regards
Bobbi M.
painful injuries endured, a heart attack or two), as I reflect, the overwhelming recollection is of all the good that has occurred this past year. In fact, even the “bad” has had profound silver linings; revealing blessings of friendships gained and strengthened, challenges met and conquered and, once again, the realization that the quality of our lives is largely determined by the quality of our relationships. Ultimately, the feeling that shines through the brightest is that of thankfulness for the blessing of having the opportunity to establish, build, strengthen and maintain relationships with our G3 family. As I hope you all know, our G3 family includes our employees and their extended families and, equally as important, our patients and their extended families. I’m sure Sandra and I don’t express enough our deepest gratitude for the relationships we have with our G3 family. So, as we enter this season of Thanksgiving and reflection, we want to express our sincere, heart-felt gratitude to our entire G3 family. I’ll close this letter by teasing you all a little– we’ve got some exciting news to share with you next month! I won’t give it away, but it involves our plans to expand! More info to come next month!
Stretch Your Brain!
November is Movember!
Melissa Mahon, Operations Manager
Men’s health is in crisis. Men are dying on average 6 years earlier than women, and for largely preventable reasons. Prostate cancer rates will double over the next 15 years. Testicular cancer rates have already doubled in the last 50. And across the world, one man dies by suicide every minute of every day, with males accounting for 60% of all suicides. Movember is uniquely placed to address this crisis on a global scale. The Movember Foundation funds groundbreaking projects all over the world, engaging men where they are to understand what works best and accelerate change.
Meet The Staff Originally from Wisconsin, Melissa has lived in San Diego since before the age of 2. She was raised in Del Mar and received her Bachelor’s Degree of Science in Kinesiology with an Emphasis in Fitness, Nutrition and Health, from San Diego State University. Shortly after graduation, Melissa purchased the dance studio that she grew up dancing in, located in Solana Beach. Here, Melissa cultivated her passion for dance, movement, and teaching, while also developing the skills needed to run her own business. After 12 years, she made the hard decision to part ways with the dance studio business. But, as with life, when one door closes, another one opens, and two years ago, Melissa joined the G3 family as the Operations Manager. In her spare time, Melissa enjoys spending time with her 11 year old son, Nate, her husband, Brian, and their German Shepherd, Apollo.
Join us and the movement, by
Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. How long did the first Thanksgiving last? 2. Which Indian tribe was part of the first Thanksgiving meal? 3. Which southern US state was the first to recognize a Thanksgiving Day? 4. What is a “snood?” 5. Which utensil was not used by the pilgrims to eat their Thanksgiving meal: a knife, a spoon, or a fork? 6. Why is Thanksgiving celebrated on the fourth Thursday of November? 7. What was the first department store to hold a Thanksgiving Day parade? Answers to last month’s trivia: 1) A saint or holy person, 2) 2020, 3) Canada, 4) 1930s, 5) Turnips, 6) To be ground up and made into medicine, 7) A dream. Congratulations to last month’s trivia game winner, Ms. Lynnda D.!
1) GROWING A MO. Patchy, lopsided, itchy or epic – whatever Mo you grow this Movember, your face will raise funds and awareness for men’s health. 2) MOVE FORMOVEMBER: Commit to running or walking 60km over the month, at your own pace. That’s 60 miles for the 60 men we lose to suicide each hour, every hour across the world.
Mike Van Gilder
3) OR MAKE A DONATION AT G3 & SPORT A FAKE MO!
Exercise Essentials
Healthy Recipe Zucchini Linguine
Whole Body Core Class is back at G3!
Ingredients
This one-of-a-kind class at G3 Physical Therapy uses a patented Pelvicore ball designed to strengthen your pelvic floor without a Kegel. This experience blends the elements of Yoga, Pilates, and functional movements to improve core strength and flexibility, for a complete core training, whole body mobility and strengthening. Get your weekend off to a good start by releasing stress with movement and strength that’s also designed to heal your muscles and joints.
• 1 lb organic tomatoes, finely chopped • 1 tbsp chopped organic basil • 1 tbsp chopped organic parsley • 2 organic garlic cloves, minced • 2 tsp kosher salt • 1 small organic red chile, seeded & minced
• 1/3 cup organic extra-virgin olive oil • 12 oz organic linguine • 3 organic baby zucchini, thinly sliced • 1/4 cup organic freshly grated Parmesan cheese, plus more for serving
Time: 7:30 am - 8:30 am
Cost: 6 Class Series for $150 Drop-in for $35 per class $59 for your own Pelvicore Ball
Hip Flexor, Hamstring Combo Stretch
Saturday Mornings (from Nov. 2 - Dec. 7)
• Hold on to door frame with front foot on 6-8 inch box/step • Drive pelvis forward bending front knee • Hold for 1 second
• Drive pelvis backward straightening front knee pointing toes up to the ceiling • Hold for 1 second, then return to starting point • Repeat 10 times on each side
Instructions In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.
Register for this event by visiting sandra-van-gilder.mykajabi.com/events
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