Back To Action: 5 Keys To Healthy Spine

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“ Adults Over The Age Of 31: It’s Easy To Stay Active & Healthy! ” 5 KEYS TO A HEALTHY SPINE

1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. (continued inside)

Inside: • 5 Keys To A Healthy Spine

• Finding the Source To Pain Caused By The Spine

• Patient Success Spotlights

• Practice News

• Relieve Pain In 60 Seconds

Health & Fitness The Newsletter About Your Health And Caring For Your Body

5 KEYS TO A HEALTHY SPINE | FINDING THE SOURCE TO PAIN CAUSED BY THE SPINE | PRACTICE NEWS “The Key To Good Health Is To Keep Your Body Flexible. ” 5 KEYS TO A HEALTHY SPINE

3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas,

then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back, starting PT within the first 14 days can save you (on average) $2,700. ” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Call us to speak with one of our experts.

PATIENT SUCCESS SPOTLIGHTS Helped me a lot with my recovery! “Back to Action Physical Therapy is an awesome place to recover. I say this with confidence because I was in a car accident and my neck and left shoulder were killing me. I could not do many of my duties after the accident so the doctor recommended physical therapy and sent me to Back to Action. The therapist gave me exercises which helped me a lot with my recovery and getting ‘back to action.’ Every time I had therapy I felt better. The staff at Back to Action are very friendly and I enjoyed the time with them. God bless Back to Action and the staff! Keep up the good work!” - Josefina L.

I recovered with no more pain! “Before I came to therapy I could not walk because of my back pain. I could not bend down and could not dress out for P.E. nor for any sports. During my stay at Back To Action my treatment was excellent and I recovered with no more pain. I would recommend my friends and family to Back To Action for any physical therapy needs. I am satisfied with my treatment as I had fun and made new friends too.” - Kayla L.

Look inside to learn more about our programs and say good-bye to inactivity and return to a pain-free, active lifestyle! www.back-to-action.com

“ Finding The Source To Pain Caused By The Spine.”

Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patients who underwent a common fusion procedure for the spine, were more likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and physical therapy plays a key role in making that happen. WHY DOES YOUR NECK OR BACK HURT? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine. The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreck havoc on our spines.

usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures. Back To Action Physical Therapy Can Help You Maintain A Healthy Spine, Naturally! *AnandVeeravagu,TylerCole,BowenJiang,JohnK.RatliffTheSpineJournal,Vol.14, Issue 7, p1125–1131 Published online: October 14 2013

Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination

The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can

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ATTENTION Pain Sufferers

Relieve Pain In 60 Seconds Try this movement if you are experiencing pain.

Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips.Start feelingbetter today in the privacy of your home. Go to www.spinebook.net/ backtoaction for your free download.This is theeasiestway to get this information toourpatients. Download and share with friends and family today!

Improves Flexibility Of Back

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to- side. Perform this 10-15 times in each direction.

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DOWNLOAD INSTANTLY AT: www.spinebook.net/backtoaction

PRACTICE NEWS: Keeping Our Patients Up To Date!

Brownsville. Back To Action participated in 2 health awareness and cause worthy events in June 2017. First was the 3rd Annual Summer Longest Causeway Run & Fitness Walk supporting Port Isabel Chamber Of Commerce’scause tohelpbringvisitors to the areaandboosttheeconomiccommunityatthe same timepromotingawareness forahealthy lifestyle. The second one we had completed was the “A Mile In My Shoes” 5K Buddy Run at the Brownsville Sports Park supporting the cause of creating an inclusive environment forourspecialneedsbuddiesbutalso to raise funds to acquire some of these adaptive push chairs so that any local running event can be made accessible to them. EaglePass. Wewould like tocongratulateour PT Tech, Rosanna Moreno, on her 12th year of service here at Back to Action! Her hard work, excellent patient care and commitment to this company is truly appreciated and does not go unnoticed! She is truly awesome at her job! Thank you for being a great part of our BTA family! BTA staff wrapped up the clinic on Friday, June 9th and headed over to Glass Elementary to help Southwest Texas Junior College‘s Phi Theta Kappa (PTK) Eagle Pass Honor Society with their service project of the library remodel. We helped prime all the bookcases and shelving so that they can get a fresh coat of paint. We also donated a table fortheirnewlyfurnished library.Specialthanks to PTK’s advisors Dennie Johnson and Valerie Ruiz for extending the invitation and all the studentsandvolunteersfortheirhardwork!We are excited to see the end results. Stay tuned! It’s not too late to donate. Call or stop by the clinic to find out how. Harlingen. On June 22, 2017 Back To Action had a team building experience at Trapped RGV in McAllen. Our task was to find a cure foravirusoutbreakwhichhadquarantinedthe research and development team. In order to preventaglobalpandemicandsave theworld,

we had to decipher puzzles and find clues left behind to escape before the virus spread and the lab melted down. We thoroughly enjoyed this exercise and we realized how important teamwork is. We came very close but we did not quite complete our mission. On June 27, 2017 we volunteered at Sunny Glen Children’s Home.SunnyGlenChildren’sHomehascared for infants,childrenandteens inneedofa loving home. Today, the children receive the same great care with counseling, tutorial education assistance, advocacy and opportunities to knowtheLordthroughreligious instructionand church involvement. Inaddition, teenmothers are provided a place to live with access to medicalcare,childbirthandparentingclasses, counselingandassistance inplanningout the next step in their lives. Elva, our technician, celebrated her birthday thismonth.Shealsocelebratedher threeyear anniversarywithourcompanyonJune8,2017. She does a very good job for us and we really appreciate her efforts both in the gym and at the front desk. Del Rio. Back to Action sponsored Que Pedo? BBQ team in the first annual Father’s Day BBQ Competition. Carlo Reyes and the Que Pedo? team placed in all categories! A portion of the proceedswenttowardstheBoysandGirlsClub here in Del Rio. The company also provided sponsorship money to a Babe Ruth baseball teammemberwho isa little leagueWorldSeries hopeful! Best of luck! Back to Action is very active intheMAA (MilitaryAffairsAssociation) andoftenvolunteertime foreventsatLaughlin Air Force Base. This month Kristi and Carlo helped out with FAIPALOOZA, an enormous event in which hundreds of pilots from all over the country attended. They helped bake dessertsforadinnerand inflatetubesforariver floaton theRioGrande.Wealsosaidgoodbye to PT tech Luke as he moved to pursue his education. We wish him the best on his future endeavors! PT tech Annali celebrated her two year anniversary in June. Thank you for your hard work and dedication to Back to Action!

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