Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long.
The Newsletter About Caring for Your Health Physical Therapy & Wellness
Walking Away From Your Nagging Back Pain
A L S O I N S I D E : What’s Happening At G3? • Exercise Essentials Letter From The Owner • Healthy Recipe • Stretch Your Brain!
Walking Away From Your Nagging Back Pain
Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place. The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking your Way Pain Free Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks become complicated. Getting out of bed in the morning, getting to and fromwork, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s
more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected. Fixing your Stride When you are experiencing regular back pain—especially if you are experiencing back painwhilewalking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you arewearing the right types of shoes . While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. Thismaymean upgrading fromyour minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock.
3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist to improve your walking technique can help you to overcome back pain one step at a time. Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!
What’s Happening At G3?
Patient Success: Sylvia
Patient Success: Greg
“Long ago, in the life before COVID-19, I was having balance problems that couldn’t be diagnosed through doctors, and a friend recommended I try physical therapy at G3. I did and I was “cured” and then I stopped going. Then COVID-19 hit and I dislocated a replacement hip doing online yoga, which was a big mistake. I was in fear mode and afraid to do anything! So...with some reluctance because of COVID-19, I went back to G3. I can’t begin to express howmuch I appreciate the amazing staff and my Superhero therapist! I completely trust everyone there - every precaution is taken - every guideline is followed. I am moving with confidence again and continuing to build strength. A huge plus is the fact that there is such a feeling of camaraderie at G3 and the feeling of being with friends is a force in itself. Long after COVID-19, I will be a part of G3.” - Sylvia
“I’ve been with G3 for almost 2 years. It has made a huge positive impact not only on my body but part of my life. Back in March when COVID-19 turned into a pandemic and I felt I could no longer go to G3, I had to figure out how I would approach doing my routine. Needless to say it was haphazard and it just was not working for me. In late April, I had had enough and decided to go back to G3 and give it a try. I saw that the staff were taking every precaution for cleaning and disinfecting the clinic for the safety of its clients, patients and staff. It has been a month now and G3 has given me back my body. I feel better and want to tell everyone, it’s time to get back your body and routine at G3 Physical Therapy. G3 for life!” - Greg
Exercise Essentials
Healthy Recipe Cucumber, Tomato & Avocado Salad
INSTRUCTIONS
1.
3a.
4a.
• 2 tbsp organic extra- virgin olive oil • 1 tbsp organic sherry vinegar • 1 tsp organic orange zest • ½ tsp salt • ½ tsp organic honey
• ½ tsp organic ancho chile powder • 1 large organic cucumber, chopped • 1 cup organic cherry tomatoes, halved • 1 ripe organic avocado, chopped
2.
3b.
4b.
3-Way Posterior Chain Stretch 1) Position yourself at the doorway with one leg slightly toe’d inward, bring the other up to the chair straight, toe pointing up to the sky. 2) Begin by slightly bending the leg on the chair, then straighten the leg, driving the hips back and small lean forward of the chest. 3a/3b) Assume same position as 1), drive hips side to side, making sure to keep good posture. 4a/b) Assume same position as 1), keeping the hips and shoulders forward and good posture, rotate the leg inward/outward.
INSTRUCTIONS Whisk oil, vinegar, orange zest, salt, honey and chile powder in a large bowl. Add cucumber; toss gently. Cover and let marinate for 15 minutes. Fold in tomatoes. Gently fold in avocado. Serve immediately.
Stretch Your Brain!
G3 IS OPEN AND READY TO SERVE YOU! Thank You For Your Continued Support!
Get those answers in! The first to respond correctly wins a $5 Starbucks Gift Card! Email your answers to info@g3.life ! 1. The world’s first what opened in Coney Island, New York, on June 13th, 1884? 2. Which historical novel begins in 1815 and culminates with the 1832 June Rebellion in Paris? 3. What cartoon character made his film debut on June 9, 1934? 4. Who was the first horse to claim the United States Triple Crown of Thoroughbred Racing on June 11, 1919? 5. What holiday was first celebrated on June 19, 1910? 6. What soap opera moved from radio to television on June 30, 1952? 7. Many countries around the world celebrate the 1st of June as what? 8. What is the zodiac sign for May 22nd to June 21th? Answers to last month’s trivia: 1) Paris, 2) King Tut’s Tomb, 3) Ireland, 4) 1925, 5) 7 Up, 6) Wall Street, 7) France, 8) Chicago & Illinois
WHAT WE ARE DOING IN OUR CLINICS: We have always practiced good cleaning and disinfecting protocols, and we have increased the frequency and depth of those efforts. • We are limiting the number of patients we see per hour to maintain appropriate social distancing. This may result in having to wait longer to book an appointment with us right now. • We are taking our own temperatures every day. • We are disinfecting our hands and equipment between each patient. • We are wearing masks and gloves in the clinic and regularly washing our hands. Please watch a quick video, located at https://youtu.be/EJ-4V0G8P7M on how we are keeping clients, patients and staff SAFE and HEALTHY.
G3 Physical Therapy & Wellness Center is OPEN. As we enter Stage 2 of California’s Resilience Roadmap plan, G3 will continue to follow up-to-date federal, state, and local guidelines to prevent the spread of disease and protect our clients, patients, and staff. We want to assure you that we are taking every precaution to provide you a safe and clean environment. Your health and care is important to us. We are prepared and taking the appropriate measures as outlined by the Centers for Disease Control and Prevention, www.cdc.gov for the protection and safety of our clients, patients and staff. When visiting our clinic, we’ll perform the following screening, taking your temperature and asking all patients to wash or sanitize their hands after entering the building. We also have disposable gloves available for you if you would like and request that you please wear a mask/face covering your mouth and nose.
LETTER FROM MIKE We’re Open & Treating Patients!
As the Covid-related quarantine wears on, we’re finding an interesting and too predictable trend... more and more patients are coming back into the clinic for treatment, many victims of the quarantine. Case in point is Sandra’s uncle John, the kids’ de facto grandfather. He called us a couple weeks ago with a major flare-up of his chronic sciatica. He had been successfullymanaging it with occasional home PT visits fromus, but mostly with a daily gym routine and a very active lifestyle. Well, since the quarantine started and his gym closed down, he found himself, like many of us, sitting and eating a lot more, while doing virtually no exercise at all. Well, that change in lifestyle caught up to him,
resulting in his significant and painful sciatica. Fortunately, he responded well to a few home PT visits from us, and he’s back to being pain-free, going on regular walks, and, as a bonus, has lost 11 pounds in 3 weeks. Back to our G3 family--we’re finding more and more patients rejoining due to a flare up of their chronic musculoskeletal issues caused by the consequences of the quarantine. If this is you, call us, we can work with you either in the clinic or via Telehealth.
In best health, Mike Van Gilder Clinic Owner, PT, DPT
Page 1 Page 2 Page 3 Page 4Made with FlippingBook - Online Brochure Maker