Silver Creek Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP
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. (continued inside)
INSIDE : • A Life Free Of Back Pain Is Within Your Grasp • Factors Influencing Your Back Health
• Exercise Of The Month • Patient Success Spotlight
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800-558-7161
www.scfpt.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
A LIFE FREE OF BACK PAIN IS WITHIN YOUR GRASP
INSIDE : • Factors Influencing Your Back Health • Healthy Recipe
• Exercise Of The Month • Patient Success Spotlight
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 develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. If you suffer from back pain, you still have options. Call TODAY to schedule with Silver Creek Physical Therapy!
(continued from outside)
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 resting may 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 to more 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.
800-558-7161
www.scfpt.com
FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. Stretches Lower Back EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
Factors Influencing Your Back Health
• 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 frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels.
• Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed.
HEALTHY RECIPE Vegan Sweet Potato Quesadillas
Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. 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.
• 1/2 tsp chili (optional) • 1/2 tsp cumin (optional) • 2 handful of baby spinach • 1 cup black beans • 2-3 tbsp fresh parsley, chopped • Salt & pepper to taste • 6 gluten-free tortillas • 1 cup vegan cheese, grated
• 5 tbsp olive oil • 1 sweet potato, grated • 1 tsp smoked paprika
Filling: Heat 1-2 tbsp of olive oil in a large skillet over medium heat. Add grated sweet potato and roast for 30 seconds, then add spices and stir to combine. Once the pan is sizzling, add a little water, then cover the pan and reduce to low heat. Cook for 6 minutes, stirring occasionally. Add baby spinach, and cook for 2 minutes until sweet potato is tender and cooked through. Stir in beans, corn, parsley and cook for 1 minute longer until cooked through. Season with salt and pepper to taste. Quesadillas: Heat another non-stick pan with medium heat and brushwithsomeoil.Spread3 tbspof thefillingevenlyoverhalfof1 tortilla, leaving a 1/2 inch border. Cover filling with grated cheese and fold over the empty side of the tortilla, pressing down carefully by using a spatula, so that it sticks. Cook for 2-3 minutes, flip and cook from the other side until golden and crispy. Repeat with remaining filling and as many tortillas as needed (about 4-6, depending on the exact size). Transfer quesadillas to a cutting board, slice, and then serve.
If you are suffering with back pain, call us today to learn more about how we can relieve your pain, returning you to a more active, pain-free life!
CALL US TODAY IF YOU ARE EXPERIENCING PAIN 800-558-7161
Patient Success Spotlight
October Is National Physical Therapy Month!
Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy. Here are a few bits of information to help kick off your focus this month: • Physical therapy is most beneficial when used before an issue becomes chronic. Physical therapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal. • Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible. Call us today!
“The therapists are very knowledgeable and work hard to get you back to normal.” “I’ve been coming to SCFPT for about one month now and have been quickly recovering from my injury. The therapists are very knowledgeable and work hard to get you back to normal. I highly recommend this clinic.” - M.T.
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WHO DO YOU KNOW THAT NEEDS OUR HELP? � Move without pain � Bend and move freely � Balance confidently & securely � Sit for long periods comfortably � Walk for long distances � Live an active and healthy life Have Them Call Us Today! They will thank you and so will we!
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Silver Creek / Evergreen 4205 San Felipe Road #100 San Jose, CA 95135 Phone: (408) 238-1552 Blossom / Almaden Valley 121 Bernal Rd, Suite #30 San Jose, CA 95119 Phone: (408) 227-2141 Newark / Fremont 5600 Mowry School Road #305 Newark, CA 94560 Phone: (510) 651-9258
Gilroy 1395 1st Street #100 Gilroy, CA 95020 Phone: (408) 846-6000 Sunnyvale 500 East Remington Drive Sunnyvale, CA 94087 Phone: (408) 389-3600
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Los Gatos/Campbell 14103 Winchester Blvd. Suite F
Los Gatos, CA 95032 Phone: (408) 868-5577
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