Limitless Physical Therapy Specialists Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
OVERCOME BACK PAIN! IS BACK PAIN SLOWING YOU DOWN?
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 North American 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. (continued inside)
INSIDE : • Overcome Back Pain!
• Fitness Client Success Story • LIMITLESS TRAINING CENTER
• Tips To Save Your Back While Shoveling Snow
www.limitlesspts.com
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY
OVERCOME BACK PAIN AND GET MOVING AGAIN! IS BACK PAIN SLOWING YOU DOWN?
INSIDE : • Tips To Save Your Back While Shoveling Snow • LIMITLESS TRAINING CENTER 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. The American Physical Therapy Association covers each of these, but the following can contribute: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad 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 problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be cured! Physical Therapy is the best starting point on your journey to wellness. A physical therapist at Limitless Physical Therapy Specialists can assess your back and determine if you are appropriate to start a physical therapy program or if you need further medical evaluation and imaging. Most patients are appropriate to begin physical therapy. Our physical therapist will perform a response based mechanical assessment to classify your back condition
• Exercise Of The Month • Fitness Client Success Story
and get you started on the correct movements right away. This needs to be customized to the patient. The good news is that with appropriate assessment and a guided exercise program, a majority of patients can rapidly reduce their back pain in a short period of time. These patients can also be taught how to prevent future recurrences of pain. A comprehensive program of education, exercise, and manual therapy will often produce excellent results and get you back to doing what you love. Back Pain Prevention A little prevention goes a long way. If you want 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 facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can 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. Get regular check-ups, and make sure 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 physical therapist at Limitless Physical Therapy Specialists. You deserve a pain-free life, and your back will thank you.
THE SAME GREAT PHYSICAL THERAPY YOU KNOW AND LOVE
www.limitlesspts.com
Tips To Save Your Back While Shoveling Snow
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides. Stretches Lower Back www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: 1. Warm up Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. 2. Push rather than lift Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. 3. Lighten your load Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. 4. Consider multiple trips Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. 5. Keep up with snowfall Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
STAFF SPOTLIGHT It can be super tough to know what kind of exercise is correct when your back hurts. There are so many different ways to move, and, in many cases of back pain, lots of kinds of moving just plain hurt! The great news is that most different types of exercise are awesome for people with back pain! Whether it be walking, movement in a specific direction, general strength training, core exercise, stretching, yoga, the list goes on… There is a ton of research that says that all of these are great for people with back pain, when chosen at the right time and for the right person. So, how do you decide what the right type of exercise is right for you? In general, moving is your best policy with back pain. Strict bed rest has been shown to make back pain worse, not better. Something as simple as a 10 minute walk increases your heart rate, breathing rate, and makes you sweat. This helps the pharmacy inside your body kick out all kinds of natural feel goods. For more specific direction, setting up an appointment with your physical therapist is a great bet. He/she will be able to point you in the right direction and get you moving toward feeling and moving well again! EXERCISE FOR LOW BACK PAIN BY: TOMMY QUINZI, DPT, COMT
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN
LIMITLESS TRAINING CENTER INTRODUCTION: Here at Limitless Physical Therapy Specialists we are committed to reshaping healthcare by emphasizing prevention through a healthy lifestyle, and making exercise the first treatment for musculoskeletal pain. We are continually working to grow a community of like-minded individuals including doctors of physical therapy and personal trainers to offer a variety of safe and effective exercise options. We are confident that we have developed a class option to meet your fitness needs. LIMITLESS - STRENGTH: STRENGTH was designed with the help of physical therapists to be a safe, and effective way to improve strength that helps you live life without getting injured. This class uses a steady progression to show measurable results from week to week. You will use a combination of strength training, mobility work, and skill development of functional movement. LIMITLESS - TRANSFORM: TRANSFORM is all about putting in hard work to see a BIG change in your body.This is a high intensity class that will get your heart rate up and keep you working hard for the whole time.The instructor will utilize interval training, strengthening, mobility, and cardiovascular training to push you through your limits. We are constantly changing up the routine to keep the exercises fresh and your body working hard. LIMITLESS - FUNCTION: FUNCTION is a high intensity, function-based strength and conditioning program. Trainers utilize a combination of Olympic weight-lifting, gymnastics skills, odd object lifting, jumping, running, mobility work, and metabolic interval training. The emphasis of FUNCTION is building real life strength, endurance, power, and coordination. LIMITLESS - ELITE: ELITE is a program designed for the young athlete. Participants will focus on motor control, skill development, flexibility, strength, and power. Depending on the age/development of the individual, we will be working on competence with Olympic weight-lifting.The programing for ELITE is adapted for athletes in season vs. off season. Additionally, we have built in evidence based, sport specific injury prevention drills into the workouts. LIMITLESS - JUNIORS: This is fun, fast paced hour class for kids designed to encourage a healthy, active lifestyle. We incorporate movement literacy, gymnastics skills, running, jumping, and flexibility in a fun, game-like setting. Kids will work hard while making fun with their friends a priority. LIMITLESS - PERSONAL TRAINING: Description: This is very focused one on one training with a highly skilled personal trainer.This gives individuals the most attention possible in a training setting to ensure correct form and to help you reach your specific goals.
Fitness Client Success Story
“I have truly made great progress... and will continue to do so!” “After 2.5 years, I am delighted and truly surprised to report that I feel much stronger, more flexible, more energized and better able to do almost every physical activity. Of course, cycling, hiking, rowing and snowshoeing are easier and more fun - which I expected. What I did not expect was a marked improvement in flexibility and balance that now emanate from a much stronger core and better balanced muscle strength overall. In summary, by taking a risk and embracing a personal training regimen with Charlene, an experienced and sensitive personal trainer, I am driving my life forward in retirement in many positive ways. I encourage others to think “outside of the box” and consider personal training. Under Charlene’s guidance, I have truly made great progress... and will continue to do so!” - Bob Pizzutiello Attention Low Back Pain Sufferers!
• Do you suffer with low back pain when you sit, stand or walk? • Is it difficult for you to bend over and pick something up off of the floor?
Please come to this FREE Low Back Pain Workshop to learn the following: - The single biggest mistake back pain sufferers make which actually stops them from healing - The most common causes of lower back pain and prevent them - A sure-fire way to pick the right treatment for the cause of your pain (and save you a ton of time and money) - How a problem in your lower back can cause pain elsewhere in your body
LIMITLESS - CORPORATE: This is a custom fit program that could potentially include nutrition counseling, group or individual exercise classes, stretching programs, and functional lifting.
(585) 869-5140
If any of the classes above sound like a perfect fit for your lifestyle, give us a call today at (585) 869-5140 OR visit us online at: Class times and details can be found on our website www.limitlesspts.com
Call us today to reserve your spot at our FREE Lower Back Pain Workshop as there are a limited number of seats available! SATURDAY, MARCH 16TH, 2018 @ 6:30 PM
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