VanderlindePT_Is Back Pain Slowing You Down


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INSIDE: • Back Pain Prevention • Five Health Benefits of Spring Cleaning! • Staff Spotlight • Patient Review • Healthy Recipe

HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body


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! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

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 U.S. 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. 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 are leading causes: • 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

Have back pain that won’t go away? We want to help you! Call us at 561-482-6900

Call Vanderlinde Physical Therapy to talk with your physical therapist today!

3. If further assessment is

1. Feel free to call us and ask to speak to your therapist.

2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.

warranted, your therapist might recommend you come in for an appointment.

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 themstrong. Train your coremuscles. 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 professional. You deserve a pain-free life, and your back will thank you.


Staff Spotlight

Patient Review

Thank you for providing the best physical therapy program I have ever experienced. Your expert staff guided me towards a complete and speedy recovery. They did their work with an appropriate balance of “tough love”, compassion

Ralph van der Linde RPT

Ralph, proprietor of Vanderlinde Physical Therapy, graduated fromtheAcademyof Physical Therapy in Amsterdam, Netherlands in 1996 and holds special training in advanced manual therapy techniques.

Ralphhasspecific interest inevaluationandtreatmentof jointdysfunction, strength training for the athlete, trigger point and myofascial therapy. He has specialized training in Cyriax friction techniques of tendons, ligamentsandmuscles. Ralphhas receivedtrainingat theHughstonclinic inColumbus,Georgiaandmanual therapy trainingat theUniversityof St. Augustine, Florida. Ralph isadedicatedclinician that continuouslygrows andadvanceshis treatment skills so that everypatient that receives care at Vanderlinde physical therapy will know the difference in quality care.

and cheerfulness that made my experience with all of them not only completely successful towards my recovery from my hip surgery, but equally fun and enjoyable. I actually looked forward to coming to my sessions. The friendship your staff shows towards each other makes your establishment a very warm + happy place to be. I have already and will continue to recommend your team to anyone I know who needs PT. I will miss being with all of you. Thank you again for the excellent physical therapy you have provided for me. - M.P.

Five Health Benefits of Spring Cleaning!

Immunity Boost

mopping, and scrubbing floors) can decrease your risk of heart disease by 24 percent. Declutter and Do a Good Deed by Donating. An essential part of a successful spring cleaning is getting rid of old items that are no longer used or worn. Apply the rule of thumb that if you haven’t

Allergy Symptom Reduction. A thorough cleaning can greatly reduce the amount of dust in your home, which is helpful considering about 20 million Americans are allergic to dust mites according to the Asthma and Allergy Foundation of America. A 2014 study by the American College of Allergy, Asthma, and Immunity found that cleaning and decluttering

made use of something in a year, it’s time for it to go. Fill bags and boxes of things, then donate

Flu Season & COVID-19 Got You Worried? Give Yourself an Immunity Boost! These three tips can help you stay healthy and strengthen your immune system: 1. Aim for 8-9 hours of sleep each night. 2. Make a habit of 20-30 minutes of physical activity a day. 3. Maintain a nutritious diet heavy on fruits and vegetables. The essential vitamins are key to making sure your immune system is as healthy as possible. Did You Know? We Also Specialize In: • Spinal Stenosis • Rotator Cuff Syndrome • Joint Replacement Rehab • Osteoarthritis • Parkinsons • Balance Problems • Sports Injuries • Manual Therapy • Graston Technique • Trigger Point Technique • Friction Massage Technique

your home can help you avoid allergy symptoms and make you feel more healthy.

them to a local charity so they can still be beneficial to someone else. Giving to others is an act that is associated with greater self- esteem, lower stress levels, and overall happiness.

Cleanliness Produces Happiness. Maybe you don’t enjoy the process of cleaning, but the end result will leave you smiling. A 2010 study at the University of California, Los Angeles found that having a clean home can improve your mood and

Get a Better Night’s Sleep. Do you have trouble sleeping at night? The National Sleep Foundation found in a recent poll that people who make their beds are 19 percent more likely to sleep well on a regular basis. Clean sheets with a fresh scent impacted 75 percent of those individuals polled. See what a difference spring cleaning can make by cleaning the clutter from your room and sleeping on some fresh sheets. Sources:

reduce your risk of depression. Studies also show that doing housework for 20 minutes can reduce stress and anxiety by up to 20 percent. Better Heart Health. If you’re looking for an easy way to support your heart health, just 30 minutes per day of light exercise (including low-intensity physical activities like household chores, vacuuming,

Healthy Recipe Dairy Free Ranch Salad Dressing & Dip


• 1 cup raw, unsalted cashew pieces • ¼ cup plain, unsweetened, almond milk

• 1 clove garlic, minced • 3 Tablespoons chives, chopped • 3 Tablespoons parsley, chopped

• 3 teaspoons raw apple cider vinegar • Sea salt to taste


Place the cashews in water and soak overnight in the fridge. Drain and rinse the nuts, the place them in a blender or food processor with the almondmilk (or leave out if you want a thicker dip), garlic, and vinegar. Blend 1-2 minutes adding water as needed to get the consistency you want. Add the rest of the ingredients and blend on low another minute. Recipe from:

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