It's Time You Find Relief For Your Back Pain!

Health &Wellness

Walk Away Back Pain | Relieve Back Pain In Minutes | Patient Spotlights | Free Analysis | Staff Spotlights

“It’s Time You Find Relief For Your Back Pain! ” Did You Know You Can Walk Away Back Pain?

Did you know that the way you walk, could be causing your back pain? Most people have something in their style of walking that can cause long term wear and tear. For example, a foot turned-out, a weak abdomen or poor posture contributes to stress on their body. Centra Rehabilitation Therapy and Balance Centers’ experts are trained to treat walking disorders and teach corrective walking techniques. By changing the way you walk, it is possible to eliminate and prevent back pain. On a daily basis, you walk more than any other physical activity. How you walk defines most everything about you, including your physical abilities. We can help you discover that something about the way you walk, may be the reason you have pain and help you change it. You walk over a million steps in a year Your walk involves many body parts, all interacting together to produce your walking style. It’s as natural as breathing, and if any of your six (two ankles, two knees, two hips) weight bearing joints are not in good alignment,

you’re at risk for structural pain. One minor walking error repeated millions of times can do an incredible amount of damage to your back, muscles, nerves and joints. This can eventually cause pain and arthritis. Often, the cause of back pain is poor strength -- specifically, weak abdominal muscles. The pelvis is held in place by numerous muscles, including the abdominals, hamstrings, gluteals and hip flexors. An imbalance or weakness in these muscles can lead to pelvic misalignment, causing the pelvis to tilt forward or backward. Forward tilt of the pelvis leads to a sway back. In addition to abdominal weakness, a lack of strength in the gluteals and hamstrings leads to forward pelvic tilt. While the abdominals stabilize the pelvis by pulling upward on the front, the gluteals and hamstrings offer stability by pulling down on the rear of the pelvis. Exercises must be done to strengthen both the abdominals and gluteals. Walking gives the gluteals a good workout. The abdominal muscles can be conditioned through physical therapy and easy weight training exercises.

Walking Abnormalities: Solutions For Those Who Want Natural Relief Studies of people with chronic low back pain show that they have walking abnormalities. When these are corrected by physical therapy and sometimes shoe inserts (orthotics), back pain is reduced significantly. Research has also shown that chronic back pain responds very well to walking, exercise and physical therapy. For those seeking natural relief, nothing could be more natural or self-empowering as learning how to correct your walking and stride to relieve your back pain.

“Am I Walking As Well As I Should?” Here’s What May Be Interrupting Your Walking Routine

Problems with walking increase as we age and are a leading cause of falls and disability in older adults. At least 20% of adults over 65 have problems with walking. This further increases to 50% in adults 85 years old and older. Most of these problems with walking are associated with underlying diseases. 9 Things That Stifle Your Stride Problems with walking are not a direct consequence of getting older. Rather, they are the effects of other conditions that become more common and severe with age. Common risk factors for severe problems with walking include advanced age (older than 85) and multiple chronic disease conditions such as heart disease, arthritis, dementia, stroke, hip fracture or cancer. Common conditions that contribute to walking problems include some of the following:

1. Back pain 2. Joint pain and arthritis 3. Diseases of the muscles or bones 4. Poor fitness 5. Problems after orthopedic surgery or stroke 6. Low blood pressure and heart disease 7. Parkinson’s disease 8. Vision or balance problems 9. Fear of falling

Healthy Recipe

PREPARATION: Preheat an oven to 400 degrees. Toss the yams with 2 tablespoons of olive oil in a bowl. Season to taste with salt and pepper, and arrange evenly onto a baking sheet. Bake in the preheated oven until the yams are tender, 20 to 25 minutes. Cool to room temperature in the refrigerator. Meanwhile, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Cook and stir the onion and garlic until the onion has caramelized to a golden brown, about 15 minutes. Stir in the kale, cooking until wilted and tender. Transfer the kale mixture to a bowl, and cool to room temperature in the refrigerator. Once all the ingredients have cooled, combine the yams, kale, red wine vinegar, and fresh thyme in a bowl. Season to taste with salt and pepper, and gently stir to combine.

ROASTED YAM & KALE SALAD INGREDIENTS: • 2 jewel yams, cut into 1-inch cubes • 2 tablespoons olive oil • salt and freshly ground black pepper • 1 tablespoon olive oil • 1 onion, sliced • 3 cloves garlic, minced • 1 bunch kale, torn into bite-sized pieces

• 2 tablespoons red wine vinegar • 1 teaspoon chopped fresh thyme

Patient Spotlights

Make you feel welcome! “I did physical therapy and occupational therapy at the VBH location and made a lot of progress. They helped me so much! The staff, PT’s, OT’s, and rehab assistants are AWESOME! This is a great place to get therapy - they are friendly, kind and caring people that make you feel welcome and cared for immediately. I would definitely recommend VBH to friends and family and will go back if I ever need therapy again! I will definitely miss the wonderful people there!” - Tiffany A., Lynchburg, VA Professional in their care! “The Farmville PTs are all very professional in their care, and determined to get you back to as much fitness & function as possible. Having had them for vestibular and balance issues, and now rehab for a knee replacement, I can absolutely recommend them.” - Tom M., Farmville, VA

Staff Spotlights

Trae Travis, PT, DPT Clinic: Jamerson Family YMCA Trae received his Bachelor’s degree in Health Sciences from James Madison University and his Doctorate of Physical Therapy from Lynchburg College. He has particular interest in outpatient orthopaedic physical therapy treating shoulder, hip, knee, and ankle pathology, with a special interest in manual therapy of the spine and sacroiliac joint.

Zachary Wood, PT, DPT Clinic: Farmville

Zach graduated from Lynchburg College with Bachelor of Science degree in exercise physiology and a Doctorate degree in Physical Therapy. He has focused interest and study in orthopedic conditions and treatments with a special interest in returning athletes to play.

Do you want a natural solution to your pain? Gain your freedom from pain medication and avoid costly surgery with physical therapy!


People who go to physical therapy experience: Natural relief for back pain Less difficulty in reaching or bending More social activity More energy More strength Better days at work

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“We Are Ranked In The Top 1-5% Of Physical Therapy Providers Internationally!”

Do you have pain while reaching or bending? If you are not moving like you once were. Please don’t hesitate to come in for a check up and get back on track to feeling great again. Call the clinic nearest you today!

Relieve Back Pain In Minutes Without Pain Medication! Try these movements if you are experiencing back pain.

TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance. Hold for 30 seconds. Alternate legs and repeat 5 times.

SINGLE LEG STANCE Stand on one leg and maintain your balance. Hold for 30 seconds.

Helps Improve Balance

Helps With Balance


Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Think Centra Rehab FIRST

Why You Should Come In For Another Check-Up:

9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle


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Convenient Locations to Serve You Convenient Locations to Serve You

Jamerson Family YMCA 434.237.8160 Jamerson Family YMCA 434.237.8160 Virginia Baptist Hospital 434.200.4668 Virginia Baptist Hospital 434.200.4668 Neuroscience Center 434.200.2900 Neuroscience Center 434.200.2900 Center for Pelvic Health 434.200.6623 Center for Pelvic Health 434.200.6623 Lynchburg Medical Center 434.200.7860 Lynchburg Medical Center 434.200.7860

Bedford 540.587.3246 Bedford 540.587.3246 Danville 434.797.1384 Danville 434.797.1384 Gretna 434.656.4607 Gretna 434.656.4607 Keysville 434.315.5362 Keysville 434.315.5362 Farmville 434.315.5362 Farmville 434.315.5362

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