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.
PHYSICAL THERAPY PERFORMANCE
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The Newsletter About Caring for Your Health
PHYSICAL THERAPY PERFORMANCE
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Start Your Year Off Free From Back Pain! A L S O I N S I D E : BACK PAIN PREVENTION • SUFFERING FROM CABIN FEVER? • OPEN HOUSE & WORKSHOP EVENT EXERCISE ESSENTIALS • PATIENT SUCCESS SPOTLIGHT • STAFF SPOTLIGHT • HEALTHY RECIPE
Start Your Year Off Free From Back Pain!
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:
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 relieved! 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.
• Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination
• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage
Call Total Performance Physical Therapy at 215.997.9898 or visit totalperformancept.com to schedule your appointment
Suffering From Cabin Fever? Try These Exercises to Stay Fit Indoors! Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:
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, walking/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 professional. You deserve a pain-free life, and your back will thank you. Sources http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
• Burpees • Jump rope • High knees
• Climbing stairs • Jumping jacks • Mountain climbers
You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.
Call Total Performance at 215.997.9898 or visit totalperformancept.com to learn more!
PHYSICALTHERAPY PERFORMANCE
Stronger. Faster.Better. OTAL
Upcoming Workshop!
Exercise Essentials
PHYSICALTHERAPY PERFORMANCE
Stronger.Faster.Better. OTAL
Back Pain & Sciatica Saturday, January 19th 10 am at the Hatfield Location 2278 N Penn Rd • Hatfield, PA 19440 (Inside XL Sports World)
Exercisescopyrightof
www.simpleset.net
FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortablycan,andhold.Then,archyourback theoppositedirectionas low as you comfortably can, and hold. Repeat 6 times.
RSVP by calling 215.997.9898 or by emailing Lindsey@totalperformancept.com.
Patient Success Spotlight “I can’t say enough to thank Heather, Elliot, Mike and Chris for getting me to the start and finish of not only the Boston Marathon, but also the Broad Street Run, just 13 days later. Speaking of 13 days, that’s how many days before Boston that I strained my groin. Nine days and six treatments later, I felt good enough to make the trip to Boston, for an unforgettable experience I would not have wanted to miss. Could not have done it without Total Performance Physical Therapy!!” - Tom
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Check Out The Special Services We Offer! • Aquatic Therapy • Laser Therapy • Massage Therapy • Sports Training • Hands-On Physical Therapy & Aquatic Center • Athletic Education
Dr. Heather Moore, Physical Therapist & Owner Physical Therapist Dr. Heather Moore,USOC Sports Medicine Team, PT, DPT is a leader in the field of sports physical therapy. Dr. Moore is a nationally recognized doctor of physical therapy who has spent her career in outpatient orthopedics. Her work has included time on the PGA and LPGA tours. Dr. Moore founded Total Performance Physical Therapy in 2011 because she believed that high quality, individualized, hands-on care was essential and she wanted to bring that to the area.
Dr. Moore most recently has been selected to be a part of the United States Olympic Sports Medicine Team. She has spent time at the Colorado Springs Olympic Training Center working with the best athletes in the country. Dr. Moore also enjoys actively participating in races and promoting a healthy way of living. She has completed many 5K, 10 mile, and half marathon distances and has even completed the Philadelphia and New York City Marathons. She also competes on the triathlon circuit, having completed many sprint, Olympic and a 70.3. Dr. Moore believes that the answer is to never stop running, never stop working out, and find a way to make it happen. Healthy Recipe Spinach-Stuffed Mushrooms
Has Your Pain Come Back?
Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce
• 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste
Feel free to call Total Performance PT at 215.997.9898 to consult your physical therapist. Your physical therapist can discuss with you the source of the problem and recommend exercises and stretches to relieve your pain at home.
Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1-2 minutes. Add the choppedmushroomstemsandsoysauceandcook,stirringoccasionally, for3-5minutes,until themushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms. http://www.organicitsworthit.org/make/spinach-stuffed-mushrooms
If further assessment is needed, schedule an appointment!
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