Fit 4 Life: How Hips Can Cause Back Pain

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

ACCOMPLISHRELIEFNATURALLY! Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. (continued inside) How Hips Can Cause Back Pain

INSIDE: • How Hips Can Cause Back Pain • Healthy Recipe • Patient Spotlights • Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training


As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility How tight hip ligaments can cause low back pain. Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the natural movement of the hip joints. Whenever you walk, instead of your hips moving naturally, the ligaments yank and pull on the pelvis, which is attached to your spine. This causes inflammation, strain and pain to the back muscles. Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly.

When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem. Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.

NEED GUIDANCE & DISCIPLINEWHEN WORKING OUT? TRYOURPERSONALTRAINING FORONLY$149FORYOURFIRSTSIXSESSIONS! * New Clients Only, Restrictions Apply journey to a more fit and active lifestyle by working out one-on- one with one of our personal trainers! Refer a friend or family member to Fit 4 Life

today and qualify for a chance to receive a $25 Publix gift card! SCHEDULE YOUR APPOINTMENT BY CALLING TODAY! 813-907-7879

That’s right! In addition to our physical therapy services, Fit 4 Life offers personal training! For a limited time, for only $149, you can begin your

If you are experiencing back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

HOW HEALTHY ARE YOUR HIPS? Try these simple tests to see if your hips are causing your back pain You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are: Hip Mobility Test • Lie on your back with your legs straight out.

• Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back

or hip discomfort on that side. Hip Squatting Test • Keep your knees parallel facing forward.

• Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side. Physical therapy is a natural way to improve hip pain. Call us today for more information on our programs and discover how you can live life pain free!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient


17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

Patient Spotlights

Hear What Our Patients Had To Say! “I have noticed a lot of improvement!” “Since starting at Fit 4 Life, I have noticed a lot of improvement with less pain when moving around. I can wash dishes without having to sit down every ten minutes or even at all! I am getting more things done around the house with less pain!” – Sharon C. “PT at Fit 4 Life has turned my life around!” “Thanks to Fit 4 Life, I have gone from terrible neck and shoulder pain to no pain what so ever! I am now able to perform my everyday routines, including playing golf and yard work, as well as, sleeping through the night without pain and stiffness! No other medical treatments, including pain pills and steroid shots, have worked for me like this! PT at Fit 4 Life has turned my life around!”” – Larry W.


Eric Christiansen Head Personal Trainer & Physical Therapy Technician


Hey everyone, my name is Eric, and I am a Personal Trainer and Physical Therapy Technician here at Fit 4 Life. I am a recent graduate from Florida State with a BS in Exercise Physiology. I am hoping to one day become a Physical Therapist and will be applying for schools later this year. Health and the fitness have always been a passion of mine and I am excited to be helping people recover and reach their goals. I look forward to working with you! CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879

Healthy Recipe


INGREDIENTS: • 1 teaspoon lemon zest • ¼ cup fresh lemon juice

• 1 clove of garlic, minced • Kosher salt and black pepper to taste • 1 ¼ pounds chicken breasts, about 6 cutlets • 1 lemon cut in half • Mixed greens for serving

• 2 tablespoons extra virgin olive oil • 1 ½ tablespoons dijon mustard • 1 tablespoon finely chopped fresh rosemary

DIRECTIONS: If using chicken breasts, slice them in half lengthwise to make 6 cutlets then place them in a freezer bag. Whisk together the lemon zest, juice, olive oil, dijon, rosemary, garlic, salt and pepper. Pour the marinade all over the chicken, press the air out of the bag, seal it and massage the marinade into the chicken. Place the chicken in the fridge to marinate for approximately 30 minutes or 1 hour at the most. Remove the chicken from the fridge and preheat the grill to medium-high. Brush the grates of the grill with oil using a paper towel, then place the chicken on the grill and cook until golden with grill marks, approximately 3 minutes per side depending on how thick your cutlets are. While the chicken is cooking place the lemon on the grill cut side down and grill for approximately 3-4 minutes. Remove the chicken and lemon from the grill and serve over the mixed greens. Squeeze some of the juice from the grilled lemon over the chicken before serving.

**Recipe/Photo Credit:

Exercise Essentials

Try these exercises to get you moving... HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 seconds. Return to the start position with control. Alternate legs.

Exercises copyright of

Stretches Hip Muscles

Stand with good posture WALL SQUAT Strengthen your qu dricep muscles by standing with back against wall. Perform a squatting motion, sliding down the wall. Hold for 10 seconds. Rise up, straightening at the hip. Repeat 6 times.

Lift knee high


Strengthens Hips

Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move witho t pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!

, both


Lunge to side - You should feel a stretch on the inside of your leg

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

Back against wall , feet one stride length from wall

Squat until legs bend 45 degrees

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