Fritz: Living Life Without Back Pain

Health & Wellness Newsletter by Fritz Physical Therapy & Sports Medicine

Health & Wellness The Newsletter About Your Health And Caring For Your Body

Reel In The Best Treatment! LIVING LIFEWITHOUT BACKPAIN

If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain —

not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain. While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.

If you want to return to a pain-free, active lifestyle, contact us today to schedule an appointment at Fritz: 412-278-1221 or KineticEdge: 724-900-5130.

www.fritztphysicaltherapy.com | www.kineticedgept.net

UNDERSTANDING THEWHY &HOWOF BACK PAIN

You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises make it possible to reduce your risk of injury. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. Simply going from sedentary activity to being active and healthy isn’t an option — at least not

so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.

CLINIC HAPPENINGS

A Furry Addition To The Family! The girls were super excited to add Cola to the family!

PATIENT SUCCESS SPOTLIGHT

Got me back to my sport faster than I ever thought! “I was recommended to Kinetic edge by my doctor. They got me back to my sport faster than I ever thought they would. They were amazing and got me ready for college gymnastics.” – Rachel H. Congratulations Rachel on an incredible recovery. Your hard work and dedication has really paid off. Good luck to you as you begin your journey at WVU!

www.fritztphysicaltherapy.com | www.kineticedgept.net

DISCOVER HOW TO LIVE PAIN-FREE

At Fritz and Kinetic Edge Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Fritz and Kinetic Edge Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Caitie Zavora’s: Caramelized Sweet Potato Apple Hash Browns

INGREDIENTS • 1 very large sweet potato/2 cups diced • 1 large pink lady/granny smith apple diced (peeling optional) • 2 Tbsp + 2 tsp coconut oil – separated (any olive oil works) • 1/2 tsp fine grain sea salt • 1/4-1/2 tsp ground cinnamon • 1 tsp sugar

INSTRUCTIONS Heat a large, seasoned cast iron pan (or any heavy skillet that won’t stick) over medium heat and add 2 Tbsp of the coconut oil. Once the pan is heated, add the diced sweet potatoes and sprinkle evenly with the sea salt and stir/toss to coat the potatoes cooking fat and salt. Cover the pan for about 2 minutes. Stir, lower the heat a bit. Recover and cook for another 2-4 minutes until the potatoes are soft and light brown. Add the diced apples plus the 2 tsp of coconut oil and stir to combine. If adding the sugar, do this now. Cook over medium heat, stirring occasionally, for another 5 minutes or until the apples and potatoes are brown. Adjust the heat of your stove top as necessary to avoid burning. Once apples and potatoes are, toasty, remove from heat and stir in the cinnamon. Let cool a bit and then serve warm. Enjoy! Servings: 2 -4 servings. Restaurant Review: Brick N’ Mortar Kitchen & Catering 1709 E Railroad St., Heidelberg, PA 15106 By: Caitie Zavora, PTA I have heard several good things about this place and thought I would give it a try! I ordered takeout for my husband and I on a weeknight. The woman who answered the phone was very pleasant and informative, helping me with my selection. The inside of the restaurant was very small, with only a few tables and high tops and a small TV. I ordered the Sunshine Salad with Sweet Onion Vinaigrette and the Guido Sandwich. The salad dressing was probably the best part of the salad! I wished there had been a fruit component or a meat on it but the salad was good as it was. The sandwich? Delicious! A unique combination of Italian flavors that worked well together. The cinnamon and sugar “Torts” were a wonderful addition to the meal. I originally had trouble narrowing down what I wanted as there were a variety of options - sandwiches, pizzas, burgers, hot dogs (WHAT!), salads, entrees. I will be back!

If you would like any of our recipes, email Caitie at czavora@fritzphysicaltherapy.com.

Exercise Essentials Try these simple exercises to relieve shoulder pain...

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.

Stretches Back Muscles

Exercisescopyrightof

www.simpleset.net

ALT. ARM & LEG LIFTS Start on hands and knees, hips and shoulders at 90°. Lift one arm straight out in front. At the same time, lift opposite leg straight back. Repeat 8 times on both sides. Hold for 3 seconds.

Stretches Lower Back

The above exercises are designed to be performed under the instruction of a licensed physical therapist.

$15 OFF INTRO PERSONAL TRAINING PACKAGE

To THANK YOU for choosing our physical therapy practice, we are offering $15 off our $110 Introduction Personal Training Package! Limited to the first 25 patients to call. SCHEDULE YOUR FREE CONSULT BY CALLING 412-278-1221 TODAY! EXPIRES 09-28-18

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