SportAndSpineTherapyOfMarin_Living Life without Back Pain

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . MARCH 2020

LIVING LIFE WITHOUT BACK PAIN

IT’S TIME TO SAY GOODBYE TO PAIN, ONCE AND FOR ALL!

ALSO INSIDE: • How to Take Care of Your Back • Service Spotlight: Golf Fitness Program • Exercise Essentials • Staff Spotlight: Daniel Vasquez • Healthy Recipe

WWW.SSTMARIN.COM

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

MARCH 2020

WWW.SSTMARIN.COM

LIVING LIFE WITHOUT BACK PAIN IT’S TIME TO SAY GOODBYE TO PAIN, ONCE AND FOR ALL!

R E S T O R E

For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain inyourback.Standing,sitting, layingdown, driving,walkingorrunning—thepainpersists. In ages past, back pain was difficult to treat. If youexperiencedbackpain,whetherasaresult of a work injury, trip-and-fall accident, or even justasaresultofaging,theanswerwasalmost 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. To start, the world isn’t as forgiving. Headinghomeand takinga longrestuntilyour back is healed may work for some, but not for most. 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 tomore 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 Whilerestandrelaxationcanhelpyouovercome the immediate pain of a back injury, and may evenberecommendedbyyourphysician 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. Understanding the Why and How There are a lot of different reasons that back pain can develop. Even when you break down injuries, whether from overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves.

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 ofshoes,particularlyshoesthat lacksupport or those with high heels. • Prolongedengagement insedentarybehavior, including sitting at a desk for eight hours or more consecutive days of the week, or spendingfreetimeonthecouchorotherwise relaxed. Aerobicactivityandstrengthtrainingexercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improvingbloodflowandnutrientdisbursement throughout the back. 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. We want to help! Call San Anselmo (415- 457-4454) or Novato (415-898-1311) today or visit us at www.sstmarin.com.

HOW TO TAKE CARE OF YOUR BACK 1. Keep a Good Posture.

4. Stay Strong. You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more. 5. Physical Therapy. Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check-up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve.

When standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly. Picking things up is a normal part of our day. Even if you pick up something light,yourbackmuscleshave to lift theweightofyourupper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible. Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRENGTHEN YOUR CORE

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Four Point Arm& Leg Raise While on your hands and knees, slowly raise up an arm out in front of you. At the same time, raise the opposite leg behind you, while keeping your back straight. Hold for 10 seconds then repeat 3 times on both sides.

SSTM’s Golf Fitness Program Will: • Be customized to meet your specific needs and goals. • Identify and correct restrictions in mobility and stability. • Help you gain more yardage, increase accuracy, and have pain-free rounds of golf. You can improve your strength, balance, flexibility, power, and overall golf performance! Call us today!

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

DANIEL VASQUEZ ,MS, ATC, CGFI STAFF SPOTLIGHT

GOLF FITNESS PROGRAM SERVICE SPOTLIGHT

Daniel joined Sport and Spine Therapy of Marin – Novato in 2008. While obtaining his Master’s degree in Kinesiology and Recreation with an Athletic TrainingspecializationfromIllinois State University (2006-2008), he worked as a Graduate Assistant Athletic Trainer providing sports medicine services to the men’s and women’s cross country and track and field teams.

• Is there a glitch in your swing that is robbing you of distance and causing pain in your back? • Doyouwanttoout-driveyourgolfbuddiesandgetmoreconsistency with each shot? • Haveyouconsideredgivingupthegamebecauseofpainordeclining accuracy and power? SSTM’s Golf Fitness Program is designed to improve your strength, balance, flexibility, and power which will increase your overall golf performance. The Titleist Performance Institute (TPI) assessment is customized to meet the specific needs and goals of each individual, and is designed to identify and correct restrictions in both mobility andstabilitythatpreventgolfersfrommakingtheiroptimalgolfswing. Our program featured the same fitness training protocol and physical assessment service that Titleist ® , a brand widely recognized as the preeminent authority for golf fitness and performance, offers their top tour players. Our elite program is taught by a certified golf fitness instructor and athletic trainer, Daniel Vasquez. Daniel has years of education and experience working to treat and prevent injuries. By participating in this program, you will immediately notice a shift in your game as you gain more yardage and increase accuracy, all while having pain free rounds of golf. Call us today for more information about our Golf Fitness Program and find out how you can sign up!

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In 2006, he received his Bachelor’s degree in Kinesiology with an AthleticTrainingfocusfromCaliforniaStateUniversity,Fullerton. It wasatCSUF,thatheworkedwithnumerousathleticteamsgaining invaluable athletic training experience. He has been a Certified Athletic Trainer (ATC) since 2006. Daniel is also a Certified Golf FitnessInstructor(CGFI)throughtheTitleistPerformanceInstitute. Danielcontinuestostay involved intheathletictrainingprofession atthedistrictandnational levelandattendsprofessionalmeetings and seminars regularly. He currently resides in Santa Rosa and in his spare time he enjoys long walks and hikes, reading, watching movies, golfing, and rock climbing. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy servicesaswetreatthewholepatient,not justthespecific injury. Schedule an appointment today by giving us a call! San Anselmo: 415-457-4454 | Novato: 415-898-1311 1 7 7 3 6 5 9 5 2 1 9 6 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - LevelHard 6 4 7 7 9 3 8 5 9 4 3 5 1 2

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http://1sudoku.com MIND EXERCISE: SUDOKU n°3996 - LevelHard

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Healthy Recipe: Mediterranean Chickpea Salad • 2 Tbsp extra-virgin olive oil • 3 garlic cloves, minced • 4 Medjool dates, pitted and diced • 3 Persian cucumbers, sliced into thin half moons • 1 cup chopped roasted red peppers

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• 1 Tbsp lemon zest • 2 Tbsp lemon juice • 3/4 tsp sea salt • Freshly ground black pepper • 1 ½ tsp cumin seeds* • 2 cups cooked chickpeas, drained & rinsed • 1 cup cherry tomatoes, halved

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• ¼ cup finely chopped parsley • 3 ounces honey goat cheese (or similar) • ¼ cup fresh mint • 1 cup chopped roasted chickpeas, (optional)

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In a large bowl, combine olive oil, garlic, lemon zest, lemon juice, salt, and several grinds of pepper. In a skillet over medium-low heat, toast the cumin seeds until aromatic, about 30 seconds. Remove seeds from heat and crush (a mortar & pestle is easiest). Add seeds to the bowl and stir. Add the chickpeas, tomatoes, dates, cucumbers, red pepper, and parsley to the bowl and toss. Transfer to a serving platter and dollop with goat cheese, sprinkle with mint, and top with extra roasted chickpeas, if desired. Season to taste and serve. www.loveandlemons.com/chickpea-salad-recipe

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The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box.

Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 315825 n°329837 n° 3996 n° 34745

SAY GOODBYE TO BACK PAIN: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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