Health & Wellness Newsletter by Applied Physical Medicine
NEWSLETTER Health & Wellness Newsletter (520) 296-8513
LYLA SISSON, MASSAGE THERAPIST, AIMLA CERTIFIED LASER TECHNICIAN GET TO KNOW OUR TEAM
INSIDE:
A sweet, kind person who is always smiling, Lyla is one of everyone’s favorite people in the office. That may have to do with the fact that she’s our feel-good expert (massage therapist and laser technician), but mainly it’s • How To Overcome Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • Back Pain Prevention • Discover How To Live Pain Free
her positive, can-do personality and friendliness! Lyla joined our team in early 2018, and she is a huge part of the success we have had this year. What is something that is important to you? Things that are important to me as a person are family and friendship; enjoying life. What’s your massage philosophy? I like to incorporate relaxation massage with deep tissue and myofascial release techniques. Utilizing different techniques makes for a relaxing and effective massage in relieving tight muscles from everyday use or injuries from overuse. What do you like to do in your spare time? #1 is hiking/ being in nature, and #2 is dancing… maybe one day I’ll be able to do choreography with a wildebeest - it could happen! What do you like about working at APM? I love LOVE this team! I have never worked with such a fun and supportive team, and everyone here cares about what they do and the people they take care of.
OUR SERVICES
• Injury Treatment • Vestibular Fall Treatment
• Sciatica Treatment • And More!
www.physicaltherapytucson.com
Health & Wellness Newsletter
(520) 296-8513
HOW TO OVERCOME BACK PAIN IS YOUR BACK PAIN SLOWING YOU DOWN? NEWSLETTER
Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call today: (520) 296-8513 Back Pain Solutions You’re in luck: Back pain can be cured! 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.
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: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination 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.
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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, 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
Call us today to schedule an appointment!
NO BAKE CHOCOLATE PEANUT BUTTER ENERGY BALLS
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon
• ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chips. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve!
Author: Krista @ https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
Patient Success Spotlight
DISCOVER HOW TO LIVE PAIN FREE
At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine 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
After my very first visit, I noticed positive changes!
“When I hobbled through the doors my first day, I was met with a friendly, helpful staff. I had to cut my honeymoon short and spend time icing and heating my back on a recliner. I thought I would never get to sleep in my bed again. My lower back pain was so intense I was limited to sitting or hobbling through the house with my new best friend, “Kane.“ After my very first visit, I noticed positive changes and I was able to get back to normal. I can sleep in my own bed and walk my dog again. I can’t say enough positive things about EVERYONE here. Thank you for teaching me how to get back on my feet and thank you for all the great encouragement and fun conversations within every visit. You are the BEST!” - Alicia B.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Strengthens Core
www.simpleset.net
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.
FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY!
(520) 296-8513
Limited to the first 25 callers. Expires 12-28-18
Attention Pain Sufferers
LOWER BACK PAIN & SCIATICA WORKSHOP ONE DAY SPECIAL OFFER
On December 4th at 6:00PM Free Workshop
• Do you suffer with back pain or sciatica? • Do you experience pain, numbness or tingling when you stand or walk? • Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial) the Lower Back Pain & Sciatica Workshop may be a life changing event for you…
Here’s some of what you’ll learn: ü The single BIGGEST #1 MISTAKE Low Back Pain & Sciatica sufferers make which actually stops them from healing ü The 3 MOST COMMON CAUSES of Low Back Pain & Sciatica ü What successful treatment and permanent relief looks like without the side effects of medications, injections or surgery We are hosting a FREE Lower Back Pain & Sciatica Workshop at our clinic, December 4th, 6:00pm!
Lower Back Pain & Sciatica can completely ruin your life.
ü It can take your focus away from enjoying your life… like spending time with your children or grandchildren ü It can mess up your work or force you to do a job you don’t want to do ü It can ruin your travel plans
Only 15 spots available! Don’t delay, register today by calling now!
Reserve your spot today and learn how to take care of your lower back pain and sciatica! Sign-up page at https://appliedpm.ptworkshops.com/AppliedPM-Tucson/backpain/workshop TUSCON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513
www.physicaltherapytucson.com
HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurancedeductible istheamountofmoneythatyoumust pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything.
Patientswithfamilyplansorthosewhohavehadmajorsurgeries orhaveachronic illnessareespecially likelytohavea$0balance remainingontheirout-of-pocketexpenses.Thismeansthatthe costofphysicaltherapycouldbeminimalorcompletelycovered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at (520) 296-8513 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.
“Enjoy A Healthy Recipe!” VEGETARIAN CHILI Ingredients • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 teaspoon canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water Directions Lightlycoatanunheated largesaucepanorDutchovenwithnonstickcookingspray.Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder. www.physicaltherapytucson.com • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)
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