Total Performance PT. Living Life Without Back Pain

The Newsletter About Caring for Your Health Health+Fitness

A L S O I N S I D E : Understanding The Why & How • Exercise Essentials • Healthy Recipe Special Offer • Have You Met Your Insurance Deductible? Living Life Without Back Pain

Living Life Without Back Pain Forsome,backpain isadailyoccurrencethatdictatestheway you liveyour life.Everymovement,everymotion isdetermined bythepain inyourback.Standing,sitting, layingdown,driving, walking or running — the pain persists. toomuchtimeonthecouchoroffyourfeetcancausetheback musclestoweakenandcanevenweakenbonestrength.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

Inagespast,backpainwasdifficulttotreat. Ifyouexperienced 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. To start, the world isn’t as forgiving. Heading home and taking a long rest until your 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 actuallybethe idealsolutionforlong-termbackcare.Spending

Whilerestandrelaxationcanhelpyouovercomethe 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. Throughacombinationofstrengthand flexibilitytrainingthat focusesonmuscledevelopmentand jointmovement,physical therapy can address the underlying cause of the pain and significantly improve your quality of life.

Call Total Performance Physical Therapy at 215.997.9898 or visit to schedule your appointment today!

Understanding The Why & How

• 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 actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement 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. How Physical Therapy Helps Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. 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.

There are a lot of different reasons that back pain can develop. Fortunately, our bodies are incredibly adaptable and able to overcome a variety of injuries. 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.

Call Total Performance Physical Therapy at 215.997.9898 or visit to schedule your appointment today!

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Don’t Miss This Special Offer!

@totalperformancephysicaltherapy @totalperformancept @totalppt @totalperformancept Stay up to date with special offers, workshops, and events at Total Performance PT by following us on social media!


Show or mention this coupon during your visit, or call 215.997.9898 to redeem this offer. This offer expires January 15, 2020

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Service Spotlight Laser Therapy

Laser therapy uses a process called photobiomodulation. Unlike medications, laser therapy reduces pain without undesirable side effects. It is also important to point out that patients report long-lasting pain relief. While the number of treatments required may vary depending on the acuity of the condition, many patients experience relief after only a couple treatments. Depending on the condition, whether it is an acute swollen ankle or chronic low back pain, the therapist will set the laser up for your condition to treat the pain and inflammation along with improving cellular

function to maximize the benefits. Depending on the laser, treatments are quick and easy, creating little to no sensation, usually manifesting as a soothing warmth. Contact Total Performance PT to see if laser therapy is right for you!

Healthy Recipe Spinach & Artichoke Dip

Patient Success!

“I have been getting treatment for frozen shoulder at Total Performance, and everyone here has been great! Dr. Dan Murphy especially has been wonderful to work with. He is professional, kind and knowledgeable. He listens to your concerns and works with you to get the best results!” Have YouMet Your Insurance Deductible? An insurance deductible is the amount of money that you pay before your insurance company pays for your medical services. If you’ve met your deductible, your Physical Therapy may not cost you anything! If you’ve met your deductible and are seeking pain relief or rehabilitation, now is the time to visit Total Performance PT! Call us today at 215.997.9898 to schedule an appointment with one of our physical therapists. - Rita M.

INGREDIENTS • 1 package frozen spinach (drain) • 2 - 8 oz packages cream cheese • 1 package colby jack cheese • 1 package parmesan cheese • 2 cans of Rotel

• Small onion, chopped • 1 tsp cumin or to taste • 1 tsp garlic salt or to taste

INSTRUCTIONS Combine all ingredients well and place in a 11 x 13 pan. Bake at 375 degrees for 30 - 40 minutes.

Exercise Essentials Relieve Back Pain In Minutes!

Always consult with your physical therapist before performing an exercise in order to relieve pain.


SIDELYING TRUNK ROTATION While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.

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