HealthcorePT_Is Back Pain Slowing You Down?

NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

JOHN C. PALMER, PT GETTING TO KNOW THE HEALTHCORE PHYSICAL THERAPY TEAM!

John began 13 years of outpatient practice in the fall of 1997 with Healthcore Physical Therapy in Live Oak. He currently practices orthopedic physical therapy in outpatient clinics and pediatric physical therapy in schools in Live Oak and Lake City areas. In his free time John enjoys spending time with his family, traveling, hunting, and fishing. Education: • Florida A&M University School of Physical Therapy - Bachelor of Science Degree in Physical Therapy • Tallahassee Community College - AA in Pre Physical Therapy Clinical Experience: • Healthcare Physical Therapy of Lake City and Live Oak Clinical Rehab Director • Suwannee County School District Pediatric Physical Therapist • Dixie County School District Pediatric Physical Therapist

John has been practicing physical therapy for 13 years in Suwannee, Hamilton, Columbia, Lafayette, and Dixie Counties. He was a 1990 Suwannee High Grad magma cum laude as well as a 4 year lettermen in football. In 1997, he graduated from Florida A&M University with a Bachelor of Science in Physical Therapy. John has been married for 24 years to Kerry Yanossy of Live Oak, Florida. Together they have 5 children; 2 girls and 3 boys. They all now live in Live Oak, FLorida. INSIDE : • How To Take Care Of Your Back • Healthy Recipe

• Exercise Of The Month • Patient Success Spotlight

www.healthcorephysicaltherapyfl.com

NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

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 can contribute: • 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.  Back Pain Solutions You’re in luck: Back pain can be cured! PhysicalTherapy is the best starting point on your journey to wellness. A physical therapist at Healthcore Physical Therapy can assess your back and determine if you are appropriate to start a physical therapy program or if you need further medical OVERCOME BACK PAIN AND GET MOVING AGAIN! I S BACK PAIN SLOWING YOU DOWN? INSIDE : • How To Take Care Of Your Back • Healthy Recipe

• Exercise Of The Month • Patient Success Spotlight

evaluation and imaging. Most patients are appropriate to begin physical therapy. Our physical therapist will perform a response based mechanical assessment to classify your back condition and get you started on the correct movements right away.This needs to be customized to the patient.The good news is that with appropriate assessment and a guided exercise program, a majority of patients can rapidly reduce their back pain in a short period of time.These patients can also be taught how to prevent future recurrences of pain. A comprehensive program of education, exercise, and manual therapy will often produce excellent results and get you back to doing what you love. 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,makesureyou’re facing theobject.Squat,keepingyourspinestraight.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 physical therapist at Healthcore Physical Therapy. You deserve a pain-free life, and your back will thank you.

www.healthcorephysicaltherapyfl.com

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 fingertips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Core www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.

How to Take Care of Your Back

1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper 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 on 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. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, 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 experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition 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 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. Call us today to schedule an appointment.

No Bake Chocolate Peanut Butter Energy Balls HEALTHY RECIPE

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!

CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN

Have You Met Your Insurance Deductible?

Patient Success Spotlight

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered 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. Contact us today to schedule your appointment.

“Come see John Palmer, PT and Lacey Bailey, PTA for your physical therapy needs.” - John P.

“Very impressed with John Palmer. He’s kind, considerate and the consummate professional. Thank you!” - Kathy A.

www.healthcorephysicaltherapyfl.com

Discover How To Live Pain Free!

Refer A Friend!

Who Do You Know That Needs Our Help?

At Healthcore Physical Therapy, receiving help for your back pain is quick and easy...

1. CALL AND SCHEDULE YOUR APPOINTMENT WITH ONE OF OUR LICENSED PHYSICAL THERAPISTS. 2. MEET WITH YOUR PHYSICAL THERAPIST TO HELP DISCOVER THE CAUSE OF YOUR BACK PAIN. 3. GET YOUR CUSTOM RECOVERY PROGRAM TO HELP YOU LIVE PAIN FREE.

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

� Walk for long distances � Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Healthcore Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.

www.healthcorephysicaltherapyfl.com

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