Newsletter by Nestor Physical Therapy
NEWSLETTER
LIFE WITHOUT BACK PAIN Can You
Imagine How Awesome It Would Be?
StaffSpotlight
Stephen Nestor PT, DPT, COMT Dr. Nestor brings a wealth of knowledge to every patient encounter due to his 20+ years of experience in Physical Therapy. He graduated Northeastern University in 1996 with a Bachelors of Science in Physical Therapy. In 2002, he completed advanced training in Manual Therapy and became a Certified Orthopedic Manual Therapist (COMT) through the Maitland Australian Physiotherapy Seminars (MAPS). In 2006, he completed his Doctorate of Physical Therapy from MGH Institute of Health Professions an academic affiliate of Massachusetts General Hospital. Dr. Nestor is a Titleist Performance Institute Certified Golf Fitness Instructor. He brings his expertise of the spine and extremities to the rehab and physical training of golfers. He has had the pleasure of working with local golf teaching professionals and amateur golfers. His patients are able to resume golf due to a successful rehab program and his golfers report improvements in their golf games after completing a personalized golf specific training program.
INSIDE THISNEWSLETTER: FindingtheSource&PainReliefFromYourBackPain HowShouldITakeCareOfMyBack? AHelpfulQuickExerciseToRelieveBackPainInMinutes FreeDownload OurGreatestPromotionEver
“Will I Ever Play 18 Holes Again Without Aching Back Pain?” FINDING THE SOURCE & PAIN RELIEF FROM YOUR BACK PAIN
Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why do I have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.
Monthly Recipe
Smoke Roasted Salmon with Mustard Dill Sauce Salmon can be cooked as one large piece or cut into pieces ahead of time. I used 6oz portions.
Set up charcoal grill for indirect cooking. Use a chimney starter to get charcoal going and then add to grill. Cook at medium to high heat. While charcoal and grill are heating up, prep the salmon. Check for any stray bones. I add olive oil and coarse salt and pepper the skin side of the salmon. Adds flavor and keeps salmon from sticking to grill. The mustard sauce: Dijon mustard, mayo, coarse salt and pepper, lemon zest, and dill. Mix in a bowl and spread over the salmon. Oil the grill grates to prevent sticking. Put the salmon skin side down. Add soaked wood chips if you are looking for a more smoke flavor. Salmon can also be cooked over a cedar plank.
Cover the grill with vents open. Cook for 25-30 mins and salmon is ready to eat. Cut a lemon in half and grill cut side down. Squeeze the grilled lemons (juice) over the salmon when serving. I served the salmon with risotto and green beans.
www.nestorphysicaltherapy.com
“HOW SHOULD I TAKE CARE OFMY BACK?”
1. Keep a Good Posture When you are 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. With 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, 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 onto a few segments, which can then fail. An easy stretching routine everyday 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 muscles and 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. Call Today!
ONE MONTH OF FREE EXAMS! THE ENTIRE MONTH OF JUNE Who’sEligible? We are celebrating summer and we want our valued patients to enjoy it pain Theseexamsareidealforpeoplesufferingwithpainfrom:
• Lower Back Pain • Arthritis • Sciatica
• Balance issues including fear of falling • Vertigo and Dizziness
• Shoulder Pain • Knee Pain • Problems Walking
free. We are having One Month of completely Free Exams for: • All past patients who have not been seen in PT in the last month • All present patients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co-workers of our past and present patients If you are a past or present patient then call 401-356-4777 to schedule your Free Exam Today!
• Neck Pain • Headaches
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.
Schedule Your Free ExamToday! 401-356-4777 Appointments are free but limited; 30 spots available per day. In order to serve as many people as we can.
Clinic News: We hosted a Lower Back Pain and Sciatica Workshop last month right in the clinic. We had a great turn out. Thanks for all that attended if you missed it, we are already planning the next one due to the response from the previous workshops. We have Partnered up with Rhode Island Athletic Club and they have a special to all our past and present clients. They are offering a Free Fitness Consultation. It is an hour-long appointment with a personal trainer to discuss fitness and health goals. Normally, you need to join the gym to get this consultation. Just call the gym and set up a time with one of their fitness trainers: 401-766-7422 Thank You’s: High Fives all around to all Nestor Physical Therapy patients and friends
Patient Success Spotlight My pain is gone!
who participated in our “Refer a Friend” program last month! Joyce Fortier Anne Menard
“I came to see Steve for my Sciatic nerve. I could not ride in car for more than 15 minutes without severe pain. He stretched me and gave me exercises to do and within a few weeks pain was virtually gone. I appreciate the time he has spent with me. I would highly recommend Steve to others. Thanks again.” Russell C.
Free Mobile Download
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Get Easy Relief For Your Pain With A Simple Click...
Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.spinebook. net/nestorpt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides. Loosens Low Back www.simpleset.net
Download at: www.spinebook.net/nestorpt
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