Limitless PTS: Living Life Without Back Pain





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 in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. (continued inside)

INSIDE : • It’s Time to Say Goodbye to Back Pain Once & For All! • Understanding The Why And How

• Exercise Of The Month • Free Screen Event!


In ages past, back pain was difficult to treat. If you experienced 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 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 to more long-term IT’S TIME TO SAY GOODBYE TO BACK PAIN ONCE AND FOR ALL! INSIDE : • Understanding The Why And How • Free Screen Event!

• Exercise Of The Month • 5 Tips To Dieting Like A Professional Athlete

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 While rest and relaxation can help you overcome the 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. 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.


STAFF SPOTLIGHT Holly Werner, Care Coordinator

Understanding The Why And How

Holly grew up in Penfield with her five siblings where she spent most of her life wrestling with her older brothers and all of high school playing soccer. She has always been known for her “small but mighty” attitude being just a hair shy of 5 feet tall.

FREE SCREEN EVENT ON LOW BACK PAIN 7:30 AM - 5:30 PM! TUESDAY, MARCH 24TH Holly now lives in Lima with her husband Eric and daughter Magnolia. She enjoys date nights and watching movies with her husband, swimming and shopping with her daughter, fishing and shooting at the range during the summer, and spending time with her family all year round! If you or someone you know would like to take advantage of this FREE screen event, please call Limitless PhysicalTherapy Specialists at the number provided below. There is limited availability, so pre- registration is required. (585) 869-5140 Holly graduated from Byrant & Stratton College with her Associates in Medical Administration. She was chosen to be a Spirit of Excellence Ambassador and later nominated as a Student Bright Spot for her desire to help others and academic excellence. “I have a great passion to help patients feel better and receive the best possible care. I take pride in being the care coordinator and having a part in helping patients achieve their goals and get back to doing what they love.”

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 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.

For more information about overcoming back pain, contact Limitless Physical Therapy Specialists today.


Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH


Loosens Lower Back

PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.

1. Mind your greens: For athletes the focus is almost always on carbs and protein. One provides the fuel, and the other provides the restorative power to heal our muscles and keep us training at a high level. Protein and carbs are important, but so are the minerals and vitamins that facilitate their delivery and help to process them. Eat vegetables at every major meal, and try layering your vegetables. Have two or three different veggies at a time. 2. Crush some berries to boost recovery: Want an easy way to reduce soreness? Accelerate your recovery efforts between sessions in the gym by crushing some blueberries. Eat 1-2 cups of berries a day to take advantage of these benefits. 3. Use protein as the anchor for your meals: As an athlete you already know the importance of crushing a fair amount of protein in order to keep your muscles recovering and prepared for battle. The lists of benefits of getting your protein in are substantial and are a bedrock part of the high performance athlete’s diet. Adequate protein intake maintains muscle, improves recovery, might improve cognition and sleep. 4. Take advantage of sleep to increase recovery: Instead of using your sleepy time for solely catching up on your Z’s, you can help charge the recovery process overnight by consuming some pre-bed, slow digesting protein. These protein sources before bed will turn what is an otherwise catabolic 8 hours into productive recovery, repair and growth. If you want to take it to the next level, plan a meal in the middle of the night. 5. Prep your meals: High performance athletes understand that periodization and preparation is everything when it comes to training. This kind of planning and evaluation should extend to the way you are fueling yourself. Do this by having your meals ready before you stumble in the door after a day of crushing workouts. Planning and prepping your meals ahead of time insures that you are making better choices. After a long day of up to 6 hours in the pool and the gym the last thing you wanted to do was prepare a meal. And so what happened? The convenience of the less healthy options almost always won out.

Patient - Client Success Story

Meet Roger. Roger was having a hard time doing the things he loves because of his low back pain. The severity of his pain was taking away from his morning walks and ability to play volleyball. Roger was able to conquer his limits after working with our team to strengthen his back and regain mobility. When he was discharged, he was pain free and able to play volleyball again. He felt much healthier, stronger and excited to get back to enjoying life again. Well done Roger!

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