Health & Wellness Newsletter by Marketplace Physical Therapy & Wellness Center
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“ Is Back Pain Slowing You Down? ” How To Overcome Back Pain
Is back pain causing you to move a little slower andmore 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. (continued inside)
INSIDE • How To Overcome Back Pain • 5 Essential Tips In Gaining Back Pain Relief • Patient Success Spotlight • Exercise Essentials
Health & Wellness The Newsletter About Your Health And Caring For Your Body
IT’S TIME TO ENJOY YOUR FAVORITE ACTIVITY PAIN FREE! How To Overcome Back Pain
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.
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5 ESSENTIAL TIPS IN GAINING BACK PAIN RELIEF Caring For Your Back Naturally
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 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!
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• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger •
• Pain while bending or reaching • Soreness after sitting up • Difficulty standing for > 20 mins • Pain when trying to sleep • Pain when driving > 30 mins • Pain from a past or current injury Do you suffer with any of the following symptoms?
Don’t let back pain become a way of life Pinpoint the exact cause of your joint problems!
FREE BACK PAIN ANALYSIS
CALL US TODAY 951-684-2874
Offer valid for the first 25 people to schedule. Expires 10-28-17.
Patient Success Spotlight
Helped me move more and be more active! Annie “Before therapy I had really bad back pain for 6 months. I was seeing a chiropractor but my condition kept getting worse. I sought physical therapy as another way to fix my back. It has really helped me move more and be more active. I have actually lost weight. Yay, Marketplace Physical Therapy! The staff is great and they really care. Thank you!”
Feel Better, No Doctor Referral Necessary
Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of California you have Direct Access to physical therapy!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
Call Us To Schedule An Appointment Today!
Think PT FIRST
Physical Therapists Are The Mechanics Of Your Body
TAKE CARE OF YOUR ACHES. BEFORE IT’S TOO LATE. Why You Should Come In For Another Check-Up: 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle
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HEALTH & WELLNESS TIP Fall Sports &Hydration For Young Athletes
Warm humid weather and intense high school sports practices lead to a lot of sweating and risk of heat exhaustion or more serious heat stroke. While hydration may not be at the top of the list for a successful athletic performance, it should be. According to the National Federation of State High School Associations, appropriate hydration before, during, and after physical activity is an important ingredient to a healthy and successful sports team. Tips to Prevent Dehydration It’s of key importance to hydrate well, both for safety and performance. Here are some tips to educate athletes and the coaching staff, as well as parents to safeguard against heat illnesses: • Athletes cannot simply rely on thirst to maintain hydration. Instead, a schedule for hydration before, during, and after practice or games may be more helpful. • Weighing the athlete before and after the practices, since proper hydration will show no- or minimal- weight change from practice. • An example hydration schedule for a high school athlete could be: drinking 16 ounces of fluid two hours before physical activity, drinking another 8-16 ounces 15 minutes before physical activity, and during physical activity, drinking 4-8 ounces every 20 minutes. After physical activity, drinking 16-24 ounces of fluid for every pound lost during physical activity. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated.
http://caloriecontrol.org/fall-sports-and-hydration-for-young-athletes/
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Exercise Essentials Try these exercises to keep your body strong and flexible...
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 the 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.
LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.
Exercises copyright of
Strengthens Core
Helps Back Pain
INSURANCE INFORMATION We verify insurance and health plans for your convenience
We gladly accept the insurance plans listed below. If your plan is not listed, please call us at 951-684-2874 as we are always adding new insurance plans. As a courtesy to our patients, we will verify your health benefits prior to your arrival to determine if there will be a copay, deductible, or coinsurance for therapy services. For those patients who do not have health insurance or those who have maxed out their benefits, we offer a private pay plan. Please contact us today for more information on our fees for service and payment details. DISCLAIMER: While this is an extensive list, health plans do change regularly without prior notification. We recommend that you verify with your health plan what physical therapy benefits you have available.
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