Achieve Physical Therapy_Is Back Pain Slowing You Down?


David Hawkins, PT, CSCS


One year ago this month on November 5th, 2016 I participated in and finished an endurance race in Florida and officially became an IRONMAN! Hearing the words, “You are an IRONMAN” as I crossed the finish line was an awesome experience that I will never forget. As I reflect on my IRONMAN experience, I’m amazed that I accomplished such a feat, something I had previously thought was impossible. There were many obstacles along the way that I needed to overcome. Simple things like was I drinking enough water and getting enough sleep to complex things that were more race specific like fueling my body at consistent times in the race and keeping free from injury. Just like with many other obstacles that we encounter in life they became easier when I spent time working on them and when I received encouragement from family, friends and patients to “keep up the great work”. My biggest take away from the experience is that all things are possible if we are willing to put in the time and effort and if we have enough support around us when the going gets tough. My challenge to each of you this month is to set a big goal (physical, mental, spiritual, financial), rally people around you for support, and then go do what it takes to accomplish that goal! My goal: the Oceanside half IRONMAN in April and another full IRONMAN in Sweden next August!


“I Can Run Again Without Aching Back Pain!” FINDING THE SOURCE OF 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 from 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. Call us today to schedule an appointment at 623-201-7210 .

Services Include Spine Rehabilitation and Healthy Back Training (sciatica, degenerative disc disease, bulging/herniated disc, cervical and lumbar fusion, cervical and lumbar laminectomy, etc.) Sports Injury Rehabilitation (impingement syndrome, tennis elbow, ITband sydrome, patellar tendonitis, achilles tendonitis, plantar fasciitis, etc.) Post-Surgical Recovery (rotator cuff, slap lesion, carpal tunnel, cervical fusion, lumbar fucion, discectomy, total hip, total knee, ACL, meniscus repair, achilles repair, bunionectomy, etc.) ManualTherapy (spinal mobilization, joint mobilization, trigger point therapy, massage, flexibility training, etc.) Personal Injury (car accident victims, slip and fall, etc.)



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 facewhat 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. Back pain and sciatica can completely ruin your life… I’ve seen it many times. a It can make you lean on the shopping cart when walking through the grocery store (how embarrassing)… a It can take your focus away on enjoying your life…like spending time with your children or grandchildren… a It can mess up your work or force you to do a job you don’t want to do… a It can ruin your travel plans… a And it can take away your ability to live life… having to rely on others… or taking away from you the things you enjoy most in life. And less movement and enjoying of life can lead to depression, increased stress and a sedentary lifestyle (mostly sitting… not moving much) which leads to bigger health problems… and life problems.

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. Here at Washington Physical Therapy and Rehabilitation, our Sciatica and Lower Back Specialists have helped 1000’s of people who have suffered needlessly with lower back pain and sciatica… it’s our specialty. So by request, I’m hosting a Sciatica and Lower Back Pain Workshop here at Washington Physical Therapy and Rehabilitation. If you’re confused about what to do and looking for answers, here’s some of what you’ll learn: a The Single Biggest #1 Mistake back pain and sciatica sufferers make which actually stops them from healing… a The 3 Most Common Causes of Lower Back Pain and Sciatica… a A Sure-Fire Way to Pick the Right Treatment for the Cause of Your Pain (and save you a ton of time and money)

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 live the life you deserve. Call Today!

Back Pain and Sciatica Workshop Reveals How to Naturally Heal Back Pain and Sciatica For Good. Saturday, December 9th @ 10am 17235 North 75th Ave #E-145 • Glendale, AZ, 85308

How Do I Register for the Lower Back Pain and Sciatica Workshop? When you register, we will mail you The Lower Back Pain and Sciatica Worksheet which you will bring to the event. We only have 20 seats available for the event… and this will be going out in our patient newsletter, facebook ads, and social media, so it will fill up soon. So if you would like to attend, be sure to register now… Call 623-201-7210 How Much Is It to Attend? The event is completely FREE! And all attendees for the Sciatica and Lower Back Pain Workshop will receive a Special Report: “The Top 10 Burning Questions for Sciatica”. Looking forward to seeing you there, P.S. – This event is limited to the first 20 people to register. When you register, you can bring a guest at no additional cost.



“His staff is awesome, very personal and caring people.” “I had gone to Achieve Physical Therapy after a bad car accident I was in. I was referred to Dr. Dave by my son Ryan whom had excellent results under his care. I was in much pain in my neck and back which made it hard to concentrate on my job and life. During my therapy, I worked through my pain with a lot of therapy and exercise. I still have some minimal pain and soreness that I am working on. Dr. Dave offered me some exercises to take home to continue after physical therapy. Dr. Dave is a superb doctor and person who has a passion for his patients. Wanting all his customers to leave healthy, happy, and feeling good again. His staff is awesome, very personal and caring people. I recommend Achieve to anyone who wants results!” - Margaret

“I do not have head, neck, or back pain and my shoulder has improved significantly.” “On my first visit I was having constant head and back pain with right shoulder pain.The right shoulder had been bothering me for a couple months prior to coming in and the headache and back pain was recent due to an automobile accident. I made progress over time and I do not have head, neck, or back pain and my shoulder has improved significantly. I am back to my active life!” - Cindy

“Good people, good fun, and good results.” “Before coming here to Achieve I was really not using my left arm at all. These guys at Achieve took hold of me and worked me through what I needed to do to get everything working again and made it a really good experience. Good people, good fun, and good results. Thanks!” - Alan

FREE HEALTH DOWNLOAD Get Easy Relief For Your Pain With A Simple Click...

RELIEVE BACK PAIN INMINUTES Try this movement if you are experiencing back pain.

Posterior Pelvic Tilt Lie on back. Tilt pelvis back towards the floor, flattening the lower back. Hold for 8 counts. Don’t forget to breathe. Repeat 4 times. Loosens Low Back

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.

FREE BACK PAIN AND SCIATICAWORKSHOP December 9th @ 10am • Register Today 623-201-7210 17235 North 75th Ave #E-145 • Glendale, AZ, 85308

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