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OVERCOME YOUR BACK PAIN!
OUR SERVICES THERAPEUTIC EXERCISE BALANCE TRAINING POSTURAL RESTORATION GAIT TRAINING JOINT MOBILIZATION MANUAL TRACTION SOFT TISSUE MOBILIZATION / MYOFASCIAL RELEASE
N E W S L E T T E R
OVERCOME YOUR BACK PAIN! IS BACK PAIN SLOWING YOU DOWN?
INSIDE : • How To Take Care Of Your Back • Refer A Friend
• Patient Success Spotlight • Relieve Back Pain In Minutes
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 associatedwithabackpain problem can makeyou
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! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication isconsidered,anti-inflammatorydrugs, analgesicmedicationsandcounter-irritantsare the most popular. Before you can treat your back pain, however, you need to knowwhy it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. 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, make sure you’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 StrengthTraining 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 professional. You deserve a pain-free life, and your back will thank you.
irritable—ruining your good time. What Causes Back Pain?
A few things cause back pain. The American PhysicalTherapyAssociationcoverseachof these,
but the following are leading causes: • 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
SCHEDULE A CONSULTATION TODAY GET RID OF YOUR NAGGING 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 yourhead far forwardandyour feetareon thefloor. 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 spinestraightandpushwithyour legmuscles.This helps reduce theexcessivepressureonyourspine. 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. By having a regular checkup, 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 experiencingachesandpains,wecananalyzeyour problem and construct a treatment program that will work best for your individual problem. With postural restoration 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. (907) 562-2118
Diabetic Health and Wellness Program
Have YouMet Your InsuranceDeductible Yet?
Thisprogramwillbenefitanybodydiagnosedwithdiabetes, insulinresistance, metabolicsyndrome,pre-diabetic,orsomeonewho justneeds to loseweight for health reasons. This series of classes is constructed to benefit those individuals that have a history of starting and stopping. That is why it is so important to tailor a program to an individual’s lifestyle and needs. We work closely with your physician to monitor any health concerns. If some aspect of the program is not working for you we will change it.
Have you met your annual insurance deductible or out of pocket maximum? If you have, your therapy may be free or you may have just a small co-payment. How do you check to see if you have met these limits? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
CALL US TODAY FOR AN APPOINTMENT (907) 562-2118
Patient Success Spotlight
Who Do You Know That Needs Our Help?
Do You Have Friends Or Family That Can’t:
� Move without pain � Bend and move freely � Balance confidently & securely
� Sit for long periods � Walk for long distances � Live active and healthy
“The pain was greatly reduced and my mobility increased.” “Before coming to Wise PhysicalTherapy, I spent 11 months in severe pain, going to physical therapy with little or no relief. From the very first session with Bill, the pain was greatly reduced and my mobility increased. After a couple of sessions I finally had hope of recovering from my accident. Several weeks later I’m still making progress and have returned to work.” -B.F. Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. 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
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