WisePT_Is Back Pain Slowing You Down?

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.



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