ReQuest: How Hips Can Cause Back Pain

AMESSAGE FROM SAMANTHA REAM DIRECTOR OF MASSAGE THERAPY NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

Did you know that you may be able to start physical and/or massage therapy without seeing a doctor first? Think back to the last time you felt great. Really great. The last time you didn’t feel any pain, even when sitting down to relax. For many of us, we have become so accustomed to these little aches and pains that we forget there was ever a time that they weren’t there. Those who have turned to physical therapy or massage therapy to break the chains of pain and immobility have discovered improved quality of life and renewed energy levels. Having a physical or massage therapist as part of your healthcare team can be the difference between living with pain and living without it. You are the most important member of your health care team and have the freedom to choose the most appropriate provider to meet your goals. Physical therapists are experts in the way the body moves. Physical therapists help you maintain mobility and quality of life. They can get youmoving and enjoying life again through scientifically-based treatment approaches that focus on reducing pain, restoring function and preventing injury. A physical therapist’s main goal is to help you achieve a healthy, active lifestyle! In all 50 states, and the District of Colombia, consumers may be allowed access to physical therapy andmassage therapy services without a physician’s referral. In Florida, “direct access” is limited to 30 calendar days. After 30 days, you and your therapist can work together to obtain a signed Plan of Care from an approved healthcare

provider, which allows for continued treatment. Many of the insurance policies allow direct access for physical and/or massage therapy. We would be happy to check your insurance policy to see if you have direct access coverage to physical therapy or massage therapy services. You can email your information to samantha. ream@requestphysicaltherapy.com or call our Main Center location at 352-373-2116 or our Town of Tioga location at 352-692-2131. Please provide us with the name of your insurance provider, member ID, and your date of birth. We also offer affordable self-pay rates for both physical and massage therapy services. *Please be mindful, that your insurance policy may require a visit to your physician first.

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Live Life Pain-free

Health & Wellness Newsletter

NEWSLETTER

SWING INTO THE RIGHT TREATMENT FOR BACK PAIN INSIDE: • How Can I Tell If My Hips Are Healthy? • Exercise Essentials • Patient Success Spotlight • Healthy Recipe • Have You Met Your Annual Insurance Deductible?

Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:

• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131

The Centers for Disease Control (CDC) states that over 80% of the population will experience back pain at some point in their life. In fact, the World Health Organization estimates that approximately 149 million workdays are lost due to back pain. While millions of Americans experience back pain, the majority of back pain cases are non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. With non-specific back pain, there are usually 3 common factors that are contributing to it: 1. Poor posture. 2. Weak core and gluteus muscles. 3. Poor hip flexibility. You may be thinking, “What do my hips have to do with my back pain?” Well, your hips have a very large range of motion that works together with the

movement of your back. Your hips contain thick Y-shaped ligaments known as “iliofemoral ligaments” that work to provide support. With prolonged sitting over weeks, months, or years, these ligaments shrink, reducing the natural movement of the hip joints. When the iliofemoral ligaments shrink, they begin to yank and pull on the pelvis, which is attached to your spine – thus causing back pain. Additionally, this can cause the pelvis to tilt, altering the posture of your spine and increasing strain. Luckily, this can be resolved through improving your hip mobility. Contact ReQuest Physical Therapy today to find out how!

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HOWCAN I TELL IFMY HIPS ARE HEALTHY?

Your hips are part of a kinetic chain, meaning that they make up a combination of weight-bearing joints that must function together in harmony in order for your body and posture to function properly. If one part of the kinetic chain is out of balance, stress may be placed on another part of the body – such as the back. Fortunately, you can test your hip mobility with some at-home tests. If you notice that any of these bring you pain or discomfort, don’t hesitate to contact ReQuest Physical Therapy as soon as possible to find relief. • Cross one ankle above the other knee, cross-legged in a “figure 4” position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause back pain or hip discomfort on that side. 1. Hip Mobility Test • Lie on your back with your legs straight out. • Squat down as far as you can, keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side. Find relief for your back pain today! If you are looking for a safe and effective treatment method for treating your back pain and figuring out if it is originating from your hips, contact ReQuest Physical Therapy today to consult with one of our physical therapists. Your physical therapist will conduct a comprehensive exam to determine the best individualized 2. Hip Squatting Test • Keep your knees parallel, facing forward.

treatment plan for your needs. This will include targeted stretches and exercises in addition to any pain-relief modalities your physical therapist deems fit. Our mission is to help relieve your painful back symptoms while simultaneously improving your hip mobility, strength, and function. Contact us today to get started on the first steps toward relief!

Call us today to schedule an appointment!

LEMON PAPRIKA BRUSSELS SPROUTS & LEEKS TASTE HOW DELICIOUS WEIGHT LOSS CAN BE

INGREDIENTS • 3 C Brussels sprouts, trimmed & blemished outer leaves discarded, each cut in half • 1 C leeks, sliced • 2 tsp. vegetable broth or water

• 2 tsp. smoked paprika or to taste • 1 tsp. cumin or to taste • 1 tsp. cinnamon or to taste • Dash of salt • Fresh ground peppercorns, to taste • 1 lemon, cut into wedges

DIRECTIONS Preheat oven to 450oF. Line baking pan with parchment paper. If you don’t have any, lightly spray baking pan with thin film of non-stick cooking spray. In a large bowl, toss the vegetables with broth or water to coat. Pour off excess broth. Toss in seasonings. Spread veggies in single layer evenly on baking pan. Bake 10 minutes or until sprouts and leeks are tender. Garnish with lemon wedges and ground peppercorns. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.

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Patient Success Spotlight

Do You Have Friends or Family Unable to Do The Following? • Move without pain • Bend and move freely REFER A FRIEND! WHO DO YOU KNOW THAT NEEDS OUR HELP?

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

Have them call our office today! 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

This has been a very positive experience! “My balance has greatly improved and I feel extremely confident in performing everyday tasks. This has been a very positive experience. I have enjoyed the great quality of care I have received, and I appreciate all the kindness and concern showed by all the staff. Many thanks to Jerry, Adrian, and everyone.”

WE MAKE IT EASY TO LEAVE A REVIEW!

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:

FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131

Limited to the first 25 callers. Expires 10-28-19

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YOUR ANNUAL INSURANCE DEDUCTIBLE?

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of- pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.

Exercise Essentials Try these exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

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HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Return to the start position with control.

Exercises copyright of

www.simpleset.net

Strengthens hips

Stand with good posture Lift knee high HIP ADDUCTOR STRETCH (LATERAL LUNGE POSITION) Improve the strength and coordination of your hip muscles. Begin in the side lunge position as shown. Your leg should be out to the side and slightly behind you, both feet flat on the floor. Keeping your back straight, lunge deeper to the side until you feel a stretch along the inside of your leg.

Lift knee high

sture

ge Position)

ly behind you, both

Strengthens hips

the side until you

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Lunge to side - You should feel a stretch on the inside of your leg

Why You Need To Come In For Another Check-Up:

should feel a stretch on the inside of your leg

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle

wall

Back against wall , feet one stride length from wall

Squat until legs bend 45 degrees

Take Care Of Your Aches & Pains Before It’s Too Late!

Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131

rs at 90°

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