Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain.
The Newsletter About Your Health And Caring For Your Body
Natural Relief • • For Your • • Aching Back
INSIDE: • Get Relief For Your Aching Back
• 7 Tips to Avoid Back Pain
Health & Fitness The Newsletter About Your Health And Caring For Your Body
Wecanhelp... Get Relief For Your BackPain
Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. Here are some interesting facts on back pain: • Back pain is the number one disability for those under age 45. • In the United States of America alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free back. There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you!
www.pt-specialties.com
Exercise Essentials Try these simple exercises to help keep you loose and pain free... Share this with a friend or family member to help keep them healthy too!
Helps Stengthen Your Core
Helps With Low Back Pain
QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold for 15 seconds. Repeat 10 times on each side.
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Who do you know that needs our help?
Refer a Friend Do You Have Friends or Family Unable to Do The Following? 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
If you know someone suffering with aches and pains give the gift of health. Refer them to Physical Therapy Specialties today. Pass along this newsletter or have them call us directly for a Physical Therapy Consultation.
Call Today! 925.417.8005
Patient Spotlight
What our patients have to say!
“Kristina and I have a great relationship. She tells me what to do and I do it; and I do it over and over again. Seriously, Kristina is always upbeat. She always comes in fresh, like I’m the first person she is seeing that day. She always takes time to understand what is happening with me and arranges the session accordingly. With Kristina’s help and knowledge I have steadily progressed in my recovery from a hip replacement. After six weeks of therapy I was on the golf course playing my first game in a long time. Eight weeks in, I am contemplating getting back on the tennis court. Yea!” Bruce V. “After six weeks of therapy I was on the golf course playing my first game in a long time.” “When I first went to PT this year for my neck and shoulder, I really thought I was going to have to have surgery. My neck was so locked up and I could not move my shoulder without terrible pain. I was also suffering with bad headaches. Well, thanks to Ida, who poured her heart out to help me get back to normal again. She is a miracle worker!!! Ida has such dedication to each patient she comes into contact with. I am very grateful for Physical Therapy Specialties. The staff is helpful, kind, & personal. They makes you feel cared about from the minute you walk in the door until you walk out at the end of your treatment. I would highly recommend Physical Therapy Specialties...In Appreciation,” Sharon L. “Ida has such dedication to each patient she comes into contact with. I am very grateful for Physical Therapy Specialties.”
Bruce V. with his Physical Therapist Kristina
www.pt-specialties.com
New Treatment And The Effects Are Truly Amazing!
In July Physical Therapy Specialties hosted a training workshop to learn a newly developed treatment technique for the relief of pain. Our patients are loving the immediate pain relief this method offers. The method is called the Whelton Myofascial Referral Technique. Ryan Whelton, a physical therapist, discovered a connection to pain pathways through the myofascial system (muscle connective tissue that attaches to the skin, ligaments, nerve sheaths, etc.) that can be treated in an area that one would normally not associate with the area in pain. For example, many pain conditions of the shoulder can be relieved by briefly treating an area at the lower leg. It may sound strange, but the effects are truly amazing.
Our therapists learned this technique for the treatment of lower back pain, knee pain and shoulder pain. We plan to learn additional treatment areas of the body in the future. We are finding it effective for over 80% of our patients who are experiencing pain in these areas. It is especially helpful for chronic pain conditions but also works on an acute injury which helps to reduce pain during the healing phase. If you want to learn more about it, do an internet search for the Whelton Myofascial Referral Technique, or ask one of our therapists more about it. On the internet, one can view video clips of this treatment technique being utilized on real patients.
Talk to the experts! • Ida Hirst, PT • Dina Stepanek, PT
IMPROVE Your health in our warm water therapy pool!
I ncrease range of motion M ove freely P rotect joints R educe pain O btain cardio fitness V i tal ize muscle strength E nhance flexibility and balance
• Melissa Giustino, PT • Stephen George, PT • Caitlin Cooper, PT • Kristina Chang, PT • Jennifer Freitas, PT • Michael Petrak, PT
“Aquatic gear assists in helping the Muscles and Joints stay strong”
Email us: Ida@pt-specialties.com CALL TODAY! 925.417.8005
Pool Therapy and Water Classes Offered Daily. Schedule is on our website.
7 Tips for Avoiding Back Pain
Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning:
1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. Studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain as well as all the other health benefits. 3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain. 4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. What is most important is to be in a comfortable position that you can sleep in to achieve the most rest. Sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best during the first 15-30 minutes in bed. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Try to avoid sleeping on your front. 5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this every 10 minutes. 6. Watch how you lift. Don’t bend over from the waist to lift heavy objects. Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. 7. Use supportive shoes. A good pair of shoes, with cushion can reduce pressure on your back. Avoid using high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. The important part is to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you pain free for a lifetime.
To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!
Come Back In For A Consultation 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!
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See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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