Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time.
Health & Fitness The Newsletter About Your Health And Caring For Your Body
5 Keys to a Healthy Spine INSIDE:
• 5 Keys To A Healthy Spine • Get To Know Our Staff • Take Advantage of Our Complimentary Workshops! • A Fireman’s Recovery Story!
Time Is Running Out! Use Your Benefits Now! See important updates with Medicare inside!
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Health & Fitness The Newsletter About Your Health And Caring For Your Body Keys to A
Healthy Spine Gain More Productivity With A Healthier Spine.
to become weak with prolonged sitting, before/ after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary musclesupport toyourspine.Speakwithoneof our experts on what exercises are right for you. 4. Improve your nutrition Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons, muscles and discs in your spine need the right nutrition to stay healthy.
1. Watch your sitting Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. You can see other tips about posture on our Youtube page. 3. Tighten your core muscles Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles
Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues
and make pain more prevalent. 5. Get your spine moving
Your body was made to move, especially your spine. It is common for areas of your spine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back, starting PT within the first 14 days can save you (on average) $2,700.” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Call or Text 208.755.6715 to speak with one of our experts.
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Complimentary Workshops
Total Hip & Knee Replacements
Lower Back Pain and Sciatica
Balance, Dizziness, and Fear of Falling
Tuesday, November 6 @ 6 pm
Thursday, November 15 @ 6 pm
Tuesday, December 4 @ 6 pm
• What does a joint replacement involve? What is pre-hab? • How have a successful total joint replacement surgery • Preparing for surgery to speed recovery time, maximize ROM, and return to all of your activities
• Learn the #1 mistake back pain sufferers make • Get to know what causes back pain and how to fix it • Discover natural treatment options to restore your back and eliminate pain
• Learn what causes your balance to worsen as you age. • Natural solutions for improving balance and getting rid of vertigo and dizziness. • Gain the confidence needed to get back to life!
Rotator Cuff & Shoulder Impingement December 20 @ 6:00 pm
Hip Pain January 8 @ 6:00 pm
Balance, Dizziness, & Fear of Falling January 24 @ 6:00 pm
All Events Are Free • Limited Seating Events Filling Up Fast • RSVP by Calling or Texting 208.755.6715!
HowPhysical Therapy Helps Back Pain
Hooray! Online Payments Are Here! We’ve rolledoutournewonlinepayment system.Catchinguponyourbill isnow moreconvenient thanever! Go to www.PinnaclePhysicalTherapy.org thenclick “PayMyBill”.
ContactDerekwithquestionsat 208.777.4242.
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CALL OR TEXT ( 208 ) 755 - 6715 TO SPEAK TO A THERAPIST ABOUT YOUR PAIN.
Get To KnowOur Staff
Patient Success Spotlight
COLLIN ZIMMERMAN, PT, DPT is a graduate of the University of Mary in Bismarck, ND. He is passionate about serving patients and meeting theirneedsandspecificgoals.Collin enjoys working with patients who havebackpain,kneepain,neckpain, and many others. He has experience treating people who have vertigo (dizziness) or have dizzy spells. His goal is to provide therapy that is
second to none and build a partnership with each patient to ensure the best results. He is committed to finding answers and working as a team to collaborate in order to provide a high standard of care. Collin likes to work with people of all ages and demographics. Collin was born and raised in Casper, WY. He enjoys the outdoors includingbutnot limited tohunting,fishing,wakeboarding,snowboarding, and most sports that involve a ball. He is passionate about making connections and relationships in the community. He is always willing to try new and different things, making life an adventure. Collin is driven and goal oriented, always striving to reach the next goal.
“I had surgery on my neck in January 2018 and ended up with a spinal fusion. I knew about Pinnacle because we had Mark work on me in the past for back problems. I know the quality and thoroughness of Mark and his practice so I requested him on my own. After speaking with my surgeon, she agreed that Mark was the best. I was concerned that I may not ever return to my duties as a firefighter due to the extensive surgery, but Mark and his staff assured me I would return and did great in getting me back into shape in record time! Love those guys!” - Mike F.
Time Is Running Out!
Use Your Benefits Before 2018 Ends! Plus Medicare Updates! You only have 2 months left to take advantage of your medical benefits! Those benefits don’t roll over, so if you’ve already met your deductible for the year, take advantage of your benefits now! Medicare has recently removed the cap for physical therapy benefits*, meaning you can use Medicare to increase your endurance for those long, scenic hikes or sharpen your hunting skills for the season. Don’t give your money away! Enjoy your life without nagging pain or fear of further injuries! If your yearly deductible is met, what do you have to lose? Swing by Pinnacle Physical Therapy to improve your back, posture, hips, knees, shoulders, and more. Don’t ignore your pain or problems– we want all of our patients to experience the joys of life pain-free! You’ll be amazed by the long-term benefits of physical therapy on your body and quality of life! Call Summer at 208.777.4242 to get back in for a tune-up or work on another injury you’ve experienced.
*Whenmedicallynecessary
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