AUGUST 2019
Your Newsletter to Greater Heal th
YOU CAN OVERCOME BACK PAIN RECOVERY IS A STEP AWAY
ALSO INSIDE: Back Pain Prevention • What Our Patients Say • Exercise Essentials • Featured Specialty: Manual Therapy • Share the Benefits of Physical Therapy
WWW .MECHANOTHERAPY. PHYSIO
AUGUST 2019
Your News l et ter to Greater Hea l th
YOU CAN OVERCOME BACK PAIN RECOVERY IS A STEP AWAY
• Stress • Fear and avoidance of using the low back
Low back pain is the most common cause of activity limitation and missed work in many countries around the world and the U.S. is no different. For people who experience low back pain, the recurrence rate ranges from 24-33%, and between the years of 1996 and 2006 rates of chronic low back pain increased from 3.9% to 10.2%! Sadly, a study that came out in 2017 showed that only 10% of visits to the doctor’s office for low back pain resulted in a referral to physical therapy. That’s a problem. What Causes Low Back Pain? Low back pain is individual and multi-factorial. Patients should be thoroughly examined in order to identify their specific root cause. Possible causes include: • Hip weakness resulting in overuse of low back muscles • Poor trunk muscle strength/endurance • Asymmetrical and/or inadequate hip flexibility • Excessive spinal flexibility • Positional habits such as only crossing one leg • Poor sleep
Unfortunately, many people are not proactive about managing their low back pain and we know that the longer people wait to address it, the longer it tends to stick around. Most people believe their low back pain will just gradually go away on its own but one study on 490 patients showed that after 12 months of “wait and see” only 25% had completely recovered in terms of pain and disability. Back Pain Solutions MechanoTherapy to the rescue! Lots of studies now show that physical therapy can drastically improve your quality of life, decrease your pain and save you money on other medical expenses in the long run. At MechanoTherapy, we are Board Certified Specialists in Orthopedic Physical Therapy meaning that we’re the experts when it comes to getting you moving pain free once again.
To find out more about how we can help you take charge of your back pain, call us today at (503) 567-5771 or visit us online at www.mechanotherapy.physio.
A R E Y O U L E T T I N G Y O U R PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !
BACK PAIN PREVENTION: S I M P L E S O L U T I O N S F O R A PA I N - F R E E L I F E
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. To find out more about how we can help you achieve freedom from back pain, call us at (503) 567-5771 or visit www.mechanotherapy.physio. Sources: www.apta.org www.acatoday.org/Patients/Health-Wellness- Information/Back-Pain-Facts-and-Statistics www.ninds.nih.gov/Disorders/Patient-Caregiver- Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
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 first facing the object and standing as close as possible.Thensquatwhilekeepingyourspine straight. Lift with your leg muscles, as this willreduce thepressureplacedonyourspine. Variability is the Best Posture There is no perfect posture. The body likes variability so that we are always loading
different tissues. Have you been trying to maintain a military-type posture to no avail? Try relaxing back into your chair and slightly reclining. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By liftingweights,runningandswimming,youcan 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, andmake sure your body is in good condition. If you have a
WHAT OUR PATIENTS SAY SUCCESS STORIES
Within four visits I was feeling completely healed. FOUR VISITS! That’s all it took.”
“I was struggling with lower back pain off and on for over a year. I wenttonumerouschiropracticappointmentsbefore Ifinallydecided to treat with Warren at MechanoTherapy. Within four visits I was feeling completely healed. FOUR VISITS! That’s all it took. The homeexerciseswereeasytosticktoandWarren’sadviceonhowto change my posture to avoid discomfort was a serious life changer. I am so grateful for all of his help. ” – E. S.
Single Leg Bridge Lie on your back with knees bent and your feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Pull your right knee all the way to your chest and use your left foot to push your hips into the air. Avoid arching your back and instead try to feel your glutes (buttocks) lifting you up. Hold hips in the air for 5 seconds. Perform for 10 reps and then switch legs. This is a good exercise to loosen up in the morning. EXERC I SE ESSENT I ALS START STRENGTHENING YOUR HIPS
MANUAL THERAPY FEATURED SPECIALTY
Also known as “hands-on therapy,” manual therapy is a specialized treatment performed by licensed physical therapists. During this treatment, your MechanoTherapy physical therapist will manipulate joints and soft tissue with nothingmore than their hands. That means no intimidating machines or equipment involved – just hands! Manual therapy is used as a way to relieve pain, reduce swelling,decreaserestriction, improverangeofmotion,and mobilize joints. In order to do so, your physical therapist will conduct targeted massages and stretches to the affected part(s) of your body. To find out more about Manual Therapy and if this treatment is right for you, call us at (503) 567-5771 and schedule an evaluation!
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of.
SHARE THE BENEFITS OF PHYSICAL THERAPY! Do You Have Friends or Family Members That Have Trouble:
OUR SPECIALTIES We provide 1-on-1 treatments specific to your condition! • Manual Therapy • Soft Tissue Mobilization • Blood Flow Restriction Training • Joint Mobilization • Nerve Flossing/ Neurodynamic Moblilization • Strength and Conditioning Don’t let your pain hold you back. Call us today at (503) 567-5771 or visit our website at www.mechanotherapy.physio.
� Moving without pain � Bending &moving freely � Balancing confidently & securely
� Sitting for long periods � Walking for long distances � Living active & healthy
Tell Your Friends About MechanoTherapy! We appreciate your confidence and will do our best to help those you refer meet their health and rehabilitation goals. Thank you to all of our friends who refer others to us!
(503) 567-5771 | WWW.MECHANOTHERAPY.PHYSIO
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