SportAndSpineTherapyOfMarin_The Core of Back & Neck Pain

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . DECEMBER 2019

GETTING TO THE CORE OF YOUR BACK & NECK PAIN

ALSO INSIDE: • Core Strength & Back Pain • Staff Spotlight • Tasty Recipe: Orange Cranberry Bread • Service Spotlight • Exercise Essentials: Strengthen Your Core

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N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

DECEMBER 2019

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GETTING TO THE CORE OF YOUR BACK & NECK PAIN

R E S T O R E

Backandneckpainaretwoofthemostcommon issues that American adults experience. By being two of the leading causes for medical intervention as well as the need to miss work, back and neck pain create huge physical and economicburdens.Whilethesemayfeelliketwo separate issues, it is somewhat common that neck pain and back pain are actually related. Core strength can have a huge impact on your overall health and wellness. When your core is weak, it can cause you to experience added pressure on areas like your neck and back. Your core refers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in. Everything from walking, running, andswimmingtosittinganddrivingrequireyou to engage your core. Neck Pain 101 There are a lot of reasons why neck pain may develop, including everything from sudden

incidents like a car accident or a slip-and-fall injury,tomorechronic issues,suchasregularly hunching over a desk at work or staring down at your phone all day long. One of the biggest problemswithneckpain isthat itoftentriggers headaches, as the pain is so closely connected tothespineandnervoussystem.What ismore, addressing neck pain is sometimes difficult as there is so much potential to cause more damage to theneck.This iswhyworkingwitha physical therapist to address neck pain is wise. A physical therapist can help treat neck pain by improving range of motion, using targeted massagetechniques,andby improvingstrength asneeded.Forexample,inmanysituations,neck paincanbe treatedby improvingcorestrength. Back Pain 101 Severe back pain impacts more than half of the population, and many of those with pain in the back as a result of injury end up dealing with that pain long term. One of the biggest problemswithbackpain isthatonce itdevelops, it isdifficulttoworkaround it,andmanypeople

begin modifying their movements as a result, causingtheirbacktocompensateforthe injury by putting pressure on other muscles that eventually just leads to more back pain. For this reason, back pain can frequently become a Catch-22 — avoiding the things that hurt your back could actually lead you to develop more pain in the future. Working with a physical therapist is the best way to cut your back pain issues in half. Physical therapy can address back pain by helping to improve your range of motion, strengthen the muscles in yourbackandsurroundingareas,andbyusing targeted massage to reduce tension. In many situations,workingwithaphysicaltherapistto improvecorestrengthcansignificantlyreduce the severity of your back pain. We can help you achieve a pain-free life! Contact us today (San Anselmo: 415-457- 4454 or Novato: 415-898-1311) or visit us at www.sstmarin.com.

CORE STRENGTH & BACK PAIN

You may be surprised how frequently issues with the neck andbackactuallystem from issues withcorestrength.Yourcorerefers to the muscles that make up your torso, including your abdomen. These muscles are called the core because they are at the center of your body, and they are necessary in just about every action that you engage in.Everything fromwalking and running and swimming to sitting and driving require you to engage your core. There are a lot of reasons to improve core strength outside of any existing neck or back pain. When you improve your core, you are likely to also improve your posture and thereby reduce your risk of developing further back pain in the future. Furthermore, the exercise that helps to improve core strength is often helpful in promoting weight loss, and for thosewhoareoverweight,thiscould also help reduce pain in the neck and the back. Sometimes, when your core is weak, itcancauseyoutoexperience added pressure on areas like your neck and back. There are a lot of ways that working with a physical therapist can help you improve your core strength. You may be

encouraged to practice core exercises, for example, which may includeabdominalcrunchesor leg lifts.Lightweight-trainingactivities are also frequently helpful, as are balance-based activities like yoga. If you haven’t spent much time building core strength in the past, then working with a physical therapist at Sport and Spine Therapy of Marin is a great place tostart.Yourphysicaltherapistwill guideyou throughproperpostures and movements to reduce further risk of injury.

Contact us today (San Anselmo: 415-457-4454, Novato: 415-898-1311) to start your journey to increase core strength and finally say “goodbye” to pain in your neck and back.

M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRENGTHEN YOUR CORE

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Exercisescopyrightof

Front Plank Forearms & Feet Lie on your stomach with elbows bent. Your legs should be straight out behind youwithyour feet together.Raiseupon your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs togetherasyouhold.Hold for 20 seconds and repeat 3 times.

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Want to improve your...

• Core strength • Athletic and fitness performance • Continuing rehabilitation

• Prevention of future injuries • Overall strength, balance, endurance, and flexibility?

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We’ll identify those areas that we can help you improve and develop a personalized program to achieve your goals. Call us today!

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

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MIKE MOTTOLA ,DPT, CLINIC DIRECTOR STAFF SPOTLIGHT

PILATES SERVICE SPOTLIGHT

Mike graduated from Utica College in upstate New York in 2010 with his DPT. After passing his national board exam, he traveled as a contracted PT to Texaswhereheworkedinavariety of settings including Pediatric Outpatient, Adult Outpatient with focus on neurological and orthopedic populations, and Home Health Pediatrics. Mike then made his way to the West Coast in2011working forKaiser San Jose Home Health and then Professional Health Care at

ThePilatesmethod isaseriesofcontrolledmovementsperformed onthefloor (matwork)oronspeciallydesignedexerciseapparatus (a reformer). Pilates works to enhance circulation, flexibility, and strengthen muscles without putting unnecessary stress on the joints.Today, it isoneof themostpopularexercisemethods in the country. Best of all, Pilates is for everyone — all ages, physical abilities, and fitness levels. We offer individualized programs for thosenew to fitnessaswellaschallengingworkouts forathletes. Benefits of Pilates: • Improves core strength, posture, and body awareness • Increases overall strength and flexibility • Increases energy and uplifts mood • Low impact, easy on the joints At Sport and Spine Therapy of Marin, our Pilates classes are taught by a certified Physical Therapist who is highly educated and understands complex patient conditions. We emphasize a more individualizedapproach inhelpingpatientswith theirneeds with a small class size, allowing for more personal attention. Beginner and intermediate Pilates classes are available! Duet and private classes are also available by appointment. Contact us today to learn more!

Home, before choosing to make Marin County his home. With a sports background including baseball, swimming, cycling, and triathlons, Mike has an understanding of what it takes for an athlete to get back to their optimum performance following an injury.Currently,Mike isamemberoftheTamalpaisMastersSwim Team,andcompetes intheXterraTriathlonSeries inTahoe.When he is not racing, you can find him on the local trails riding with his wife and Australian cattle dog. At Sport and Spine Therapy of Marin, we value our patients and are dedicated to providing the highest quality of physical therapy services as we treat the whole patient, not just the specific injury. Schedule an appointment today by giving us a call! San Anselmo: 415-457-4454 | Novato: 415-898-1311

E N H A N C E

LIVE LONGER, BETTER, & HEALTHIER

INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 teaspoon baking powder • 1/2 teaspoon baking soda

• 1/2 teaspoon salt • 1 cup fresh cranberries • 1 teaspoon orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg

Tasty Recipe: Orange Cranberry Bread

DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy!

Recipe: https://www.joyfulhealthyeats.com/moist-orange-cranberry-bread/

WE CAN HELP YOU FIND RELIEF. GIVE US A CALL, TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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