Life Without Back Pain

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StaffSpotlight Kelsey Hest DPT

Kelsey Hest received her Doctorate of Physical Therapy from the University of North Dakota in Grand Forks, ND. She enjoys working with a variety of patient populations and has a special interest in treating patients with sports injuries, treating women post-partum, and post-operative rehabilitation. Kelsey has advanced training in treating urinary incontinence, pelvic organ prolapse, and pelvic pain and she continues to pursue her Board Certification in Women’s Health physical therapy. Kelsey believes patients should have an active role in their rehabilitation and she places an emphasis on patient education. Her treatment techniques focus on core strengthening and postural correction, manual therapy techniques, and functional exercise to help her patients return to their previous level of function. Kelsey lives in Thief River Falls with her husband, Ben and 2 daughters. In her spare time, she enjoys playing volleyball, skiing, hiking, and running.

“Will I Ever Play With My Children Again Without Aching Back Pain? ” FINDING THE SOURCE & RELIEF FROM YOUR BACK PAIN Performance For Life NEWSLETTER


Isbackpaincausingyou tomovea littleslowerandmorecautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why do I have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of thespine,hipsandmusclesof the thighs • Poor coordination of the abdominal, pelvic and back muscles Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treatingbackpainstartswithdeterminingthetruecause.Athorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.

“Most any type of exercise can reduce your risk of low-back pain by between 25% to 40%.” JAMA Internal Medicine, Jan. 2016

Are you in Pain? Call Today And Start Feeling Better Fast!

Clifford Lafreniere PT Certified MDT

• Is your mind on your back and neck pain instead of your life? “I’ve put this Free Report together that shows you the 5 natural ways to stop your back & neck pain.”

• Have loved ones stopped listening to your complaints because they have heard it so many times before?

• Do you feel really stiff when you try to get out of bed in the morning?

Patient Spotlights

• Do you have to think twice before you pick things up?

If You’re Nodding Yes Then Now is The Time to Make Your First Step in The Right Direction and Take Charge of HowYou Feel, DOWNLOAD THIS BOOK TODAY!

“I am so grateful!” “After receiving physical therapy services from another provider, I sought relief at Achieve Therapy. From the minute I walked in the door, Achieve Therapy’s staff was friendly and knowledgeable. After a couple weeks therapy, I felt better than I had in over a year. I am so grateful for the comprehensive care I received at Achieve Therapy. I will not hesitate to return to their center in the future! The staff and services provided at Achieve Therapy are second to none!!” - Denise “I absolutely love the staff!” “To me the most important thing is the people!! The air when you walk in is always friendly and accommodating. I absolutely love the staff. My physical Therapist, Heather has done more for me than anyone anywhere. Jeff is always willing to set you up on a workout plan and Leah is always there to kick your butt for not coming in to work out. There is a lot of personal caring. Staff really cares about YOU.” - Laura



1. Keep a Good Posture When you are standing, imagine a string through the topofyourhead liftingyoustraightup.Thisputsyour neck, shoulders, spine and hips in natural alignment. With sitting, make sure you sit back in the chair with your feeton the floorandyour lowerbacksupported. Yourshouldersshouldnotslouchwhensitting.Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if youpickupsomething light,yourbackmuscleshave to lift the weight of your upper torso and control that movement.Makesureyoualways facewhatyouneed topickup,squatkeepingyourspinestraightandpush withyour legmuscles.Thishelps reduce theexcessive pressure on your spine.

3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focusedontoa fewsegments,which can then fail.Aneasystretching routineeverydaycan keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movementofyourspine.Majormuscles thatsupport the spine are called your core muscles and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spineandhave theability toeasilycontrol lifting,quick movements, bending and a lot more.

5. Physical Therapy Our team of experts are professionals in evaluating spineandbodymovement.Byhavinga regularcheck up,youcanmakesureyourbody is ingoodcondition to tackle theactivitiesyou love. Ifyouhaveahistoryof back pain, injury or are currently experiencing aches andpains,wecananalyzeyourproblemandconstruct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severepainwecanhelpyougetoutofpainand living the life you deserve. Call Today!

Relieve Back Pain In Minutes Try this movement if you are experiencing hip pain.

Good For The Low Back

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Repeat 8 times on both sides.

You Get Results With These Effective Programs

• TMJandHeadache • BackPain • NeckPain • SportsMedicine • OrthopedicTherapy • Vertigo

• Neuropathy • Urinary Incontinence • Women’sHealth • Fibromyalgia • Golf Injury • Geriatric

• FunctionalCapacityExam • Performance forLifeFitness • NewGenPrescriptionOrthotics • DryNeedling • CranioSacralTherapy • LSVTBIG

• Osteoporosis • Lymphedema • Pilates

• PeripheralNeuropathy • WorkRelated Injuries • WorkPlace JobDemandAnalysis

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