South Valley_Gardening Tips and Back Pain

Health & Fitness

You don’t have to let back pain limit your life. Discover natural relief.


HOW PHYSICAL THERAPY TREATS BACK PAIN Health & Fitness The Newsletter About Your Health And Caring For Your Body

Millions of Americans each year suffer from debilitating back pain that affects their quality of life. Learn how to treat and relieve your back pain with physical therapy, thus reducing the chance of surgery. What does a physical therapist do and how can they help with low back pain? Whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or avoiding your favorite sports or leisure activity, physical therapy can help. We spend one-on-one time with you on each visit using hands on techniques that get the joints, muscles and nerves moving again. We also design and have you complete a comprehensive exercise and education program to get you back to what YOU want to do—which is the whole point, right? Our physical therapists can help you move better with less pain and can help speed your recovery by giving you the tools to be successful. We don’t just treat your symptoms, we want to empower you to be able to prevent your pain from returning—to keep you healthy for the long run. Call us today to setup a consultation and see just how well your back can feel with physical therapy! CALL 408-365-8400!

2. Dress For The Garden Gardening during the fall requires dressing for the occasion. In addition to wearing long pants and long sleeves, you have to wear supportive shoes. Make sure your shoes have a skid-resistant sole and cover the entire foot. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back.

3. Safety First Choose the right gardening tools to limit the stress on your body! • Limit the weight of the tool—the tool should be sturdy but not heavy • Choose handles that provide a comfortable grip size, that are soft, and easily fit into your hand • Choose a tool that is efficient at the task it is meant to perform, that utilizes leverage, and is sharp enough to cut Protect your back before, during and after your fall gardening by following these tips: • Squat or use one knee to support yourself while gardening • Keep your spine as straight as possible • Use your hips and knees to lift • Alternate tasks such as digging, lifting, and walking, to relieve strain on your spine

Fall gardening offers the opportunity to plant fall flowers, clean out the flower beds and vegetable garden, and to plant bulbs that bloom next spring. Fall gardening has several advantages, such as cooler temperatures and less humidity than summer months. However, you have to take steps to protect your back from injury during gardening. 1. Warm Up First Warm up? Yes, you should warm up before you start gardening this fall. Your low back is the most vulnerable to injury first thing in the morning. So it is important for morning gardeners to make sure to walk or be up and moving around for at least 45 minutes before starting any bending or lifting. This along with stretching will keep you safer. Just like before and after a run or workout, you have to stretch before gardening and again after you complete your fall gardening, each day. Failing to warm up first through stretches or a walk increases your risk of back pain or injury.

Patient Spotlights Fabulous, must-read stories of success

“These guys have earned my respect and trust.” “I have had back problems for as long as I can remember and have seen a fair number of PT’s. When I hurt my back this last time I called SVPT and they were able to see me that same day! They even worked with my physician to get the right paper work sent over. I couldn’t even drive myself there; it was so bad I could barely move. After an hour with Tom and his staff I walked out feeling a million times better! The place is well run; the staff is professional and knows how to work with different and sometimes difficult personalities. They know what they are doing and are providing very helpful advice on how to get the right type of exercise, what to do and what not to do. I wish I’d never have to see a PT again of course, but I know I will. And there is no question where I will go again. These guys have earned my respect and trust.” - K.S.

“It was a very positive experience for me.”

“I received physical therapy at South Valley for lower back pain and sciatica. I’m happy to report that I am now pain free. Every person that I worked with was professional, courteous and thoroughly knowledgeable about the care they were giving me. It was apparent that everyone not only enjoyed their jobs, but enjoyed working with each other as well. All around6 it was a very positive experience for me.” - R.D.

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• Track weight loss • Track muscle mass gains/losses • Measure caloric intake levels Only $25 Full Body Composition Analysis GET THE INFORMATION YOU NEED TO FEEL AND LOOK YOUR BEST!

CALL TODAY! 408-365-8400 Fax: 408-365-8417

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Practice News We want to not only help our patients but we love to give back to our community. Discover our events, recipes and goings on.


The team had a great day at the YMCA Teeing Off for the Teens Golf Challenge on October 5th at the beautiful Cinnabar Hills Golf Course! They shot a 66 and landed right in the middle of the competition. Jeff Sawhill won the award for longest drive hitting the ball an amazing 323 yards! Way to go Jeff! And best of all the YMCA raised A LOT of funds to help send underserved youth to camp!

Pictured left to right SVPT, CEO Tom Sawhill, Past Director of PR Jeff Sawhill, former patient, Alan Turner and current patient Jerry Graham.

GIFT AND TOY DRIVE The holidays are quickly approaching and SVPT will be collecting new gifts/toys for the underserved youth of San Jose by partnering with Sacred Heart Community services. We will have the collection box set up by Thanksgiving so feel free to come by and drop off a gift and pick up a raffle ticket for a $50.00 Amazon Gift Card (our little incentive for donating). CONGRATULATIONS! SVPT would like to send a shout out to Tom & Kathy’s grandson Nolan Prim, who was selected to represent PA Walsh Steam Academy in Morgan Hill as the Rotary Club Student of the year! Nolan is a 5th grader at PA Walsh and in addition to being an excellent student Nolan is a competitive gymnast.

What you can do to relieve pain and feel energized! 2 Easy Stretches

2. Bridge


Improves Mobility

Strengthens Core

Lie on your back with knees bent and feet hip distance apart. Inhale and lift the hips. Keep the chest open. Hold for 30 seconds and repeat 10 times.

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

Does Your Friend or Family Member Need Physical Therapy? Tell Them to Check Us Out!

Do You Have Friends Or Family Unable To Do The Following? • Climb stairs without pain • Bend and move freely

If you know someone suffering with aches and pains give the gift of health. Refer them to South Valley Physical Therapy today. Pass along this newsletter or have them call us directly for a Pain Relief Consultation.

CALL TODAY! 408-365-8400 Fax: 408-365-8417

• Balance confidently and securely • Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle

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