MSR: Is Back Pain Slowing You Down?


Jamie is a licensed PTA (Physical Therapist Assistant) at MMA & Sports Rehab. She graduated with an Associate’s Degree from Pensacola State College and has worked in the physical therapy field for over 16 years. She was first introduced to physical therapy at a young age after she was in a car accident her junior year of high school. After recovering from her injuries, she worked as a rehabilitation technician for 9 years in the same office that she received care. She has been practicing as a LPTA for 7 years in Skilled Nursing and Long Term Care treating a variety of orthopedic, neuromuscular, and cardiac conditions.

Jamie is originally from the Emerald Coast and home of the sugar white sand beaches, Pensacola, FL. Prior to moving to Northern Virginia, Jamie and her family lived in Dothan, Alabama, Albuquerque, New Mexico, and Minot, North Dakota. Outside of work, Jamie enjoys weightlifting, hiking, traveling, and spending time with her husband, Ajay, and son, Easton James. Jamie is currently working on obtaining her certification as a Performance Enhancement Specialist (PES) through the National Academy of Sports Medicine (NASM).


• Is Back Pain Slowing You Down? • How To Take Care Of Your Back

• Patient Success Spotlight • Relieve Back Pain In Minutes




• How To Take Care Of Your Back • Have You Met Your Annual Deductible?

• Patient Success Spotlight • Relieve Back Pain In Minutes

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime.The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. 

Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Back Pain Prevention 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 right,makesureyou’refacing theobject.Squat,keepingyourspinestraight.Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can 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, and make sure your body is in good condition. If you have a 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.

How To Take Care Of Your Back

1. Make Good Posture A Habit When you are standing, feel that the weight in your feet is going through your arches. Stack your knees over your ankles, your pelvis over your knees, and your shoulders over your pelvis. Let your head be in a relaxed position without your chin poking forward. Good posture doesn’t mean holding yourself up like you’re in the army. You should be comfortable, though it might still take time to get used to a new posture, even if it’s a better one. While sitting, make sure you’re using the backrest without your shoulders slouching or your head far forward and your feet are on the floor. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive 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 focused on a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvic, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are experts in evaluating spine and body movement. Byhavinga regularcheckup,youcanmakesureyourbody is ingoodcondition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted exercises, we can help you return quickly to feeling your best. Even if you suffer from severe pain, we can help you get out of pain and living the life you deserve. Call us today to schedule an appointment at (703) 884-7084.

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

Healthy Recipe: Turkey Meatballs

INGREDIENTS • 1 lb ground turkey • 1 large egg, beaten • 1/4 cup shaved parmesan

Strengthens Back

• 1 tsp garlic powder • 1 tsp onion powder

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times.

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

INSTRUCTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

CALL TODAY! (703) 884-7084


Patient Success Spotlight

“Dr. Shakya has helped me return to the active life I thought I had lost forever.”

An insurancedeductible istheamountofmoneythatyoumustpaybefore your insurancecompanypaysforyourmedicalservices. Ifyourdeductible is met, your Physical Therapy may not cost you anything. Patientswithfamilyplansor thosewhohavehadmajorsurgeriesorhave a chronic illness are especially likely to have a $0 balance remaining on theirout-of-pocketexpenses.Thismeansthatthecostofphysicaltherapy could be minimal or completely covered by the patient’s insurance plan. Ifyouareclosetoorhavemetyour insurancedeductiblefortheyear,then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Contact us today to schedule your appointment.

“I have to admit that I was more than skeptical when Dr. Shakya told me he could help me with my back pain. When we met, I was in tremendous pain from a training injury. And I had just undergone a fourth shot (in three months) in my spine to help relieve at least some of the pain. A surgeon at the GW medical center diagnosed me with spinal stenosis and multiple bulging discs. Due to the pain, I was unable to workout and thought for sure that I’d never to train like I had been all of my life. And I figured surgery was inevitable. Now, several months later, I am pain free, thanks to Dr. Shakya. I am more than impressed with the depth of Dr. Shakya’s knowledge - he seems to know exactly what to do to treat my symptoms. And he’s doesn’t rely on just one technique. Rather, he uses a variety of techniques to treat me, including manual manipulation, prescribed therapeutic exercises, dry needling, and personalized training to teach me how to move correctly as well as movements to avoid. Under Dr. Shakya’s care and direction, I have returned to my P90X, P90X2, and P90X3 training routines. Although there are some training movements I must avoid, like anything explosive (e.g., plyometrics) and pressing over my head, and many I must modify in accordance with Dr. Shakya’s instruction, I am still able to do most of them. Without Dr. Shakya’s help, I do not think I would be able to do any of them. Dr. Shakya has helped me return to the active life I thought I had lost forever. Thank you!” - Rich

Practice News

MSR at PPS 2018 Dr, Ujjwal attended “Private Practice Summit 2018” conference located in Las Vegas, Nevada this past October.

Injury Prevention Seminars This past year, MMA Rehab hosted two injury prevention seminars, one on hip and knee injury prevention in May, and we did a shoulder and neck injury prevention seminar in August. If you were unable to make either of those Seminars, don’t worry! We will be hosting another Injury Prevention Seminar on back pain early in 2019. Stay tuned for an official date and time!

Halloween Fun at MSR As you can see, we couldn’t resist coming to the office dressed up for Halloween this year!

Pain science with Bio- mechanics

Dr. Ujjwal also attended “Pain science with Bio-mechanics course with Dr. Greg Lehmann” early this year.

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