Is back pain causing you to move a little slower and more cautiously? 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.
The Newsletter About Your Health And Caring For Your Body
StaffSpotlight Many of you may know that Mandy is the founding owner of The Training Room. She spends most of her time in the Cherry Hill clinic treating patients and managing the business. She has been practicing sports medicine since she graduated PT school from the University of Miami in 1996. One thing you may not know about Mandy is her love for travel. This summer she experienced her greatest family adventure to date. Mandy, her husband Cary and her two sons Shane and Chase headed out west for a wilderness vacation. They traveled fromWyoming to Montana with stops along the way at 3 National Parks – Grand Tetons, Yellowstone and Glacier. They spent each day enjoying the outdoors whether it was hiking, kayaking, horseback riding or fishing. Quite a different life than what she’s used to in New Jersey! One highlight of the trip was seeing so many different animals including rams, moose, deer and even a black bear on their trail. The scenery was breathtaking and the adventures were amazing. It will definitely go down as a vacation of a lifetime for the Huggard family! For more details about Mandy, check out her bio under Our Team at www.thetrainingroompt.com Mandy Huggard, PT, DPT, ATC, CSCS Owner, Physical Therapist
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“I Can Run Again Without Aching Back Pain?” FINDING THE SOURCE & PAIN RELIEF FROM YOUR BACK PAIN The Training Room Bulletin The Newsletter About Your Health And Caring For Your Body
Is back pain causing you to move a little slower and more cautiously? 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 the spine, hips and muscles of 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 Treating back pain starts with determining the true cause. A thorough 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.
Mission Statement Our mission is to provide the opportunity for real change in people who want to improve their health, their performance and their lives. Our staff embraces the virtues of integrity, respect, and loyalty, which bonds our team together, with our patients, our clients and our community. We strive to demonstrate the value of our collaborative approach in a positive and supportive environment that sets the stage for successful outcomes. Our entire team is committed to providing patient/client centered solutions to assist individuals in achieving their health and performance goals.
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“HOW SHOULD I TAKE CARE OFMY BACK?”
1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine and hips in natural alignment. With sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 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 youalways facewhatyouneed topickup,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. Bykeepingyourbodyflexible, thenormal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday 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 muscles and include your abdominal, pelvis, 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. www.thetrainingroompt.com
5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition 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 easy 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 live the life you deserve. Call Today!
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Nutrition Fights Inflammation
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One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition
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and epidemiology in the Department of Nutrition at the Harvard School of Public Health. Be sure to include plenty of these anti- inflammatory foods in your diet: • tomatoes • olive oil • green leafy vegetables, such as spinach, kale, and collards • nuts like almonds and walnuts • fatty fish like salmon, mackerel, tuna, and sardines • fruits such as strawberries, blueberries, cherries, and oranges
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Do You Have Friends or Family Who Can’t: WHO DO YOU KNOW THAT NEEDS OUR HELP?
� Move without pain � Bend and move freely � Balance confidently and securely
� Sit for long periods comfortably
� Walk for long distances � Live an active and healthy lifestyle
“I am 100% better and am able to do normal day to day activities with no pain or difficulty. My range of motion has improved and my stamina has greatly increased. I am also able to sleep through the night now. Living with constant pain and soreness over the past year plus is now a distant memory. PT at The Training Room has significantly changed my life and I am forever grateful. Thank you Mandy & Ryan!” -Nicole S. “I am 100%better!” PATIENT SUCCESS TORY
Refer Them To Physical Therapy Have Them Call 856-874-1166
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FREE HEALTH DOWNLOAD Get Easy Relief For Your Pain With A Simple Click...
RELIEVE BACK PAIN INMINUTES Try this movement if you are experiencing back pain.
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Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.spinebook.net/ train for your free download. This is the easiest way to get this information to our patients. Download and sharewith friends and family today!
Posterior Pelvic Tilt Lie on back. Tilt pelvis back towards the floor, flattening the lower back. Hold for 8 counts. Don’t for get to breath. Repeat 4 times. Loosens Low Back www.simpleset.net 3 7 5 4 2
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4 3 1 FREE BACK PAINAND SCIATICAWORKSHOP October 14th • Cherry Hill Location • Register Today 856.874.1166
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