Bounce Back PT: Living Life Without Back Pain

The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body IS BED REST GOOD FOR YOUR BACK? FINDOUTHOWTOWAKEWITHOUTANACHE!

In the old days, when your back was hurting, your doctor told you to rest until it felt better. However a lot has been learned about proper treatment for back pain since those days, and gone are the days of prolonged bed rest. New studies show that proper movements, posture and a gradual return to activities, has been found to be much more successful to control back pain. This allows you faster pain relief and a return to normal pain-free activities. (continued inside)

MAY 2018

The Bounce Back Bulletin The Newsletter About Your Health And Caring For Your Body IS BED REST GOOD FOR YOUR BACK? FINDOUTHOWTOWAKEWITHOUTANACHE!


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Bed rest and inactivity have been shown to weaken muscles and bones. Whereas exercise in general, increases strength and flexibility of the muscles, aiding in healing through increased blood flow to the affected area. It has also been found that exercise and aerobic activity, like walking, assists in bringing nutrients to structures in the spine. Some of these structures, like the discs between your vertebrae, have a poor blood supply and rely on your body’s movements and aerobic activity to circulate nutrients. When a person is inactive, less of these nutrients are able to get to the structures in the spine to keep them healthy.

In our Spine Care program, we look at your individual health history as well as your current mobility level and interests. Following a thorough exam, our spine specialists will develop an individualized treatment program specifically for you. We combine our expertise in manual therapy, exercise prescription and patient education to relieve your pain, restore your function and prevent your symptoms from recurring. We want to be your partner in health to guide you back into your previous activity level without pain.

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When your foot hits the ground, your whole body feels the effect.  Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Bounce Back Physical Therapy.



• 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • optional: 1 teaspoon minced ginger • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil • optional: chopped green onion garnish


1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes or for up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time-saving tip: while the shrimp is marinating, I steamed broccoli and microwaved some quick brown rice.) 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. (Discard used marinade.) Cook shrimp on one side until pink-- about 45 seconds-- then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through, about 1 minute more. 4. Serve shrimp with cooked marinade sauce and a garnish of green onion. The sauce is excellent on brown rice and steamed veggies on the side.

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EXERCISES TO HELPWITH PAIN Try this movement if you are experiencing back pain.


Helps Lower Back

Lower Trunk Rotations Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.

I will give my experience at Bounce Back 6 stars out of 5! After having lumbar spine surgery, PTwas required. Before surgery, there was significant pain in my glutes radiating through my quad. Walking was becoming a challenge, we cancelled a trip to Sicily and even exercise walks were no longer an option. After surgery, everything below the waist hurt.Then along came Nate Haas and the Bounce Back team. Anyone who has had treatment at a typical facility knows how special this boutique, hands-on staff is. Each member of the team is fully invested in the patient’s recovery AND having the pool and equipment of club la Maison is a huge benefit. This is not my first time at Bounce Back, so I know that management has very high standards for its team, however, I cannot say enough about the professionalism, caring attitude, and demeanor of Nate. What a nice man! How am I doing? Walking about1.5milesa day, bothongradesand level, scuba divingwith60+ILDS on my back, working in the yard with no back pain, walking up steps whenever possible. There is still some leg weakness BUT I’m getting there.” - Irv T. “How am I doing? Walking about 1.5miles a day, both on grades and level, scuba divingwith 60+ILDS onmy back, working in the yardwith no back pain... ” LowBack Pain&SciaticaWorkshops Saturday, June 9 th & July 14 th 10:00 am Bounce Back Ardmore Can’t make the workshops? Call (484) 582-0660 to schedule a Free 15Minute PainAssessment Saturday, May 19 th & June 23 rd 10:00 am Bounce Back Ardmore UPCOMING WORKSHOPS Rotator CuffWorkshops


Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, a doctor referral is not needed. In the state of Pennsylvania you can seek physical therapy early!

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