Ascent PT. Living Life Without Back Pain

Our Monthly Climb The Newsletter About Your Health And Caring For Your Body

Also Inside • Physical Therapy for Back Pain • Patient Success Spotlight • Relieve Back Pain In Minutes • Healthy Recipe

Our Monthly Climb The Newsletter About Your Health And Caring For Your Body

Life Has No Room For Back Pain

What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength. This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. If you’re suffering from back pain, call Ascent PhysicalTherapy at503.427.0118. Your physical therapist can help you return to a more active and pain-free life.

For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities.

Physical Therapy For Back Pain

While rest and relaxation can help you overcome the immediate pain of a back injury, and may even be recommended by your physician in the early days following an injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted exercises that focus on the cause of the pain. Through a combination of strength and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life. Understanding the Why and How There are a lot of different reasons that back pain can develop. Even when you breakdown injuries,whether fromoveruseorathleticpursuits, therearedifferent problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. Youmightbeamazed todiscover thedifferent factors thatcouldbe influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed.

Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall

health of your back and spine. How Physical Therapy Helps

Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it requires help. Physical therapycanhelpyouovercomebackpainbygivingyou theknowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps.

Call 503.427.0118 to schedule an appointment with your physical therapist today!

Spinach-Stuffed Mushrooms

Relieves Back Pain In Minutes Try this simple exercise to keep you moving

Ingredients • 20 mediummushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar

• 1/2 tsp soy sauce • 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

Relieves Back Pain

Directions Wash the mushrooms and carefully remove the stems without breaking the caps.Finelychop thestems.Combine theshallots,garlicandvinegar inasmall skillet or saucepan and cook for 1 to 2 minutes. Add the chopped mushroom stems and soy sauce and cook, stirring occasionally, for 3 to 5 minutes, until the mushrooms soften and release their juices. Add the spinach and cook, continuing tostir,until it iswiltedand the liquid in thepan isabsorbed.Remove from theheatand letcool fora fewminutes, thenstir in theyogurt.Seasonwith salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

Four Point Trunk Flexion & Extension

Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6-10 times.

For more information, call Ascent Physical Therapy at 503.427.0118 or visit our website at

Patient Success Spotlight

Practice News

December was full of fun and family in the Broadhurst home. In addition to cookie decorating, gift exchanges, and holiday dinners, my husband and I had the opportunity to perform with the circus! For 11 years the Alberta Rose Theater has hosted a Christmas variety show called The White Album Christmas. This annual show attracts Beatles lovers and Circus appreciators! With live music from The Nowhere Band, and a variety of circus acts, it’s no wonder the show sells out almost immediately! This past year my husband and I have performed all over the NW with a group called Rose City Circus. Adrian and I met many years ago through cheerleading and are incredibly thankful that we have the chance to perform together now. You can catch us on the floor during half time with the Blazer Stunt Team Alumni on January 18th! I hope everyone has an awesome 2019! -Kristen

“I’m beyond blessed and thankful for Ascent Physical Therapy! After a motor vehicle accident inearlyAugust,Jonathantookexcellentcareofmeandrehabbedme.Without his care and treatment I wouldn’t be able to return to my active lifestyle as fast as I am! It’sgreat tomeetsmallorganizations likeAscentPhysicalTherapywho reallycare about the business and their clients!” - Nick K. “I’m beyond blessed and thankful for Ascent!”

Has Your Pain Come Back?

Special Offer

Don’t let shoulder pain become a way of life!

1. Feel free to call us and ask to speak to your therapist.


2. Your therapist can discuss with you why your pain is bothering you again and what you might do about it at home. 3. If further assessment is warranted, your therapist might recommend you come in for an appointment.

Call 503.427.0118 to schedule your appointment today!

Call To Talk to Your Therapist Today 503.427.0118

16126 SE Happy Valley Town Center Dr #200 Happy Valley, OR 97086

Offer valid for the first 25 people to schedule. Expires 2-28-19.

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