Fit 4 Life_Tired of That Aching Back?

Fit 4 Life_Tired of That Aching Back?

Health & Fitness

The Newsletter About Physical Therapy & Personal Training

Natural Back Pain Relief PAINWITHOUT TREATMENT SLOWS YOUDOWN! Do you suffer from an aching back? For some, this can be a slight nagging ache, and others a sharp crippling pain. Whichever category you fall into, back pain can keep you down and out from fully enjoying life’s activities. Whether it stops you from performing well at work, or you have to think twice about bending down to play with your children, back pain can be a real pain. However, you are not alone. (continued inside)

INSIDE: • 7 Tips For Avoiding Back Pain

• Healthy Recipe

• Patient Spotlight

• Exercise Essentials

Health & Fitness The Newsletter About Physical Therapy & Personal Training

“MAKE TIME FOR LESS PAIN&MORE PLAY!” Natural Back Pain Relief

Here are some interesting facts about back pain: • Back pain is the number one disability for those under age 45. • In the United States alone, there are an expected 31 million people with lower back pain at any given time. • Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts believe that 80% of people will experience some type of back problem in their lifetime. That’s four out of every five people! • Around 30 to 40 percent of all workplace absences are due to back pain. • Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer. The good news is that there is help for back pain sufferers and that is our SPINE program. By improving the movement of your spine, posture, muscle stability and strength, you can have a much healthier, pain-free

back. There is a lot that you can learn during the program to make sure you are in control of preventing your back pain from returning. Call us today to learn more about how our SPINE program can help you!

Fit4LifeTampa.com

NEED GUIDANCE & DISCIPLINEWHEN WORKING OUT? TRYOURPERSONALTRAINING FORONLY$149FORYOURFIRSTSIXSESSIONS! * New Clients Only, Restrictions Apply journey to a more fit and active lifestyle by working out one-on- one with one of our personal trainers! Refer a friend or family member to Fit 4 Life

today and qualify for a chance to receive a $25 Publix gift card! SCHEDULE YOUR APPOINTMENT BY CALLING TODAY! 813-907-7879

That’s right! In addition to our physical therapy services, Fit 4 Life offers personal training! For a limited time, for only $149, you can begin your

If you are experiencing sciatica or back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

7 TIPS FOR AVOIDING BACK PAIN “ You May Be Contributing To Your Pain. ” Here are a few tips that are surprisingly effective at preventing back pain and keeping it from returning:

1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest; however, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain along with other health benefits.  3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient-containing blood to spinal discs making smokers especially vulnerable to back pain.  4. Sleeping position. If you’re prone to back pain, talk with our physical therapists about the best sleeping position. It is important to be in a comfortable sleep position so that you can achieve the most rest. Try sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees. If you prefer sleeping on your back, try putting one pillow under your knees and another under your lower back. Whenever possible, avoid sleeping on your front. 5. Improve your posture. Find a good chair to sit on. Avoid soft couches or chairs that put you in a slouched position. Find a chair that will allow you to keep your feet flat on the floor when you sit. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch every 10 minutes. 6. Watch how you lift. Don’t bend over from the waist to lift heavy objects.

Bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push rather than pull heavy objects. 7. Use supportive shoes. A good pair of shoes, with cushion, can reduce pressure on your back. Avoid wearing high heels as they shift your center of gravity and strain your lower back. There is a lot that you can do to prevent back pain and alleviate it quickly when it starts. It is important to work with your physical therapist to address the underlying cause of your back pain. This puts you on the right path to a healthy back that will support you and keep you pain-free for a lifetime. To learn more about our SPINE program, contact us today and get on the correct path to a strong, healthy back!

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient

OR

17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879

DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.

Offer valid for the first 25 people to schedule.

“I am finally able to take several steps with my walker!” “Almost four years ago, I incurred painful lower back problems. Unfortunately, many doctors and therapy sessions later, the situation worsened to the point that I became paralyzed from the waist down and was relegated to a wheelchair. Fortunately, my family encouraged me to consult with the staff at Fit 4 Life. BEST ADVICE EVER! After several weeks of therapy, I am finally able to take several steps with my walker! Amazing! And, I owe it all to the wonderful, caring, professional staff at Fit 4 Life! Even as a senior citizen, I now realize there is definite hope that I will walk again!” – Wayne D. Patient Spotlight

Fit4LifeTampa.com

CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879

Staff

Alyssa Hurless DPT, PT Clinical Director

Spotlight

My name is Alyssa. I received my Bachelor of Science from the University of Pittsburgh with Certificates in Pathokinesiology and Psychosocial Issues in Rehabilitation. I received my Doctorate of Physical Therapy fromArcadia University. I was born and raised in Pennsylvania and recently relocated to Tampa, Florida. My interests have focused on outpatient orthopedics, and as a member of the American Physical Therapy Association (APTA), I am dedicated to the profession of physical therapy. My focus parallels the vision of Fit 4 Life to improve and restore physical function, maximize outcomes, and provide excellent care to the community through rehabilitative and fitness services. Our facility offers state of the art equipment for strengthening as well as an individualized and patient-centered approach to physical therapy. I look forward to working with you to meet your physical therapy goals!”

Healthy Recipe

Eating Right Never Tasted So Good! RASPBERRY PEACH COBBLER WITH OATMEAL PECAN CRUMBLE Prep Time: 10 mins Cook Time: 30 mins Total Time: 40 mins

INGREDIENTS: • 3 large peaches, skinned and cut into ¼” slices • ½ cup of fresh raspberries • juice of 1 lemon • ⅛ teaspoon of ground cinnamon • 1 tablespoon of arrowroot

Oatmeal Pecan Crumble: • ⅓ cup of rolled oats • ⅓ cup of white whole wheat flour • ¼ cup of pecan, chopped • ⅓ cup of brown sugar • ½ teaspoon of ground cinnamon • ¼ teaspoon of ground nutmeg • 2 tablespoons of butter, melted • Optional: Vanilla Bean Ice Cream

DIRECTIONS: 1. Preheat oven to 350 degrees F. 2. In a small bowl, add peaches, ground cinnamon, arrowroot, and lemon juice. Toss to coat. 3. Add raspberries and gently toss. 4. Add raspberry peach mixture to a small sprayed 4x4 baking dish.

5. In a small bowl, add rolled oats, white whole wheat flour, pecans, brown sugar, ground cinnamon, ground nutmeg, and melted butter. Mix until combined. 6. Sprinkle on top of raspberry peach mixture. 7. Bake for 30 minutes.

**Recipe/Photo Credit: https://www.joyfulhealthyeats.com

Exercise Essentials

Try this exercise to get you moving... QUADRUPED ALTERNATE ARM While in a crawling position, slowly raise up an arm out in front of you, while lifting the opposite leg. Hold for 15 seconds. Repeat 10 times on each side.

Exercises copyright of

Strengthens Core

www.simpleset.net

PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.

Relieves Back Pain

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

HAVE YOUMET YOUR DEDUCTIBLE? Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy could be minimal or completely covered by the patient’s insurance plan.

If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches & pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.

CALL US TODAY! 813-907-7879

Fit4LifeTampa.com