Full Potential: Gain Relief For Back Pain

FULL POTENTIAL NEWS

June 2017

“ Make Back Pain Become A Distant Memory! ” Gain Relief For Your Back Pain

Do you suffer froman 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: � Gain Relief For Your Back Pain � Full Potential Promotion � 7 Essential Tips For Avoiding Back Pain

� Healthy Recipe � Patient Success

Health & Fitness

The Newsletter About Achieving and Maintaining Optimal Well-Being June 2017 “ You Allow Back Pain To Hinder Your Life When You Refuse To Seek Treatment!” Gain Relief For Your Back Pain

Here are some interesting facts on back pain: • Back pain is the number one disability for those under age 45. • In the United States of America 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 place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. 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!

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Pain Relief “ How Can I Contribute To My Back Pain Relief Effectively & Independently?” 7 Essential Tips For Avoiding Back Pain

1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. 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 as well as all the other health benefits.  3. Quit smoking. Nicotine in smoke, restricts the flow of nutrient-containing blood to spinal discs, so smokers are 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. What is most important is to be in a comfortable position that you can sleep in to achieve the most rest. Sleeping on your side with your knees pulled up slightly toward your chest with a pillow between the knees is best during the first 15-30 minutes in bed. Prefer to sleep on your back? Put one pillow under your knees and another under your lower back. Try to 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. With standing, try to alternate your positions and walk around if possible. Have one foot forward when standing and switch this 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 using 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. The important part is 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 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!

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Thank You to Our Patients

Special Offer for Our Current Patients, Past Patients, and Their Friends and Family! Full Potential Physical Therapy SPECIAL OFFER FOR PATIENTS

Being voted the Best of the Best Physical Therapy Clinic in Holland, MI is the perfect reason to CELEBRATE! To thank our kind patients for voting for us, we would like to do something special! On June 19th and 21st, we will be hosting an entire day dedicated to FREE screenings! Not in pain? Pass this event on to a friend, family member, or co-worker! They qualify for the FREE screenings too! The screenings will consist of a 30 minute one-on-one appointment with a Physical Therapist. During which the Physical Therapist will: • Talk with you about the history of your problem. • Take measurements to test your strength and how well you are moving. • And after a thorough screening, we will give you a plan for successful treatment and relief. If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down steps, getting in and out of the car, sleeping or driving, then this is an excellent opportunity to see a physical therapist. This exam is ideal for people suffering with:

WHO QUALIFIES FOR THESE FREE SCREENINGS? • All past patients who have not been seen in the past 3 months • All current patients who have another problem that is not being treated • All loved ones, friends, family, neighbors, and co-workers of our past patients Be sure to call now! There are only 15 available screenings! CALL TODAY! 616-392-2172 Don’t Delay! Register For Your FREE Screening Today! June 19th & 21st

• Lower Back Pain • Arthritis • Sciatica • Neck Pain

• Headaches • Shoulder Pain • Knee Pain • Problems Walking

If you are a past or current patient, give us a call to schedule your FREE screening. If you are a loved one, friend, family member, neighbor, or co- worker of a current or past patient, give us a call to schedule and mention their name! If you are dealing with any of these issues, don’t wait to call! Reserve one of the 15 spots now by calling 616.392.2172! The FREE screenings will be going quickly as they will be going out in newsletters, emails, and social media!

Patient Success

I can call anytime and get the help I need! “My center and lower back feel a lot more fluid and elastic, instead of stiff and sore. I can do housework, walk, jog and other physical activities without pain! I’m looking forward to going back to my exercise routine. Everyone is extremely nice and welcoming! They have been flexible with my hectic work schedule. I feel like I can call any time and get the help I need. They are extremely knowledgeable, kind and professional. Joel has been great. He offers helpful advice in helping to do my exercises properly.” - Frannie C.

More Patient Success

“My balance has improved!” “My hips and legs are stronger. My balance has improved so much! Everyone here is very friendly and kind. There is a level of professionalism I haven’t seen before at a physical therapist clinic. The staff treated me with respect and worked very well with my limitations!” -Scott L.

“I have gotten my strength back!”

“Five stars all around!” “I have more strength and less pain! Everyone here was very patient with my many and repeated questions. They are all kind, friendly, compassionate, efficient, professional and I would say more if I could think of them! The whole staff makes the clinic strengths!” -Linda W.

“I now have my full range of motion and strength back, so I can now carry on a full and functional life! The entire staff is very positive and friendly. Amanda was able to get me back to a full range of motion and with the help of the support staff, I have gotten my strength back as well. This has been the best physical therapy I have ever had!” -Kevin C.

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Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

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 sec- onds. Repeat 10 times on each side. Helps Strengthen Core

Helps With Low Back Pain PRAYER STRETCH

While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.

Exercisescopyrightof

www.simpleset.net

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

Healthy Recipe

BAGEL BREAKFAST SANDWICH Eating Right Never Tasted So Good!

8 Ingredients • 1 Thin Bagel • ¾ cup egg whites • 10-15 fresh spinach leaves • 1 slice of white cheese • 2 slices tomato • 2-4 slices avocado • Salt to taste

Directions Toast bagel in the toaster or toaster oven. In a small bowl add egg whites and spinach leaves, season with kosher salt. Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow. Smear wedge of cheese on toasted bagel thin and add slices of tomato. Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado. Season with more salt if desired.

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