Motion Matters: Living Life Without Back Pain

Motion Matters: Living Life Without Back Pain

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

5 TIPS FOR POSITIVE CHANGE THIS NEW YEAR

The New Year is a popular time to set goals and intentions but sometimes it can be difficult to achieve goals! Here a few tips so can achieve your goals for 2019: 1) Spend time reflecting on the past year and celebrate any wins you have had. Taking time to start from a positive place of gratitude for the last year will help you get motivated for the year ahead! 2) WRITE DOWN YOUR GOALS! Did you knowwriting down goals makes you 42% more likely to achieve them? 3) Set a date by which you want to achieve the goal and write it down on your calendar. 4) Break down your goal

and identify multiple daily habits you can change so that you are making daily actions related to achieving your goal. 5) If you find yourself with multiple goals and aren’t sure which to prioritize, choose the goal that would make the most positive impact on your life or that by achieving it the other goals become easier! Do you have fitness goals for the New Year, but pain has you limited? If you are having pain limiting you from achieving your goals, give us a call today so we can get you out of pain and moving again!!

www.motionmatterspt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Independently Owned And Operated Since 2011

LIVING YOUR LIFE WITHOUT BACK PAIN

INSIDE: • How Physical Therapy Helps • Relieve Back Pain in Minutes • Patient Success Spotlight • Healthy Recipe

Forsome,backpain isadailyoccurrence thatdictates thewayyou liveyour life. Every movement, every motion is determined by the pain in your back. Standing,sitting, layingdown,driving,walkingorrunning— thepainpersists. 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 healedmay 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. 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. 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 muscledevelopmentand jointmovement,physical therapycanaddress the underlying cause of the pain and significantly improve your quality of life.

www.motionmatterspt.com

How Physical Therapy Helps

4 5 1

2

1

7

7 3 6 5 • 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. Aerobicactivityandstrength trainingexercisesactuallymake itpossible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow andnutrientdisbursement throughout theback.Whenyouare 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: Whenyourback ishurting, there isnoway topretend that it isn’t.Simply going fromsedentaryactivity tobeingactiveandhealthy isn’tan 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 therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you theoption togetoff thecouchandpushyourself toreachnewgoals. 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. 9 5 2 1 9 6 5 1 8 6 5 7 3 8 7 8 1 4 http://1sudoku.com n° 315825 - Level Hard 6 4 7 7 9 3 8 5 9 4

There are a lot of different reasons that back pain can develop. Even whenyoubreakdown injuries,whetherfromoveruseorathleticpursuits, there are different 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. You might be amazed to discover the different factors that could be 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.

3 5

1 2

2

8 4 9

5 7 6 Relieve Back Pain In Minutes Try this exercise to keep you moving!.

Chicken Quesadillas

9 1

3

Ingredients •2 tbsp lowsodiumchickenbroth •1⁄4cuponion,chopped •1smallgarlicclove,minced •1⁄4cupbellpepper,chopped •2chilipeppers,minced (to taste) •3plum tomatoes,chopped •8flour tortillas

http://1sudoku.com

n° 3996 - Level Hard

•1cup low-fatcheddarcheese, shredded •11⁄2cupscookedchicken, shredded •scallion,cuton thebias (garnish) •salsa (garnish) •nonfatsourcream (garnish)

Relieves Back Pain

www.simpleset.net

7 5 2

7 9 4 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 times. 2 1 9 8 Four Point Trunk Flexion And Extension

6

9 1

9

7 2

Directions In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into edges. Keep warm while frying the remaining quesadillas. Serve with salsa, scallions, and fat-free sour cream.

9 8

4 3

5

1

2 3

6

2 4 7

http://1sudoku.com

n° 329149 - Level Hard

Play on your mobile these puzzles and find their solutions by flashing th CALL 559.876.1191 TO SCHEDULE YOUR APPOINTMENT WITH MOTION MATTERS!

Print sudoku http://1sudoku.com

Patient Success Spotlight

Get Connected!

3 7

1 8

2 9

7 2

6 8

4

5 1

7

2 8

5

4 9

8 7

7 1

6 4

5 3

http://1sudoku.com

n° 329837 - Level Hard

Follow us to get the latest updates!

“I haven’t felt this good in many years!”

1

7

Did you know we have active Facebook & Instagram accounts? Be sure to like us on Facebook and follow us on Instagram for the latest updates such as Yoga Class schedule, recent happenings at the clinic and just to keep in touch!

3

5 8

“Thank you for helping me feel better and improve my physical functions at work & home. I haven’t felt this good in many years!” -Hector M.

i

2 9

8 5

4 6

9

8 1 THIS COULD BE YOU! Contact us today to schedule your appointment at (559) 876-1191! 6 4

@motionmatterspt

@motionmatterspt

@MMPTherapy

5 1

6

8 3

6 2

8 7 Fun & Games

3

3

6

http://1sudoku.com Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region. n° 34745 - Level Hard

REFER A FRIEND!

3 6 1 9 5 7 3 4

To From

2

3

2 6

Do you know anyone that needs our help?

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy life

1

6

5

7 8

4

Have Them Call Us at 559.876.1191 !

8

3 5 4

motionmatterspt.com

9 4 8 3 2

Anyone who refers a friend will get entered into a drawing for a $25 Starbucks Gift Card!

http://1sudoku.com

n° 312259 - Level Hard

FIND OUT MORE BY VISITING WWW.MOTIONMATTERSPT.COM

e codes below :