Need To Learn A New Method To Relieve Back Pain?

Need To Learn A New Method To Relieve Back Pain?

The Newsletter About Your Health And Caring For Your Body & Fitness “ I Need To Learn A New Method To Relieve My Back Pain!” Does It Start With Building A Stronger Core? If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443 firefighters that were put through

core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity. “ Most any type of exercise can reduce your risk of low-back pain by between 25% to 40%. ”

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Attention Back Pain Sufferers: 4 CORE ACTIVATION TIPS 1. Strengthening. Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance. While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move. Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy. Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy. Do YOU want to target your core? One of the first actions a physical therapist does is to evaluate your core strength, flexibility and coordination. This can pinpoint the root cause of your back pain. Then with hands on therapy, the spinal joints can be freed up to move like they should and specific exercises are prescribed to restore your core strength. Find out for yourself what is truly causing your nagging back pain. After all, if you let it go on, it can get a lot worse, or even cause long-term damage such as arthritis. Call us today about your problem and discuss the right solution with one of our physical therapists.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement!

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Practice News

Brownsville Back To Action Brownsville ran a toy drive in December 2016 and donated the toys to the children at Driscoll Children’s Specialty Center. We wish to thank everyone who donated to our toy drive. You have been such a blessing to the children this year. The whole staff and administration office of Back To Action in Brownsville and Harlingen got together to celebrate Christmas at the Texas Long Horn Co. in San Benito Texas. Eagle Pass

As the year comes to an end Back to Action Eagle Pass would like to wish all of our patients and their families Happy and Healthy New Year!! A special congratulations goes out to one of our former student volunteers, Andrea. She recently accepted her invitation to Texas State University’s Doctoral of Physical Therapy program. She will graduate with her Bachelor’s degree from Texas State inMay and begin their DPT program in June. Best of luck, Andrea! We are all very proud of you! We closed off the year with donating to the Christmas on Main Street and Teleton Navideno community event. This year the community

combined forces as one charity to raise money for the citizens of Eagle Pass during emergency situations. It was a very successful event despite the cold and rainy weather. The staff also enjoyed a nice dinner with our spouses for our annual Christmas party. We closed off the week before heading out on our holiday break by spreading Christmas cheer at the clinic. Nothing says Merry Christmas like our Ugly Christmas sweaters! Our front desk duo, Nohemi and Susan had the best one! Harlingen On December 2nd, Back To Action in Harlingen and Brownsville celebrated our company Christmas Party at Longhorn Cattle Company. We all had a great time. On December 5th, Jonathan celebrated his 21st birthday. Elva and him completed their semesters at school and are now feeling more relieved that another semester is over with. Back To Action Harlingen had a Toy Drive for the past month. On December 19th, we delivered gifts to elementary schools in the area (Ben Milam Elementary, Bonham Elementary, Dr. Rodriguez Elementary) as part of St. Paul Lutheran Church Angel Tree program. These children are children who receive backpacks full of food on the weekends. We would like to take this opportunity to thank all of you who donated toys or their time to help make this possible. Del Rio

Del Rio Back to Action sponsored theWild Game Dinner again this year in support of the Del Rio Chamber of Commerce. We were able to invite several local health care providers and enjoy an

evening of raffles and tasty wild game dishes prepared by volunteers. Our staff and patients participated in several charity events this holiday season including serving food at Ninos Navidenos, a volunteer run event which provides ameal and gifts to children of underprivileged families and collected non-perishable food to deliver to “Christmas Under the Stars” and fundraiser and toy drive event for Loaves and Fishes food pantry and AVANCE.

They made it easy for me! “Physical therapy is a partnership between the patient and the therapist working together for a positive outcome. One of the joys in my life was experiencing aquatic therapy at Back To Action in Harlingen. I received wonderful instruction on various water exercises for muscle strengthening. The facility is well designed and maintained. Success Story

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The pool is very clean and the water temperature is set at a warm, comfortable level. The instructors are delightful and caring professionals. The laughter, good humor and friendliness displayed by the staff was an added plus. They made it easy for me to want to attend my sessions. The health care staff is highly focused on healing and taking a personal interest in their client’s improved health. I highly recommend Back To Action Physical Therapy to anyone who values their own good health and are results-oriented.” ~Nancie F.

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• Move Freely • Alleviate Pain Naturally • Have More Energy • Enjoy Activities Pain Free • Be Stronger Don’t let your back pain become a way of life Pinpoint the exact cause and get it fixed! Do you have difficulty bending or reaching? Are you suffering with pain due to an injury? Have you been less active due to back pain?

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FREE BACK PAIN ANALYSIS

Harlingen • 956-428-8951 Del Rio • 830-775-9118

Brownsville • 956-621-0397 Eagle Pass • 830-757-2497

Offer valid for the first 25 people to schedule. Expires 2-28-17.

Try this simple exercise to keep you moving... Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Stretches Hips SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front, near your chest. Tighten your lower abdominals to keep your trunk still. Point the toes of the top leg and slowly make small circles first clockwise, then counterclockwise keeping the knee straight ahead or slightly upward. Repeat on opposite side.

Exercises copyright of

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Physical Therapists Are The Mechanics Of Your Body!

Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Take Care Of Your Aches & Pains Before It’s Too Late.