H2Orthopedic-Live Your Best Life Again

H2Orthopedic-Live Your Best Life Again

N E WS L E T T E R The Care You Need for Your Health & Body

RTHOPEDIC H O 2

LIVE YOUR BEST LIFE AGAIN MAKE YOUR STORY BACK PAIN RECOVERY

ALSO INSIDE: Back Pain Prevention • Exercise Essentials • Staff Spotlight • Healthy Recipe • Featured Service • 10% Discount on Private Pay Services

h2orthopedicpt.com

RTHOPEDIC H O 2

N E W S L E T T E R The Care You Need for Your Health & Body

h2orthopedicpt.com

LIVE YOUR BEST LIFE AGAIN MAKE YOUR STORY BACK PAIN RECOVERY

• Poor abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help. Have back pain that just won’t go away? We want to help! Call us today at 949-837-5111 or visit us online at h2orthopedicpt.com.

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility

Don’t let pain slow you down! Call to schedule your in-clinic or teletherapy appointment today!

BACK PAIN PREVENTION Simple Solutions For a Life FREE FROM PAIN

A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training Your body has hundreds of muscles. Thesemuscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check-ups, andmake sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you.

Take charge of your back pain today! Request your physical therapy appointment at H2Orthopedic by calling us at 949- 837-5111 or by visiting h2orthopedicpt.com.

Sources apta.org

acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

HEALTHY RECIPE Feta & Herb Crusted Salmon • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley

SUCCESS STORIES

I cannot say enough of H2Orthopedic! From day one, I found myself completely welcomed and at home. I suffer from lower back pain and have been seeing a chiropractor for 4 years. My Doctor gave me a prescription for Physical Therapy. I received an excellent professional evaluation of my back pain from Stefan and excellent individual care from the entire staff (Michelle, Allison, Andy). In mid-March and April, I had to cancel my in-office appointments due to COVID-19. To my surprise, they offered Telehealth online Zoom visits and I was able to continue with my therapy. Larry, my Therapist through Telehealth, was great and thorough with all my visits. He helped me strengthen my back through a variety of core exercises. Because of the care I have received, I have not felt the need to visit my Chiropractor. Larry has taught me how to maintain my back strength daily with core exercises that will help me stay healthy and fit for life. I am forever grateful to Larry and the entire staff at H2Orthopedic for their dedication, kindness, and sincere caring attitude toward myself and all patients. I highly recommend H2Orthopedic for anyone needing Physical Therapy! You will be well taken care of, I guarantee it! I am so very grateful!” – K. G.

• 2 tablespoons roughly chopped fresh chives • Juice from half a lemon

• 1/8 teaspoon salt • Pinch of pepper

Directions: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!

FEATURED SERVICE TELEHEALTH: Virtual Physical Therapy

STAFF SPOTLIGHT Say “Hello” to Our New Physical Therapist! Phillip Carr, DPT Staff Physical Therapist

Phillip graduated with his Bachelor of Science in Business Administration in 2004 from Arizona State University. He received amaster’s in Exercise Science in 2009 with an emphasis in Athletic Performance.

Telehealth Physical Therapy is the most convenient way for you to receive physical therapy from the comfort of your home! All you need is a laptop, smart phone, or tablet and an internet

connection! It’s that easy. What Do I Have to Do? • Download Zoom at: https://zoom.us/download

Phillip was a personal trainer for 10 years. During that period, he earned certifications fromNASM including Personal Training Certification and Performance Enhancement Specialist, TRX Training and NASE. Throughout his career as a personal trainer, Phillip trainedmore individuals with orthopedic problems and had a shift of interest into rehabilitation. He received his doctorate in physical therapy from Chapman University in 2018. In his spare time, Phillip spends time with his wife and son and also enjoys weight training and powerlifting. EXERCISE ESSENTIALS Strengthens Back Muscles

• Set yourself up in a space with enough room for a Yoga mat • Grab any exercise equipment youmight have at home (lacrosse ball, foam roller, yoga block, weights, resistance bands) • Check your email for a Zoom link to join (it will come into you inbox as an appointment reminder which has a Zoom link) • Click on the link, click on ‘Join with Computer Audio’ and you’ll see your provider on the other end! It’s that EASY! What Should I Expect? Once you and your therapist are connected via Zoom, your therapist will discuss with you what’s been going on, how you’ve been progressing, and any challenges you are struggling with. We are always reassessing to progress you towards your goals. You will go through some self-soft tissue and mobilization techniques to address pain and tension in your tissues. Then your therapist will prescribemovement-based strength exercises specific to your goals. By the end of the session, you will have a clear understanding of what’s going on, what you will be working on at home, and how you will be progressing forward towards your goal! Can’t make it to the clinic? Call us at 949-837-5111 to schedule your Telehealth appointment.

Bird Dog 4-Point Arm & Leg Raise Place your knees and hands on the floor, with hips and

shoulders at a 90° angle. Keep stable and engage your coremuscles. Lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Return to starting position. Perform 10 repetitions and then repeat this exercise with the opposite arm and leg.

WHO DO YOU KNOW THAT NEEDS OUR HELP? REFER YOUR FRIEND! Do You Have Friends or Family Members That Have Trouble:

Redeem This Coupon for Your

1 0 %

on Private Pay Services! DISCOUNT

� Moving without pain � Bending &moving freely � Balancing confidently & securely

� Sitting for long periods � Walking for long distances � Living active & healthy

You don’t have to let pain hold you back. We will educate you about your injury, prognosis, and best choice regarding your care to get you maximum results. It is our desire to help you get back to the activities you enjoy in life and restore flexibility, mobility, and prevent further injuries. Call us today at 949-837-5111 or visit our website at h2orthopedicpt.com.

Share the Benefits of Physical Therapy with a Friend! We appreciate the confidence you place in us and will do our best to help those you refer meet their health and rehab goals, and that they thank you for it! A huge thank you to all of our friends who refer others to us at H2Orthopedic.

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