ReQuest: Tired Of That Aching Back

ReQuest: Tired Of That Aching Back

NEWSLETTER Health & Wellness Newsletter Live Life Pain-free

Meet our wonderful Patient Care Coordinators! Our mission as patient care coordinators is to make it as easy as possible for you to access care. We serve as advocates to help guide our patients through the referral and insurance process. We also act as a liaison between our patients and our therapy staff. Our goal is to find the therapist that best matches your therapy needs and to partner with you during your time with us. Here are answers to the most commonly asked questions: Q: How do I start physical therapy? A: If your insurance policy allows direct access or if you decide to self-pay, we can see you for the first 30 days without a physician’s referral. Some insurance policies, like Medicare, require a referral to initiate treatment. Your doctor may fax your referral directly to us. GETTING TO KNOW THE TEAM! PATIENT CARE COORDINATORS

Q: How do I obtain my physical therapy insurance benefits? A: You can call your insurance provider directly and ask what your outpatient physical therapy benefits are. If you provide us with your insurance policy, we would be happy to give you a quotation of benefits. We also offer an affordable self-pay option. Q: How long will my therapy last? A: Your plan of care will be a collaboration between you, your physical therapist, and your physician. Your physical therapist will go over your plan of care at your initial appointment. Q: What should I expect at my first appointment? A: You can expect to be here for an hour. Your initial evaluation will include a physical examination and may include a home exercise program or manual therapy if indicated. You should wear loose, comfortable clothing and close-toed shoes. Q: Does my insurance cover massage therapy? A: There are a number of insurances that do cover massage therapy either independently or in conjunction with physical therapy. If you provide us with your insurance information, we would be happy to verify it for you.

OUR SERVICES

• Injury Treatment • Vestibular Fall Treatment

• Sciatica Treatment • And More!

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Live Life Pain-free

Health & Wellness Newsletter

NEWSLETTER

FIND RELIEF FOR YOUR ACHING BACKWITH PHYSICAL THERAPY INSIDE: • 7 Tips For Avoiding Back Pain • Exercise Essentials • Patient Success Spotlight • Healthy Recipe

• The Missing Ingredient In Your Weight Loss And Longevity Plan

Whether you have back pain or have been suffering for a long time, seeing a physical therapist at ReQuest Physical Therapy can help you return to a more active and pain-free life. Give us a call today:

• GAINESVILLE: (352) 373-2116 • TIOGA CENTER: (352) 692-2131

According to the American Physical Therapy Association, back pain is the most commonly experienced type of pain across the United States. In fact, one in every four Americans has experienced back pain within the last three months. The type of pain felt in your back can vary, from a slight nagging ache to crippling, shooting pains. Because of this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, ReQuest Physical Therapy can get you the help you need so you can improve your quality of life! Did you know this about back pain? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. The most common cause of back pain is from sustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time. Because back pain is so commonplace in the United States, there is a lot of information we have on the topic. Below are some 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, only after 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! • 30-40 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, such as pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer.

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7 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. 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 a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient-containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system. 4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. 5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes.

6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, 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 heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact ReQuest Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!

Call us today to schedule an appointment!

SIMPLE & FRESH MANGO SALSA BY REQUEST PT’S GARRETH SMOAK, PTA TASTE HOW DELICIOUS WEIGHT LOSS CAN BE

INGREDIENTS • 2 limes • 2 mangos, peeled & chopped • 1 C purple onion, finely chopped • 1 large bunch of fresh cilantro, minced • 2 tsp. cumin or chili powder

• 1 tbsp. jalapeno, minced (optional) • Pinch of sea salt and peppercorns to taste • Optional ingredients: black beans, chopped avocado and/ or chopped peach

DIRECTIONS Zest peel of 1 lime and then juice both. Avoid the bitter white pith and the thin partitions that divide the sections. In a medium bowl, stir together all the ingredients. Serve immediately or chill at least 30 minutes to allow flavors to blend. Enjoy as a cold side or on top of a bed of leafy greens or on light meat like fish or chicken.

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Patient Success Spotlight

FREE BALANCE, FALLS, DIZZINESS & TASTE HOW AMAZING WEIGHT LOSS CAN BE WORKSHOPS

Taste How Amazing Weight Loss Can Be

JUNE 1ST • 10-11AM

You’ll learn: • How Elizabeth ate her way from 185 to 112 lbs. • About basic principles of healthy eating • Ways to simplify grocery shopping • 6 food prep tips to save time during the week Get to taste recipes Elizabeth enjoys that promote weight loss and keep of stubborn belly fat.

She has a gift to heal! “About two months ago, I had the privilege of meeting one of the BEST massage therapists I ever encountered. Kay Jones is an outstanding young lady. Extremely knowledgeable and professional at her job. She listened to my concerns and explained in layman’s terms everything she was doing. She has a gift to heal and inspired me with every visit. If you need someone to provide treatment for an injury or just for wellness I highly recommend Kay. She will exceed your expectations each and every visit!” - K.B.

JUNE 22ND • 10-11AM Balance, Falls, & Dizziness

Jeff Gilliam - PT, PhD, Board Certified Specialist In Orthopedic Physical Therapy will present the Balance, Falls & Dizziness Workshop If you: • Have pain when you sit for long periods • Experience pain, numbness or tingling down your leg • Suffer with back pain when you stand or walk • Does your back go out when you move the wrong way This free workshop is for you!

Gainesville Health & Fitness 4820 W Newberry Rd 32607 Don’t delay! Register by calling (352) 373-2116

WE MAKE IT EASY TO LEAVE A REVIEW!

1. Open your smart phone to the camera app 2. Center the QR code above in the frame (this will take you directly to our Patient Results page) 3. Tell us how we’ve done! Click on the “Review Us” button on the top right corner of the page. INSTRUCTIONS:

FREE 15 MINUTE CONSULTATION CALL TO SCHEDULE TODAY! GAINESVILLE: (352) 373-2116 TIOGA CENTER: (352) 692-2131

Limited to the first 25 callers. Expires 06-28-19

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The Missing Ingredient in Your WEIGHT LOSS AND LONGEVITY PLAN

Have you been wondering what the missing link in your diet that has been shown to weight loss and disease prevention? F I B E R! Fiber isn’t a new or highly complicated idea. However, a lot of people aren’t aware of how fiber affects you and your body. Did you know...? Just adding fiber to your daily intake can start the weight reduction process. A study showed that those who added 14 grams of fiber to their daily intake lost 3.5 pounds more weight over a 6 month period than those who did not add fiber. Eating more fiber increases longevity. A recent study showed that those men with the highest fiber intakes had a 23% reduction in the risk of dying, while women had a 19% reduction compared to those eating the least amount of fiber. So what does fiber do to give us these results? Fiber, found in whole grains, beans, nuts, vegetables and fruits aids the body with bowel movements, lowers blood-cholesterol levels and improves blood glucose levels. Some studies have suggested that fiber may lower the risk of heart disease, diabetes and some cancers. Regarding weight loss: • The water-soluble fiber triggers fullness and can also contribute to satiety during meals and during the post-meal period. • Dietary fiber may also influence energy intake and body weight through its effects on gut hormones. • Dietary fiber may enhance the steady absorption of nutrients, sustain a higher energy level, and decrease the available energy from foods.

• Soluble fibers delay gastric emptying, slow down their exit from the stomach and retard digestion. • Fiber’s bulk prevents constipation and minimizes intestinal disorders such as diverticulitis. • Foods high in fiber, especially fresh fruits and vegetables, are low in calories. Fiber is filling because it absorbs water as it moves through the digestive tract. Some of the best sources of fiber are found in all types of beans, high fiber breakfast cereals like Fiber One, fruits, vegetable, and nuts. What Can I Do to Make This Happen for Me?! 1. Eat a HIGH fiber breakfast cereal first thing in the AM (such as the original Fiber One). 2. Eat 2-3 servings of fruits and vegetables at each meal. 3. Add beans to at least one meal a day. 4. Eat 1-2 servings of raw nuts for snacks each day: walnuts, cashews, almonds 5. Make sure that you eat the skins of your fruits and vegetables. 6. If you eat bread, plan on using double fiber bread or high fiber wraps. How Much Fiber do I Need? That varies depending on how many calories you take in each day…but if you get more than 35 grams per day you are well on your way to weight loss and improved health! Make sure that you drink plenty of water as your fiber intake increases.

-Jeff Gilliam, PT, PhD

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Exercise Essentials Try this exercise to keep you moving...

About Us When you need physical therapy, you have the right to choose where you go. If you are tired of being a number and ready for a physical therapy team that’s proud to offer special services not found in any other practice in the Gainesville area, ReQuest Physical Therapy is your choice. We offer a variety of additional premier services to make your time at ReQuest as pleasant as possible, including discounts for cash/self-pay patients, flexible payment schedules, and same-day appointments. We also accept patients without a physician’s referral, so you can begin treatment quickly and without the hassle of extra paperwork.

SACRAL STRETCH Squat deep. Keep your knees behind your toes. Use elbows to push knees wide. Hold for 10 seconds repeat 3 times.

Exercises copyright of

Improves Low Back Pain

www.simpleset.net

LATERAL WEIGHT SHIFT | COUNTERBALANCE Sit with arms out in front. Shift weight side to side. Use your arms as a counterbalance. Repeat 20 times.

Improves Posture

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

Why You Need To Come In For Another Check-Up:

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

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

Think ReQuest FIRST

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

Gainesville: (352) 373 2116 Tioga Center: (352) 692 2131