Vitality_Discover Effective Solutions to Back Pain

N E W S L E T T E R Caring for Your Body & for Your Health

WWW.VITALITYPT.CA | (613) 425-7700

4184 Spratt Road Gloucester, ON K1V 0Z6 (613) 425-7700 CONVENIENT HOURS! Mon-Thurs | 7AM – 8PM Fri | 7AM – 5PM Sat | By Appointment Only

YOUR NEW LIFE IS HERE DISCOVER EFFECTIVE SOLUTIONS TO BACK PAIN

FOLLOW US ON

@ VitalityPhysioWC

@ vitalityphysio

INSIDE:

• Discover Effective Solutions to Back Pain • Massage Therapy • Featured Summer Program:

Vitality Running Club • Exercise Essentials • Specialist Spotlight

YOUR NEW LIFE IS HERE D I SCOVER EFFECT I VE SOLUT I ONS TO BACK PAIN

Backpaincanhinderyourday-to-dayactivities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, a large percentage of the Canadian 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? The following are some of the leading causes of back pain: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad 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 problem. Medication might mask the pain, but it won’t cure the

2. Use Good Posture. When you’re standing, imagine a string is attached to the top of yourhead—liftingyouup.Thiswillkeepyour hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. 3. Use Strength Training. Your body has hundredsofmuscles.Thesemusclesprotect and control your spine. By lifting weights, running and swimming, you can keep them strong.Trainyourcoremuscles. Indoingso, you’lleasilycontrolquick, liftingmovements. It never hurts to visit a physiotherapist, either. Get regular check-ups, and make 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. Contact us today at (613) 425-7700 or visit our website at www.vitalitypt.ca to find out more about how we can help you take charge of your back pain.

problem’s root cause. Back Pain Solutions

You’re in luck: Back pain can be cured! There are a number of back pain remedies, which include the use of strength exercise, physiotherapy 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 at Vitality Physiotherapy and Wellness Centre can help. Back Pain Prevention A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’rebeinggood toyourbackwith these tips: 1. Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your legmuscles,asthiswillreducethepressure placed on your spine.

Sources: www.apta.org • www.acatoday.org/Patients/

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

Y O U R PA I N D O E S N ’ T H AV E T O H O L D Y O U B A C K . C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

OUR SPECIALTIES YOU HEALTH IS OUR PRIORIT Y

MASSAGE THERAPY FEATURED SPECIALT Y

We Offer the Following Services: • Physiotherapy • Chiropractic • Massage Therapy • Face & Scalp Therapy • Acupuncture/Dry Needling • Shockwave Therapy

• Pelvic Floor Physiotherapy • Custom Orthotics • Braces & Custom Knee Braces • Spinal Manipulation • Cupping • Youth Injury Prevention • Return to Sports • Kinesiotaping

What is Massage Therapy? Massagetherapygoesbeyondthebasicsofmassageandprovides manybenefitswhen incorporating intoaphysiotherapytreatment plan. Massage therapy is highly recommended for the treatment of tension and stress in the muscles and joints, either as a result oftensionbuildup frommentalstressor fromphysicalchallenges. What Are the Benefits of Massage Therapy? Yourregisteredmassage therapist (RMT)willwork togetherwith your Vitality Therapist to complement your rehabilitation plan in order to achieve optimal results on your road to wellness. Your RMT will use different hands on techniques, all with a non- invasive approach, to reduce muscle tightness, relieve stress, promote the healing process and enhance your function.

• Vestibular Rehabilitation • Concussion Rehabilitation

How Can We Help You? Our one focus is you. Vitality Physiotherapy and Wellness Centre prides itselfonourrehabsystem.Thissystem focusesonhelping each individual reach their full potential of living a healthy, pain- free life through movement. Movement is the keystone of our effort, and we strive to educate each person on the importance of being in-touch with their body. We are committed to getting you back to being active, achieving your goals and providing you with the best experience on your road to wellness. AllofourexpertVitalityTherapistscomefromoneofthree licensed professional backgrounds: either physiotherapy, chiropractic, or massagetherapy. Inadditiontotheirprofessionaltraining,theyare required to go through a rigorous internal training on the Vitality Method and System when they join our team of therapists. Our therapists are also encouraged to take continuing education to ensure we always offer the most up-to-date rehabilitation plans.

Want to find out how a Massage Treatment at Vitality Physiotherapy & Wellness Centre can help you feel better? Call (613) 425-7700 to book an appointment!

SHARE THE BENEFITS OF PHYSIOTHERAPY! Do You Have Friends or Family Members That Have Trouble:

S U C C E S S S T O RY Vitality Physiotherapy andWellness Centre is hands-down the BEST physio and massage clinic I have ever visited. The PT is extremely thorough and knowledgeable. After having severe chronic back pain for over 14 years, Andrew Istefanos was the first person to properly diagnose my condition and pin-point my problem areas. I am forever grateful for this. I have tried numerous physio and chiropractic clinics over the years and this is by far the best. Thank you, Vitality Physiotherapy!!” – S.S. via Facebook Review

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

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

Tell Your Friend About Vitality Physiotherapy & Wellness Centre! We appreciate your confidence in us and will do our best to help those you refer meet their health and rehabilitation goals. Thank you for referring others to us!

(613) 425-7700 | WWW.VITALITYPT.CA

VITALITY RUNNING CLUB FEATURED SUMMER PROGRAM

HEALTHY REC I PE MIRACLE RED JUICE: MAKES 2 SERVINGS

WHAT IS THE VITALITY RUNNING CLUB?

Join us for our 8-Week Program,everyMonday &Tuesday,6:30pm ($99) Call (613) 425-7700 to register today! • The body analysis and running gait analysis may be covered by your extended health coverage. Just ask us how. INCLUDES • Learn to Run Program • Gait Analysis • Injury Prevention & Recovery for Runners • Stretching for Runners • Nutrition Tips HEALTH COVERAGE:

• The goal of Vitality’s Running Club is to provide individuals with the knowledge they need to optimize their physical form in order to run fluently and functionally without pain. • Whetheryouwanttomakeuse of organized group training, compete in regular races, or simply looking for others to run with, join us today for the fun and motivation!

• 6 celery stalks • 2 limes or lemons • 2 inches of Ginger

Ingredients • 2 large beets • 4 long carrots • 2 apples

Directions Prepare beets, carrots, apples, celery, limes (or lemons) and ginger by chopping into smaller pieces before placing into a juicer. As the skin of a beet is packed with antioxidants and nutrients, it is recommended to leave theskinon thebeet.Beetskinand lemonpeel (ifusing)havestrongflavors, so you could also prepare half with skin and half peeled to adjust to the flavor, or simply peel all if preferred. Apples can be any color or variety. Do not peel the ginger, which you will add to taste as ginger can be spicy. After all ingredients are added to the juicer, blend until juiced and smooth. Drink juice as soon as possible to obtain all benefits of the antioxidants and nutrients. Miracle Red Juice can be absorbed more easily on an empty stomach. Drink one glass every other day or as needed. Helps to Strengthen: Immunity, Eyes, Liver, Spleen, Kidneys, Pancreas, & Digestive Tract SPECIALIST SPOTLIGHT ANDREW ISTEFANOS, LICENSED PHYSIOTHERAPIST

Supported Bridge Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and while lifting the hips, place a block under the sacrum. Keep the chest open, breathe deeply, and relax. Hold for 30 seconds, then remove the block and slowly set yourself down to the floor. EXERC I SE ESSENT I ALS USE THIS EXERCISE TO STRENGTHEN YOUR CORE

Born in Montreal and raised in Ottawa, Andrew played hockey and soccer throughout his life and went to Carleton University to study biochemistry. While in University, he played Junior hockey which influenced him to pursue physiotherapy in Glasgow, Scotland, having background in both sports

and science. While in Glasgow, Andrew had the opportunity to work with futball clubs. Once back to Canada, he worked in Toronto with professional athletes in the NHL and MLS. Seeking to help the individual reach a “pain-free” life, optimize their movement, and reach their full potential of health, Andrew created Vitality Physiotherapy and Wellness Centre. Here he specializes in Manual Therapy, Acupuncture + Dry Needling, and Concussion/ Vestibular rehab, with experience treating a variety of conditions and injuries including orthopaedics, sports related injuries, post-surgical rehab and concussions. He believes in a proactive approach to treatment, combining manual therapy techniques and movement to prepare the body for the long-term. To request an appointment with Andrew, contact Vitality Physiotherapy & Wellness Centre at (613) 425-7700 or visit us at www.vitalitypt.ca.

Always consult your physiotherapist or physician before starting exercises you are unsure of.

Exercisescopyrightof

WWW.VITALITYPT.CA