It's Your Health, It's Your Responsibility!

Most of us are familiar with the cliches "If you don't have your health, you don't have anything", or "What good is all the success in the world if you don't have your health?"   Truly, nothing detracts from our quality of life more than a health issue, whether it is something relatively transient like a headache, broken toe or cracked rib, to more chronic conditions such as back pain or diabetes.  Of course, there are illnesses that our best medical resources cannot yet prevent or control, and these are tragic.  But what is also tragic and more widespread is that we have a tremendous amount of control over our health, yet we fail to 'exercise' it. (Pun intended!!)     For some of us, it seems that we feel that both our health and healthcare are some kind of entitlement.  Many people will forego fitness activities or even necessary healthcare, because they "can't find the time" or don't want to incur the expense, especially if their insurance doesn't cover it or they have-- as many of us do -- a very high deductible.  And yet many of these same people will not hesitate to spend money on their hair and nails and hand bags and shoes, or an expensive new car or fancy set of golf clubs.  What good are these things without good health? The new shoes may look great, but the wearer trips and falls due to poor muscle tone and balance.  The expensive clubs sit idle for months at a time because the golfer hurt his back when his weak core muscles went into spasm on a drive off the tee.      This approach to quality of life will not only result in temporary setbacks in our social calendar or golf game, it also will, in the long run, rob us of years of independent living, and ability to do the things WE CHOOSE to do. Specifically, studies show that those who exercise regularly and eat a generally healthful diet maintain a good quality of life that closely tracks their life span; whereas those who do not linger and suffer for years under the care of others.  If we can make a commitment to our health by adding moderate exercise to our daily routine, we can truly enjoy all of the many things we are so fortunate to have -- our family, our friends and that nice set  of golf clubs too. If you can devise your own exercise routine, great.  If not, and you need to spend a little money for guidance and motivation, it is well worth the cost!

What Happens When You Put Your Foot Down? By Darlene S. Wooldridge. P.T.

Whether we are standing, walking, running, or jumping, the way our feet "land" on a repetitive basis can affect our whole body. Problems with the feet such as fallen arches ("flat" feet), plantar fascitis, excessive pronation or supination can cause hip, back, or even shoulder or neck pain and can have an impact on our balance. "Bad landings" can also result from weakness or misalignment in the knees or hips, a small leg length discrepancy or poor posture.     What we wear on our feet on a regular basis can also have a dramatic impact on how our feet make contact with the ground. Super high heels, narrow or pointy toe boxes and shoes that do not stabilize the heel (flip flops, for example) can cause a painful and unsightly array of problems from bunions and corns to foot deformities like "hammertoe".        High heels also throw off our posture and balance leading to increased risk of ankle sprains, falls and chronic pain such as back pain.         Shoes that do not fit properly can compound these problems and, according to an article on WebMD, 9 out of 10 women wear shoes that are too small!         What Are Sensible Shoes? For everyday wear choose shoes: -with a toe box that does not squish the toes or push them forward -with adequate arch support (or use inserts to increase support) -If you need to wear heels most days, choose a chunkier style heel and limit to 2" high.   So don't, as the podiatrists say, commit "shoe-icide"! Try to wear sensible shoes most of the time.   ________________________________     What's New?! Come by and check out our new selection of supportive flip flops. They come with a 30 day "walk pain free" guarantee*. We also offer inexpensive orthotics, custom molded by your therapist to help correct foot dysfunction or gait imbalances. *Proof of purchase required. Conditions apply _____________________________________  Comments or questions about this article are welcome via email to info@backtohealthpt.com or you can find us on Facebook .

Foot Exercises!

Simple exercises for your feet:

1)The "gravity drop". This exercise will stretch the Achilles tendon and your calf muscles. Position your feet on a step so that the balls of the feet are on the edge and your heels are dropped off the edge. Let gravity push your heels down. Hold for 30 seconds repeat 10 times.

2)Towel Scrunch. This exercise will strengthen the toes and the small muscles that support the arch of the foot.   Place a small towel on the floor. Put your toes over the end of the towel that is closest to you. Keeping your heels on the floor, use your toes "scrunch" the towel until you reach the other end. Repeat 10 times. For best results do these exercises in the morning, at lunch and at the end of the day.

News: Happy Back Yoga Series and New Instructor!

******Come One Come All! --Back To Health will be starting another 6 week "Happy BacK"  yoga series on September 8, 2012 with Bill Rodowshy, P,T.A. and certified therapeutic yoga instructor

News: Happy Back Yoga Series and New Instructor!

******Come One Come All! --Back To Health will be starting another 6 week "Happy BacK"  yoga series on September 8, 2012 with Bill Rodowshy, P,T.A. and certified therapeutic yoga instructor

******New Full Time Physical Therapist!

After a long search that included a number of top notch applicants, Back to Health is very pleased to welcome Justine S. Haroon, D. P. T. to our staff. Justine earned her clinical doctorate in physical therapy from the University of Florida. While in school she was awarded "for demonstrating outstanding performance in a clinical internship."

Justine is a skilled therapist who truly cares about patients and is easy to talk to.  She also "walks the walk", leading a healthy, active lifestyle, especially enjoying activities in and on the water. 

Does your Dentate Gyrus need some exercise?

At Back to Health, we seek to promote active lifestyles among our patients, especially as they reach middle age and beyond. This is because we know that people remain functional and independent much longer when they engage in regular physical activity, and there is a raft of studies to support this fact.   

Now it appears that regular, moderate aerobic exercise also facilitates the growth of new brain cells, probably by increasing blood flow to the dentrate gyrus. What the heck is that, you ask? It is a small section in the area of the brain called the hippocampus which is crucial for memory. In research at Columbia University in 2007, scientists discovered that when mice ran on their little wheels they produced new brain cells at twice the rate of sedentary mice. Additional research at the Salk Institute by Fred Gage, one of the foremost neuroscientist working today, found that exercise had the same effect on elderly mice. The benefit of the neurogenesis was that the exercising mice were much better learners than their sedentary counterparts.    

In follow up studies on humans, it was found that exercisers had nearly twice the blood flow of non exercisers and that the increase occurred in the area of the brain that is critical for memory-you guessed it-the dentate gyrus!     

Over the last several years scientists have been focusing attention on what-if anything- can help our brains as we age. There are lots of ideas and many false claims, but at this point the scientific research indicates that exercise is the answer.    

The great part about this is it's something that we can do for ourselves and it's free!

Professor Gage recommends that we all do something active-even walking at a moderate pace- for 30 minutes each day. So get your shoes on and get going; your dentate gyrus will appreciate it!     

 

 Comments or questions about this article are welcome via email to info@backtohealthpt.com or you can find us on Facebook .

Exercise Help

NEED SOME HELP? If you haven't been exercising in awhile and would like a supervised program in a non gym environment, give us a call or stop by. All of our personnel are true health professionals who can design a program just for you and help you carry it out. 

Prepare To Launch: Our Kids on their College Careers!

In the coming weeks or months a number of us will be launching our kids on their college careers. Sending your son or daughter off to college for the first time is a bitter sweet experience for both parent and child.   As parents, we are proud that they are taking that first step toward living on their own, but also a little anxious for them and sad that they are leaving the nest. Our child, on the other hand, is probably experiencing feelings of both excitement and insecurity about leaving home for life on campus.  

The last thing we want to throw into this emotional mix is a moving related injury. The following tips are intended to help prevent that from happening:  

1. "Chill" - Residence Halls usually open at least several days before classes start so consider delaying your arrival by a day or two to avoid the mad rush of anxious parents and kids that will be moving in the moment the doors open.
2. Don't make boxes too heavy. An extra trip is worth the effort to avoid an injury.
3. Wear sneakers!! Sandals although comfortable offer NO protection should an item fall on you. Sandals and flip flops are also a trip risk.
4. Use proper lifting technique- When lifting heavy items, bend at the knees and keep your back straight--let your legs do the work. Also, avoid twisting as you lift. If an item is too heavy or bulky, get some help. If you have any neck problems avoid lifting any heavy objects overhead.
5. Work together- If an item is too heavy or bulky, get someone to help you.
6. Tire Check-Before you hit the road, check the condition and pressure in your tires, this is truly a safety measure and will also make the trip more comfortable and improve gas mileage.
7. Car posture*-If you are the driver: Adjust your seat, sit up tall, engage your abdominals, pinch shoulder blades down and tuck in chin. Now adjust your rearview mirror. When necessary during the drive, readjust your posture, NOT the mirror.
8. Staging- Get as close to the Residence Hall entrance as safely possible and unload everything. Leave your son or daughter there while you park the car, then all of you can work together to carry things to the dorm room.
9. Watch your step- If you have to negotiate stairs, watch your step, take it slow, and use tips 4 and 5 above for lifting and carrying.  

Moving is your child's first step towards independence, make sure they help!!  

If you have some of your own tips to offer, visit us on Facebook and share what you have learned.

*Send us an email request and we will send you one of our car air fresheners (vanilla scent) with posture tips for a strong core and healthy back.

    

For more information about this article or a free consultation, call Kathleen Casey or Darlene Wooldridge at Back To Health Physical Therapy  (954) 565- 0075, or email us at info@backtohealthpt.com

Forward Head Posture: It Can Weigh Heavy On You!

A key component to life-long good health is posture. If you have been following our newsletters over the years, you have probably read at least 3 or 4 relating to posture.

In this article, we look at the problem of "head forward" posture which is very, very common and very preventable! In this instance we found this picture to be worth 1000 words.

It illustrates that for every inch the head moves forward, the weight of the head on the neck is effectively increased by 10 lbs!

This process is a generally a slow one that may begin with a cervical spine injury leading to weak neck muscles or poor postural habits while standing, sitting at a computer, or in your car or sleeping. For example, if you lie on the couch with your head propped forward while watching TV, or spend hours slouched, head forward in front of a computer at work, your muscles will gradually adapt to the new position of the cervical spine. You will start to resemble the 2nd and 3rd pictures in the illustration!!

Not only does it not look nice -- look how much shorter you become - it also can cause a myriad of other problems. Head forward posture throws the body out of line, which can affect balance and breathing. It will also likely result in cervical spine pain, osteoarthritis, muscle tension headaches and loss of range of motion. Now, try to raise your arms straight up over your head, using bad posture. Now sit or stand with proper posture and raise your arms. Do you notice the big difference in your range of motion?!

To prevent this from happening to you, practice good posture and over time, it will become automatic. If you are already somewhat "stuck" in forward head posture, a physical therapist can help to correct the problem and teach correct posture and specific exercise to stay in proper alignment after therapy is completed.

  Call or email us if you or your group would like to set up a presentation or clinic. You can also request "tip sheets" on injury prevention in specific sports

APRIL is "YOUTH SPORTS SAFETY MONTH"

The National Campaign called STOP Sports Injuries and its more than 300 collaborating organizations (including your very own Back to Health) use the Spring Sports season to spread the word about youth sports safety and injury prevention. This year they have their first ever Live Webcast "Preventing Injuries in Youth Sports" on Tuesday, April 17,7:30-8:30 p.m. which is free and open to the public. To sign up CLICK HERE!   The STOP campaign began as a result of the dramatic increase in injuries arising from participation in youth sports. Many of these injuries, particularly the chronic injuries can be explained by the fact that many kids now participate in a single sport year 'round.   Most of these injuries can be prevented with proper training and technique. The mission of the STOP campaign is to provide information and clinics to teach student athletes, coaches and parents what they can do to enable kids to enjoy all the physical benefits and life lessons that sports provide throughout their school years and beyond.   STOP and its member organizations have a wealth of information and offer valuable "Tip Sheets" relating injury prevention in specific sports.  STOP members also provide injury prevention presentations and clinics for school and club teams and other interested groups.     Call or email us if you or your group would like to set up a presentation or clinic.  You can also request "tip sheets" on injury prevention in specific sports.     For more information about this article or a free consultation, call Kathleen Casey or Darlene Wooldridge at Back To Health Physical Therapy  (954) 565- 0075.

News from Elizabeth Harris, DPT, Back to Health's chief therapist for pelvic floor rehabilitation.

Beth recently attended a three day international symposium on Female Pelvic Floor Disorders.  The Symposium was sponsored by the Cleveland Clinic and attended by some of the top physicians in the field including gynecologists, urogynecologists and colo-rectal surgeons. 

Beth was one of only three Physical Therapists to participate in the event.

The big takeaway point for Beth was that research now supports Pelvic Health Physical Therapy as a first choice conservative intervention for pelvic organ prolapse.   It is already well established that Pelvic Health physical therapy is often the most conservative and effective treatment for incontinence (male and female) and pelvic pain.

From the mailbag: A few letters from patients recently discharged from physical therapy at Back to Health:

1-Dear Back to Health Gang,

"Many, many thanks!  Your support and caring is why your facility is outstanding, and your expert PT's complete the picture.  Wishing you all the best", Fondly, Barbara G. 

2-"To Everyone at Back to Health:

You do wonderful work and I am blessed to have been helped so much". 

Thank you, Nancy K.

3-And to Darlene:  

"Dear Mrs. Wooldridge, May the Lord hold you gently in His hand...as I have experienced in your hands! Thank you for being so patient with me. I enjoyed every session. God loves you and I'm sure your patients do too!  

Gratefully and prayerfully", Marie S. 

Back Pain Facts

In spite of extensive research proving that the most effective treatment for most cases of chronic back pain is to strengthen the muscles that support the spine, we still hear many myths about back pain and back pain treatment. Why is this?

When someone experiences back pain for the first time, especially an acute episode with severe spasms, it can be a very painful and frightening experience. If pain is chronic it is not only physically debilitating, but also emotionally draining. It is easy to see how patients in these situations would be vulnerable to the suggestions of whichever health professional is consulted.

That is why some physicians refer to the treatment of chronic back pain as "an industry"**. As one physician at New York's Hospital for Special Surgery put it: "If you are holding a screwdriver, everything looks like a screw". So, if you see a surgeon, they may recommend surgery, a chiropractor may recommend a series of adjustments, a pain management specialist an injection for pain, etc.

Doctors who have studied the problem have concluded that patients need to be given unbiased information on what is known and not known about back pain and the ways to treat it.  

In this regard, here are some of the things that we know about back pain:

An acute episode of back pain usually dissipates in a day or several weeks. It is best treated by icing the area at 20 minute intervals for the first 72 hours to help manage inflammation and swelling. After 72 hours, switch to heat to calm the muscles. Do not remain immobile, however. It is best to move as much as you can as soon as you can to promote blood flow and to combat further weakening of the muscles, which will slow recovery and make it easier for the next injury to occur. An over-the-counter anti inflammatory may also be prescribed.

Back pain is defined "chronic" when it persists beyond 3 months or when someone has several acute episodes in a year. For most cases of chronic back pain we know that:

1. People on bed rest have MORE pain and SLOWER recovery than those who stay active.

2. Referral for MRI's, CT's or Radiography is rarely indicated. A recent study published in The Lancet found that patients with low back pain who underwent imaging studies did no better than those who did not. What shows up in an imaging study often has NOTHING to do with what is causing the pain. Most of us on our thirties and beyond have degenerative changes in our spine and many of us also have herniated discs, yet some of us have pain and some of us do not.

3. The most effective treatment for most cases of low back pain, including associated leg pain, is physical therapy specifically designed to strengthen the structures that support the spine, together with education regarding posture and simple home exercises that can help to maintain the gains made in therapy. In some cases over-the-counter medication for pain may be prescribed. In a small number of cases where pain makes therapy too difficult, an injection by a spinal pain management specialist may be needed to allow therapy to progress.

In very rare cases, such as where a person is experiencing drop foot, loss of control of bladder or bowel function or acute spinal fracture, surgery may necessary. These types of cases can usually be diagnosed by a history and a physical and, with respect to suspicion of fracture, an x-ray.

** One in four Americans claim to suffer from chronic back pain and the cost of back pain is estimated at $30 to $70 billion annually!

For more information about this article or a free consultation, call Kathleen Casey or Darlene Wooldridge at Back To Health Physical Therapy (954) 565- 0075.

Print Version of Article

Physical Therapy at Back to Health

Back to Health opened in 2004 with the mission to be the physical therapy clinic that offered the most effective program for treating chronic back and neck pain in all of south Florida. Eight years later our track record of success with these patients has led to referrals from local doctors and even better, word of mouth referrals from former patients. We have even gotten referrals of patients who are visiting from as far away Germany, England and South America when their doctors see that we are on a list of facilities that offer the program that is known worldwide for its effectiveness.

Visit Our Store!!

Visit our Store!!

Back to Health offers products that have been selected by our therapists for back and neck care and comfort. We offer free consultations to help you choose the product that will work best for you.

The Store is located in our clinic and we will soon be offering products online through our website.

Hagen Park This Weekend! Feb. 11

COME SEE US AT HAGEN PARK THIS WEEKEND!

If you are looking for something to do this weekend, Wilton Manors is holding its monthly "Garage Sale" in the spacious Hagen Park Parking lot off of Wilton Drive.

 It is a great social scene and there are all kinds of goods and services to check out. We will be there with our Peanuts' Inspired "The Physical Therapist is In: 5 cents" booth to answer your questions and offer advice. You can also check out and purchase products selected by our therapists for back and neck care and comfort.

We offer these items at prices that beat local retailers. In addition, we will be sharing our tent with our friends Kathy and Scott Davis from Contour Products™. Contour makes some of the best and most affordable specialized pillows, mattresses and other products for comfort at work, in the car and for sleep. Finally, if you need a break from the action, our therapists, Bill and Gaby will be offering chair massage.

WE HOPE TO SEE YOU THERE!!

Darlene S. Wooldridge, Kathleen M. Casey and all of the staff at Back to Health

they can take it to a health professional such as a physical therapist, athletic trainer or exercise physiologist who can help them create and carry out an exercise plan.

At Back to Health, Medicine is Exercise-based!

The "side effects" of exercise as medicine include: Better sleep, fewer aches and pains, more energy, better sex drive, better self image....

Back to Health, along with some of the top spine clinics and hospitals in the U.S. and abroad offers the most advanced and clinically proven exercise based treatment for chronic back and neck pain.

Ready to talk with your doctor about starting an exercise program? We can help!

Exercise IS Medicine!!!

What if there was a medicine so powerful in maintaining and improving health that it could prevent and treat dozens of diseases?

This is the question asked in the national campaign called Exercise Is Medicine™, sponsored by the American Medical Association and the American College of Sports Medicine. This initiative encourages physicians to promote exercise among their patient population, assess any limitations a patient may have in terms of the type and amount of exercise they can do and then give the patient a written exercise prescription. See: www.exerciseismedicine.org for resources and information.

The patient can follow the prescription independently, or, if they feel they need guidance and supervision to get started they can take it to a health professional such as a physical therapist, athletic trainer or exercise physiologist who can help them create and carry out an exercise plan.

 Research proves that exercise is powerful medicine. It has a key important role in the prevention and treatment of at least 40 diseases, including diabetes, obesity, heart disease, and hypertension. In addition, exercise allows us to maintain mobility, balance, and strength as we get older so that we can remain independent and enjoy life.

 Exercise is also often the best way to manage chronic pain such as neck or back pain or arthritis pain. This is true for both physiological and psychological reasons. On the physical side, exercise increases blood flow and encourages the natural healing process; it strengthens the muscles that support the joints and spine thereby decreasing pain and improving movement. Exercise also produces brain chemicals called endorphins, which are natural pain and stress fighters. The release of endorphins decreases our perception of pain and strengthens our immune response.

 On the psychological side, research proves that people who use the right kind of exercise to manage pain have better results than those who don't because it puts them back in control of their bodies; they realize that the power to manage pain lies with them! This is especially true for people who have suffered from chronic back pain and have tried everything from acupuncture to massage, to medication and injections, or even surgery. In all of these cases they are relying on someone else to "fix" them. With respect to chronic back pain, extensive clinical research shows that for most people the "fix" is ineffective or offers only temporary relief and that the best medicine is the right kind of exercise program.

 It appears that part of the impediment to exercise as medicine in the US may be cultural. Our healthcare system and "modern medicine" has led many of us to expect our doctors to "fix us" with a pill, a shot, or surgical procedure that insurance will pay for. By contrast, in Germany and several other European countries, patients are expected to be a part of their recovery and healing. Ironically, the most successful and well documented program for managing back and neck pain, created here in the U.S., is utilized more and is well known to more doctors and the general public in Germany than it is here!

PS. We have that program right here at Back to Health!!