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 Rising Sun Physical Therapy
Healthy Thoughts - October 2012
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Tell a Friend! Forward to a Friend. . Don't miss an issue
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 A PERSONAL NOTE FROM BETTINA
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Hello !
I count myself lucky to live on the sunny side of San Francisco. I love sitting in the morning sun, enjoying the gentle warmth of Autumn. Seeing the fruits (and vegetables!) of my hard work from the past year growing in my garden relieves the stress of the week in a way nothing else can.
Ah, stress. Just in case our jobs and personal lives don't have enough stress factors, if you live in the city, it's likely you're also stressed by traffic.
Have you ever wished your were riding a bike when, while stuck in traffic, you saw the Critical Mass riders pass by on the last Friday of the month?
Don't know what I'm talking about? It is a mass bicycle ride that takes place in cities around the world. Everyone is invited. No one is in charge. Just bring your bike!
Did you know that the Critical Mass movement started in San Francisco, at a German Restaurant called Zeitgeist? This year San Francisco Critical Mass is CELEBRATING the 20th anniversary of the monthly ride. The monthly rides have changed people's awareness of bikes on our streets. Today you can find bike lanes all around the city, something unheard of 20 years ago.
Speaking of bikes... Remember I told you last month about my biking experience when I first came to the U.S.? Not too much fun. 30 years ago I participated in bike rallys in Frankfurt, Germany for safer roads for bikes. I finally feel like the biking experience has caught up here, at last, 30 years later.
I'm still working on training Tara to ride with me and will update everyone on my progress next month.
If you are driving a car in the city, please be aware of the bike lanes. Take the time to be cautious and courteous and make the city safe for everyone. And, as a personal favor to me, please don't use the bike lanes to double park your car.
Starting a new exercise program (biking, jogging), not exercising (sitting or standing all day at work) or even something as simple as sleeping can all lead to nagging back pain. For many people this pain goes away soon after it starts. For others the pain may last for weeks.
If the pain goes away, take it as a warning sign to be more cautious about your new routine or as a sign it's time to change your ways. If the pain persists, you definitely need to get help. Below are some tips you can try to alleviate your back pain on your own. If you're one of the 31 million Americans who suffer from lower back pain, this article is for you.
I mentioned last month that Dr. Lu would be here in October. Unfortunately, her schedule has changed. As soon as I know the new date for her visit I'll let everyone know, either here or on our Facebook page - likely both.
I am sorry to say that Linda Carucci will no longer be offering up her healthy and delicious recipes for our enjoyment. She has become super busy providing private personal chef services in addition to her teaching commitments. If you are interested in her amazing service, please email her.
Bettina
Looking forward to next month's Healthy Thoughts already?
Are you frustrated trying to deal with a chronic health condition? Does it pull you down?
If you answered YES, you definitely should NOT miss the November issue.
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COUCH POTATOES ARISE: "Ow, my back!" | |
5 Simple Tips to Combat Back Pain
-by Bettina Neumann, PT, CST, LLCC
Everyone knows that intense or nagging back pain is no fun. It can keep you from doing the things you love and enjoy the most. It limits your work. Heck, you might even miss work or social events as a result of unexpected back pain.
What can you do about back pain? Try these 5 simple tips:
1. Ask: Ask yourself what makes the pain worse? What makes it better? It's a simple question; the key is to be as specific as possible.
Walking makes it worse. No. Walking more than 1 block makes it worse.
Sitting makes it worse. No. Sitting for more than an hour makes it worse.
Avoid the things that make the pain worse and adjust your activity level to avoid trigger situations:
Walk for 3/4 block a few times per day to build a tolerance.
Get up from sitting every 30 - 45 minutes.
Small changes like these can have a profound effect on long term back pain. Just remember to go slowly!
2. Sit: Sitting, especially for long periods, often aggravates low back pain. Take a look at the way you sit. Are you supporting your low back and leaning back against your chair? A frequent mistake I see is people who have a really good chair sitting on the front of the chair and not using the built-in back support. Ask your supervisor whether your company has an ergonomic consultant to help you get your workstation set up properly. For more information about a proper workstation set up, check out ERGOGUIDE. And, of course, I'm always happy to help if you have any questions.
3. Rest: If your back hurts when you wake up in the morning, or you wake up in the middle of the night with back pain, it might be time to check out your mattress. Are you getting enough support from the mattress? To avoid back pain your back should be in a neutral position when sleeping; one which supports the natural curve the spine.
Try sleeping with a small towel rolled up at your waist to get more support for your lower back.
4. Move: Appropriate exercises - appropriate to both your pain and your fitness level - can help you recover faster. Begin with light stretches. If you feel a gentle stretch in the muscle you are trying to stretch, that's good. The stretch should not make the symptoms worse.
Consider adding some stabilization exercises to your routine as you recover.
5. Hot & Cold: Everyone's back pain is different and what works for one person doesn't work for another. Both hot and cold applied therapy are recommended for back pain. Try both ice and heat to determine what works best for your pain.
Ice is usually used for acute symptoms and injuries. Heat is recommended for muscle spasms and chronic issues. However, my own injury 2 years ago showed me that conventional wisdom doesn't apply to everyone's pain. So, try them both and use what feels good to you and relieves the pain.
Last but not least, if your back pain doesn't go away within a few days, then it's time to see your doctor and your physical therapist. Physical therapy can help reduce or even eliminate your pain without drugs and surgery. Email or call me if you have any questions, how you can combat your low back symptoms: [email protected], 415-282-4083.
The information above is based on my long working experience with patients. These are only general tips. If you have any health issues or specific problems, consult your physician and/or your physical therapist.
Join me on Facebook to get a FREE report and
learn more about how to stay healthy every day!
Stay tuned for our October issue - Ow! My Back!
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| Upcoming Event: Awaken, Cleanse and Feed! | |
You're invited!
|  Orenda International has created a product line designed to bring your body to its natural healthy best. Try them and feel like a whole new you!
Awaken your own natural vitality Cleanse the toxins from your system Feed your body powerful superfoods
Schedule an opportunity and product meeting. 415-672-9064
or email
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| Rehab Pilates at Rising Sun Physical Therapy | Rehab Pilates Classes are EXPANDED
by Bettina Neumann, PT, CST, LLCC
I am excited to offer this expanded schedule:
Tuesdays and Thursday at 2:10 to 3PM Monday at 6:10 to 7PM Small group sessions.
These classes help promote core stability, flexibility, endurance, postural and body awareness. Pilates also help to correct muscle imbalances by teaching practitioners to pay close attention to their breathing, concentration, muscle control and centering. Classes encourage precise movement and routine building.
This expanded schedule will allow you to come once, twice or three times per week, and you will be able to make your own schedule. Just call or email us to find out our special offer.
Contact Paula for more details at 415-282-4083 or
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HEALTHY COOKING WITH LINDA CARUCCI
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All Good Things...
...must come to an end.
We've been thrilled to have Linda Carucci - a fabulous chef and inspiration to lymphedema patients - help out with our newsletter. Linda is so fabulous that she is unable to do what she loves (be in the kitchen) and continue to write this column.
Thank you, Linda, for providing our readers with healthy recipes throughout this year. We wish you well in all your endeavors.
If you've enjoyed Linda's recipes, you should know that she offers private cooking lessons and teaches cooking classes in the San Francisco Bay Area and beyond. To purchase Linda's cookbook, Cooking School Secrets for Real World Cooks, or for information about private lessons (makes a great gift!) or upcoming classes, email her at [email protected]
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| UPCOMING EVENTS | | Lymphedema Education, Exercise and Prevention
for people with lymphedema, cancer patients, cancer survivors, caregivers, friends and family
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Lymphedema Education and Exercise Group
3rd Wednesday of each month from 5:30 to 7pm
Each meeting includes an educational presentation, time for questions and practical techniques for preventing, understanding and managing lymphedema.
This program is available to anyone who has lymphedema, is at risk for it, or who simply wants to learn more about it. Cost: Free
To register, call: (415) 600-3073
Location: Bryan Hemming Cancer Care Center
California Pacific Medical Center
2351 Clay St, #137 - Deikel Family Conference Room
San Francisco, CA 94115
Parking is available in the parking structure at the corner of Clay St. & Webster St.
Testimonial:
After a double mastectomy I learned there were simple measures that could be taken to prevent developing the problem of lymphedema. As an RN I tried to educate myself about lymphedema since I had taken care of patients that had been debilitated by this problem. After a double mastectomy and a problem with ongoing seromas after surgery I was particularly concerned I might develop this complication myself. One of the things i liked most about Bettina's class the solid, practical information she provided in a short class without my having to do even more research in addition to what I was doing about cancer, surgery and recovery. Not only did I feel less overwhelmed but she gave information in the class that I hadn't read about in my research. I've taken the information I got in her class and developed a plan for myself that supports my recovery after surgery and gives me confidence I am doing the most I can to prevent developing this problem.
- Deborah Vance
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EXERCISE-MADE-EASY �
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EXERCISE-MADE-EASY�
- Start a controlled exercise program
- Advance your program safely
- Get stronger and more flexible
This is a 90-day program, step-by-step instruction with a workbook and audio exercise instruction,for people with lymphedema,and people during and after cancer treatment.
List Price: $ 160
S & H: $ 12
Call to order: 415-282-4083
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ABOUT BETTINA AND THE STAFF OF RISING SUN PHYSICAL THERAPY
| | Our vision is to inspire and empower you to start healthy habits, to become personally responsible, to regain your health and renew your energy after injury, surgery or debilitating illness, and to help you maintain your health after your recovery.
What makes Rising Sun Physical Therapy different is that we are compassionate therapists. We've worked to create an exceptional healing environment combined with medically sound approaches. Our techniques acknowledge and utilize the strong body-mindconnection we all have. We combine evidence-based, innovative, nontraditional, hands-on therapies with a proactive approach.
Whether you are just starting your healing and rehabilitation, or wanting to stay healthy, we'd love to help! Our goal is to help you stay active and healthy for the rest of your life.
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| RISING SUN REFERRAL PROGRAM | For Existing Patients
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Refer a friend or family member to Rising Sun Physical Therapy and earn savings toward your next visit.Simply Forward this Newsletter to a friend and family member.
Who will benefit from treatment at Rising Sun Physical Therapy?
- Cancer treatment patients, breast cancer survivors and people with lymphedema
- Neck or back pain sufferers
- People with migraines and headaches
If your friend mentions your name after they become a patient, you will receive a $20 discount at the time of your next visit, AND if they mention the "Rising Sun Referral Program" they too will receive a $20 discount at their first visit*.
*discounts apply to selfpay payments ONLY.
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WANT TO USE THIS ARTICLE IN YOUR NEWLETTER OR WEBSITE?
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You can, as long as you include this complete blurb with it:
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Bettina Neumann, PT, CST, LLCC, is a licensed Physical Therapist in California and Germany, as well as a certified CranioSacral Therapist and Lymphedema Specialist. She is the founder and owner of Rising Sun Physical Therapy, Inc.
She published an easy to use 90-day exercise program for cancer patients, cancer survivors, and patients with lymphedema, "Exercise-Made-Easy". Get your FREE newsletter: Healthy Thoughts today: www.risingsunpt.com
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MANAGING YOUR SUBSCRIPTION
| | | Healthy Thoughts is published by Bettina Neumann. If you have any questions or comments, please send them to: [email protected]
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LOVE AND HEALTH,
Bettina
Bettina Neumann, PT, CST, LLCC
Rising Sun Physical Therapy, Inc
415-282-4083
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