Issue No. 19
August 2015
Low Back Pain
Low back pain is the leading cause of activity limitation and work absence throughout much of the world. It is estimated that more than one-third of people will experience an episode of low back pain during a year, and many of those will experience a recurrent episode that same year. One comprehensive study in North Carolina found the incidence of chronic low back pain to have risen from 3.9% to 10.2% between 1992 and 2006. This serious problem can be prevented and treated to avoid injury and expedite healing to keep your workforce active and healthy.  

Read more to learn about how to prevent and treat low back pain...


If your pain does not improve after several days, consider seeing your local Bon Secours physical therapist for further evaluation and consultation.

Staff Physical Therapist, Board-Certified Orthopaedic Specialist
Bon Secours Physical Therapy and Sports Performance 
611 Watkins Centre Parkway, Suite 300 
Midlothian, VA 23114

Back to School: Tips to Avoid Injuries from Wearing Heavy Backpacks
Back pain is not limited to adults! Parents and students shopping for a new school backpack this month may want to consider important safety tips to prevent back, neck and shoulder injuries.   
Backpacks, the preferred choice for students to carry all of their daily school necessities, help distribute the weight of the load among some of the body's strongest muscles. However, if not worn correctly, they also can be the source of injury. In fact, more than 28,000 people were treated in hospitals and doctors' offices for injuries related to backpacks last year. More than 8,300 of those injuries were kids between the ages of 5 and 18, according to the Consumer Product Safety Commission.
One of the best ways to avoid injuries is to lighten the load of backpacks, according to the American Academy of Orthopaedic Surgeons (AAOS) and the Pediatric Orthopaedic Society of North America (POSNA).
Use both shoulder straps to keep the weight of the backpack better distributed, and adjust the shoulder straps to keep the load close to the back. Choosing a crossbody bag can also be a good alternative. Depending on the child's commute and accessibility of school, roller bags may be an option.

Click here to view tips from the AAOS and POSNA to help eliminate discomfort and reduce the risk of backpack-related injuries...


Do you have low back pain? Find out how physical therapists can treat low back pain through our programs at Bon Secours Physical Therapy and Sports Medicine. You can also learn about the leading-edge technology and surgical innovations used at the Bon Secours Orthopaedic Institute to diagnose and treat patients.


National Immunization Awareness Month

We all need shots (also called vaccinations or immunizations) to help protect us from serious diseases. To help keep our community safe, Bon Secours Health System is proudly participating in National Immunization Awareness Month.
Shots can prevent serious diseases like the flu, measles and pneumonia. It's important to know which shots you need and when to get them. Everyone age 6 months and older needs to get a flu vaccine every year. Other shots work best when they are given at certain ages. 

* If you have a child age 6 or younger, find out which shots your child needs
 * Find out which shots adults and teenagers need
 * Use this chart for adults to see if you are up to date on your shots
 * If you are pregnant, check out this recommended immunization schedule

Talk to your doctor or nurse to make sure that everyone in your family gets the shots they need. To find a provider to meet your needs, visit or call 804-359-WELL [9355].


Exercise Video
Windshield Wipers

Submitted by our sponsor:

Provider Spotlight

6372 Mechanicsville Turnpike
Suite 103
Mechanicsville, VA 23111

Dr. Philip Valmores attended the University of Virginia for his undergraduate degree. He received his medical degree from Nova Southeastern University College of Osteopathic Medicine and completed his pediatric residency from the Children's Hospital of Richmond at Virginia Commonwealth University. 

Board Certification: 
Dr. Valmores is board eligible by the American Academy of Pediatrics. In addition, Dr. Valmores was a high school science teacher and a member of Teach For America prior to starting medical school. He is also fluent in Spanish.

What do you enjoy most about being a pediatrician?
In pediatrics, there are many opportunities to see patients when they are well. This allows me to get to know my patients and their families better. It is also a great opportunity emphasize prevention to keep children well.

Why did you choose Bon Secours Health System?
I knew that Bon Secours had a good reputation in the community, but I was truly impressed when I actually got to know people who work here. The employees that I have met, from the front desk staff to those in management positions, are all forward-thinking and strive to improve patient care.

What do you enjoy outside of your work?
I do my best to stay physically active. I enjoy running, bowling, and spending time outdoors with my wife and 2 daughters.
Chia Seed Energy Bites

▪ 1/4 cup peanut butter or other nut butter
▪ 1/4 cup honey
▪ 1 cup oats
▪ 1/2 cup add-ins (dried fruit, chocolate chips, mini M&M's)
▪ 2 tbsp. chia seeds
▪ 1/4 tsp. vanilla 

▪ Mix ingredients together. 
Using a slightly rounded tablespoon, form mixture into a ball or flatten into a cookie shape. 
▪ Place in bites into air tight container and refrigerate. ▪ Enjoy this tasty power house as a snack or as part of a balanced breakfast. 

Provided by 
Kelley Raetzsch, RD, CSSD
Board-Certified Sports Dietitian
2401 W. Leigh St.
Richmond, VA 23220

Stay Active: 
Check out these fun upcoming events!

Patrick Henry Half Marathon
August 29th at 7:00 am
Randolph-Macon College
202 Henry Street
Ashland, VA 23005
Featuring 13.1 miles of rolling countryside and scenic historic districts with a start and finish on the beautiful campus of Randolph-Macon College.

Speak Up 5k & Kids Fun Run
September 12th at 9:00 am
Byrd Park
600 S. Boulevard
Richmond, VA 23220
This family friendly event benefits the Cameron K. Gallagher Memorial Foundation, whose mission is to cultivate awareness and understanding for those suffering from teenage depression and anxiety.

Healthy Living Grocery Tour  
August 26th at 5:30 p.m.
Whole Foods
11173 West Broad Street
Glen Allen, Virginia 23060
Enjoy an interactive aisle-by-aisle tour of the store with an emphasis on the good, better and best choices to make to start and maintain a low-glycemic lifestyle. We will discuss toxins in our food, label reading, and highlighted product recommendations. Must register 24 hours in advance.

Wellness Club Card
Sponsor Highlight

1 Free Week or Join Now for $0 service fee. New members only: Offer based on first-visit enrollment, minimum 12 months auto-pay program. Discount applies to initial service fee. Not valid with any other offer. Valid at participating locations. Visit us at 

Contact Carol Marin-Vargas at 
[email protected] if you are interested in sharing this benefit with your employees.

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