November 2012 
The Pain Center |  Live More Comfortably  |  eNewsletter Header
We hope this note finds you continuing to do well and living your valued life. The article below by physical therapist Kara Ebrom emphasizes the importance of continued physical fitness.

Continued Physical Fitness


With the holidays and winter months fast approaching, it is important to remind ourselves to take the time to keep active. We all know it is much easier to keep up with regular exercise in the warmer months of the year. Have you thought about how you will keep up with an exercise routine through the colder months ahead?


Our physical therapists recommend the following as a part of your regular fitness routine:

  • Aerobic exercise- 20-40 minutes within your target heart rate, 4-7 times per week
  • Flexibility- stretch tight muscles daily, holding each stretch for at least 15 seconds
  • Strengthening- perform 3 times per week, building number of repetitions slowly to avoid injury

How to stay focused

Following a regular fitness routine is important for your health and management of pain. A gym membership or fitness class is a great way to keep moving. Also, check with your local high school or community center- many offer times when exercise facilities are open for free or low-cost public use. Consider exercising with another person to help you stick to your routine and motivate each other. Setting exercise goals may also help you push forward in the months ahead!  



News & Updates


We are growing!

We are pleased to announce that The Pain Center has expanded to a second location.  We are now offering patients in our Fibromyalgia and Pain programs the option to receive treatment on the main campus of Mary Free Bed Rehabilitation Hospital.  We hope that our growth will make our services available to more patients in West Michigan.  For more information, please contact us at 616.233.3480.



More than the programs ...
At The Pain Center, our psychologists and therapists see patients outside of the programs. If you have a new injury, significant stressor, severe pain flare-up or need to adjust your home exercise program - come back to the team that you trust. We're happy to help.


Have a question about a flare up?
You are still a part of The Pain Center family. If you ever have a question, please give us a call at 616.233.3480 and we'd be happy to answer it.



Nicole DeHaan, PT
Physical Therapist 
The Pain Center at Mary Free Bed Rehabilitation Hospital
In This Issue
Continued Physical Fitness
News & Upates
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