Message from the CEO

  

Lower back pain can occur through bulging of the intervertebral discs, at the facet or sacroiliac joints, and through impingement of nerves exiting the spinal column.

Back Pain Rehabilitation

Aches and pains are part of the human condition, and back pain is one of the most common and most serious conditions we see at Forster Physical Therapy. Researchers have found that 80% of us will suffer severe enough back pain in our lifetime to miss work or other personal obligations. We all know friends or colleagues whose life is limited in some way from the pain associated with a "bad back." Why? Because the evolutionary processes that lead to our upright posture have left our spinal structures vulnerable to wear and tear and traumatic injuries alike.

Even more troubling is the upward surge of spine surgeries in the US (presently 600,000 per year), when it was proven decades ago that only 1% of spine problems will benefit from surgery. The result is a lot of unnecessary surgeries and too many people who still suffer pain after failed surgery. The non-surgical, "conservative" approach of rehabilitation for back pain has never been easier. Now you can see an experienced physical therapist at Forster Physical Therapy without a prescription from an M.D. under a new California Direct Access law that went into effect January 1, 2014.

We specialize in the rehabilitation of all spinal conditions, and we have a 30-year history of getting people back to doing the things they love! If you or someone you know is suffering back pain and wants relief, please call Forster PT for a spine evaluation today.

Forster Physical Therapy
427 Wilshire Blvd.
Santa Monica, CA
310-656-8600
Treating from 7 a.m. to 8 p.m., with free parking

Patient Testimonial:
"I have suffered low back pain for years and have seen doctors, chiropractors, acupuncturists and a massage therapist, but I never achieved long-lasting relief until I visited Forster PT and had a more thorough exam than [performed by] any of the previous doctors. They found the problem, and within a week I was feeling better. At six weeks I was back to tennis and training for a triathlon." -- Jonathan, 42 year-old executive

 

>> Read the Forster PT Guide to Lower Back Pain in This Week's Feature Article

>> Read each week's CEO Message here 

Special Offer: Pre-Order your copy of Robert Forster's new book, Healthy Running Step by Step, due out this Summer by Fairwinds Press, and receive a free signed copy of the best seller, The Complete Water Power Workout Book by Robert Forster, PT and Lynda Huey. Bring in your online pre-order receipt to Forster Physical Therapy or Phase IV and receive a free, signed copy of the water book, a must-read for runners and anyone who wants a great workout that's easy on your joints! 

Lower Back Pain Guide

 

A strong, yet flexible lumbar spine musculature is the best defense against lower back pain. Photo: Hannah Johnston | Getty Images

   

The forces that are generated within the spine when we bend, twist, lift, and sit in poor posture are damaging to the structures of the spine. The most commonly injured spine structures include the intervertebral disc (the shock absorber between the bony segments, or vertebrae, of the spine), the facet joints (where the vertebrae articulate with those above and below it), and the sacroiliac joints (where the spinal column articulates with the pelvis). These are relatively fragile structures that can be easily damaged in a traumatic fall, motor vehicle accident, and by wear and tear from daily activities, poor sitting postures, and faulty body mechanics.

 

While a strong and flexible musculoskeletal system can help avoid debilitating damage to the spine, unfortunately many spinal injuries occur in the gym as a result of poorly-conceived yet popular "core" exercises. When it comes to exercise and the spine, it is imperative that every position and motion be spine protected. At Phase IV, we have proven that there is a safe and effective way to create core stability while avoiding wear and tear on the very structures we set out to protect. You don't need leg lifts, "V" sits, or to stand on a ball while performing a bicep curl and a squat in order to have a strong core and protect your spine against injury.

 

To help you discern serious back pain from common aches and pains, please consider these three pain patterns:

 

Central low back pain that is worse after exertion and lifting activities but does not radiate into the gluteal muscles or down one leg or the other can be as simple as a strained muscle. However, if the pain increases with extended sitting and/or it is difficult to stand up straight after a period of sitting, this may be the signs of a disc bulge. Contrary to public belief, disc injuries do not translate into a lifetime of low back pain. Disc bulges can be corrected with the right exercise program.

 

Read More . . .

 

>> Pre-order Healthy Running Step by Step here

Special Offer: Bring in your online pre-order receipt to Forster Physical Therapy and receive a free, signed copy of my first book, The Complete Waterpower Workout Book. 

Forster PT and Phase IV's Maria Sharapova wins French Open

Maria Sharapova, who sought treatment with Forster PT and Phase IV's Robert Forster, PT to overcome career-disrupting injuries, triumphed in this weekend's French Open. Photo courtesy CNN.

 

Paris, France (CNN) -- She's been called "beautiful," "hot" and "sexy" but when it comes to tennis, the most apt description for Maria Sharapova has to be "tough."

 

The Russian rallied from a set down three straight times to reach this year's French Open final and then prevailed in Saturday's thrilling three-hour finale against rising star Simona Halep, 6-4 6-7 6-4.

 

"This is the toughest grand slam final I've ever played," Sharapova, who was contesting a ninth such match, summed up as she collected her trophy.

 

>> Read the original article here

Pre-Order Healthy Running Step by Step

Pre-order Healthy Running Step by Step before its arrival in stores and online in August.

Click here to pre-order Healthy Running Step by Step, the new book by Robert Forster, PT, and Roy M. Wallack, due out this August from Fairwinds Press, and gain automatic entry into a raffle for a free VO2 test!

 

(Click here for more information on VO2 testing.)

 

Don't let an old injury keep you from enjoying races, morning runs, or attaining fitness goals. In the first part of Healthy Running Step by Step, authors Robert Forster, PT and Roy M. Wallack recommend the best training based on your fitness goals, including strength training, cross training, sprints, yoga, and plenty of rest. Part two goes a step further from other books by addressing the most modern methods of treatment -- including current studies on the amount of rest required, new and controversial surgical operations and injections, the newest and most effective gear, and barefoot/minimalist running as a form of healing. If you are recovering from an injury or want to prevent becoming injured in the first place, Healthy Running Step by Step is a must-have guide.

 

Available in stores and at Phase IV and Forster Physical Therapy this Fall!

 

• Format: Paperback
• Publication: August 2014
• Pre-Order Price: $24.99

Phase IV and Forster Physical Therapy, the Exclusive Physical Therapy provider for the LA Marathon, are now the Exclusive Providers of EC3D gear in Los Angeles!

 

Scan with your iPhone or Android to call Phase IV for more information, sizing, or to order your EC3D Compression Gear.

 

Find us and join some of our social networks for scientific health & training tips and advice as well as chances to win  Phase IV services and products:

Forster Physical Therapy

Office: 310-656-8600  www.forsterpt.com

Phase IV Scientific Health and Performance Center

Office: 310-582-8212  www.phase-iv.net

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Top 5 Best Weight Loss Tips

by Holly Perry, EP

While dietary habits are just one of several components to attaining a healthy or competition weight, nutrition goes hand-in-hand with the advice of Phase IV physiologist, Holly Perry, EP. -- ed.

1. Make the decision and get your mindset in the right place

Once you decide to reach your health goals, you will have to shift your thinking one day at a time. Your old beliefs and way of thinking will keep trying to nudge its way back into your daily life with negative habits and behaviors. The key is getting proper guidance that will help you make informed decisions on a daily basis. At Phase IV we offer personal body coaching to help motivate you and keep you on track.

2. Get your resting metabolism tested

Dieting doesn't always mean cutting calories. You could be eating too much, or even too little. Find out how your body uses energy on a daily basis. A resting metabolic rate test will give you insight as to how many calories you need to take in each day in an effort to reach your goal weight. With this information, you can make sure you feed your body only what it needs while keeping your metabolism boosted.

3. Find out where your training zones are with a VO2 test

The best way to determine your optimal fat burning zone with any precision is to undergo a simple metabolic test called a VO2 Analysis. This test takes a "snap shot" of your physiology while you exercise and tells us the most productive exercise intensity i.e. when you are burning the most fat. These precision metabolic tests will produce an exact personalized heart rate prescription from which to design your activity program for optimal results. Because each person's metabolism is unique to their personal physiology, Phase IV metabolic testing is the only way to accurately determine your proper heart rate training zones. Eliminate the guess work and frustration of plateaus by training with science!

4. Make the decision to eat a clean diet

Clean out the pantry and house of all bad foods. If you can't resist temptation and even if you can, just get rid of all the non-nutrititive food, period! Preparing your meals at home can help you control what you put into your body. Also, pay attention to how eating healthy gives you more energy. This association will provide stronger motivation to keep you on track. At Phase IV we will help you build an intuitive nutrition program that will teach your body to burn more fat through the perfect balance of proteins, carbs, and fats.

5. Get plenty of sleep

Sleep deprivation causes hormone imbalances. These out-of-balance hormones wreak havoc on your appetite and metabolism. According to Michael Breus, PhD, author of Beauty Sleep and the clinical director of the sleep division for Arrowhead Health in Glendale, Arizona; the two hormones that are key in this process are ghrelin and leptin. "Ghrelin is the 'go' hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin," Breus says. "Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin." More ghrelin plus less leptin equals weight gain. It is recommended that you get at least 7.5 hours of sleep per night.