Don’t Let Your Back Suffer This Holiday Season
Don’t Let Your Back Suffer This Holiday Season

Don’t Let Your Back Suffer This Holiday Season

Clinician shaping a custom orthotic insert at Prevail Physical Therapy

Year-end reminder

Use Your Physical Therapy & Orthotics Insurance Benefits Before They Expire!

The end of the year is the perfect time to make the most of your insurance benefits! If you’ve already met your deductible, your physical therapy visits – and even custom orthotics – could be covered at little to no cost before your plan renews January 1st.

Many patients use this time to finish their treatment plan, check in on their progress, or finally address that nagging pain they’ve been putting off. It’s also an ideal time to get fitted for custom orthotics, which can help correct imbalances, relieve foot and joint pain, and improve how you move every day. The process for orthotic assessment and prescription can take a few visits, and we see our highest volume of orthotic orders in November and December so it is wise to get on our schedule as soon as possible if you would like them to be billed before December 31st for insurance purposes.

Don’t let your 2026 benefits go to waste! Our team at Prevail Physical Therapy is here to help you feel your best heading into the new year.

Appointments fill quickly at year-end, call today to schedule your visit or orthotic fitting before your benefits reset!

Tip of the Month

How to Give Safe Holiday Hugs

Tips for Properly Lifting Little Ones

Whether you’re scooping up an excited grandchild or holding a relative’s baby for the first time, holidays are full of special moments with kids. However, those kids can sometimes be heavier than you expect, and you run the risk of straining your back, shoulder, or knees–especially if you’re tired or moving quickly.

However, a few simple adjustments can help you enjoy those precious moments more comfortably.

Five Smart Lifting Tips for Happier Holidays

1. Get close before lifting.

Move toward the child rather than reaching to lift them with outstretched arms. Keeping them close to your body reduces the effort required from your back and shoulders.

2. Use your hips and knees.

Bend at your hips and knees to lower yourself down to the child’s level. Then, once you pick them up, keep your feet firmly planted and use your leg muscles to help you stand.

3. Prepare your body.

Before lifting, make sure you feel steady and comfortable. Use a controlled movement and breathe naturally as you pick up the child, especially for older kids who might weigh a bit more.

4. Switch sides regularly.

Carrying a child on one hip for extended periods can tire your muscles. Alternate sides or use both arms to distribute the effort.

5. Know when to try something else.

If a child feels too heavy or you’re otherwise experiencing discomfort, sit down and invite them onto your lap instead. Holiday cuddles can be just as special without lifting!

Let’s Keep the Holiday Magic Moving

From all of us at Prevail Physical Therapy, we wish you a happy, healthy holiday season filled with laughter, love, and comfortable movement!

Want to make sure you’re in peak lifting shape this holiday season? Our team can assess your strength and movement, then develop a personalized plan to help you carry kids with greater confidence.

Real stories / real recovery

What Our Patients Are Saying

Great people. My low back issues are improving and my exercise program is working!

John P. · 5-Star Google Review

Movement Focus / Back Care

Don’t Let Your Back Suffer This Holiday Season

A clear, active path toward less discomfort, better movement, and getting back to what matters most.

Lower back pain can be an unwelcome intruder, especially during the busy holiday season, when you should be enjoying festivities, not nursing a sore back. Understanding how our physical therapists can help you manage and alleviate this pain is essential. Here’s a step-by-step guide on what to expect when seeking treatment for lower back pain that appears without a clear cause.

The Gradual Onset of Pain

Imagine you begin to notice a nagging pain in your lower back. At first, it seems trivial – perhaps a little sore after a long car ride or something ordinary like doing the dishes. However, as days pass, the pain persists and even intensifies.

Simple actions like sitting for long periods, standing up from a chair, or bending over become challenging and painful. The discomfort might even disrupt your sleep, making finding a comfortable position almost impossible.

The Role of Physical Therapy

When you decide enough is enough, call Prevail Physical Therapy and let one of our physical therapists help you find lasting relief. We’ll work to identify the root cause of your pain, give you the tools to manage your pain, and help you understand how to treat your lower back pain.

01

Comprehensive Evaluation

The journey to relief starts with a comprehensive evaluation. This step is critical for our therapist to understand your specific situation.

  • Patient History: This includes discussing your daily routines, any significant changes in your activities, and your medical history.
  • Physical Examination: The therapist examines your posture and spinal alignment and looks for any visible signs of imbalance or discomfort.
  • Detailed Movement Screen: Our therapist conducts a detailed movement screen, vital in pinpointing the exact movements that trigger your pain.
  • Analyzing Movement Patterns: This includes assessing how you sit, stand up, and bend and identifying positions or movements that exacerbate your pain.

02

Identifying the Root Cause

By synthesizing information from your history, physical exam, and movement analysis, our therapist can identify potential causes of your pain. It could result from poor posture, prolonged sitting, a lack of physical activity, or even weak core muscles.

03

Personalized Treatment Program

Based on the findings, a personalized treatment program is developed to address your specific needs.

  • Pain Management Strategies: Initially, the focus is on alleviating your immediate pain through targeted stretching and manual therapy techniques.
  • Core Strengthening: A key element of your recovery will be strengthening your core muscles, providing better support for your lower back.
  • Improving Mobility: Exercises are introduced to address any limitations or restrictions to enhance the mobility of your back, hip, and pelvis joints and surrounding muscles.
  • Educational Component: Understanding the mechanics of your back pain is crucial for long-term management and prevention. You’ll learn about how certain activities impact your back and strategies to prevent future pain.

Take the First Step Toward a Pain-Free Holiday

If you’re struggling with lower back pain, now is the time to act. Reach out to our Prevail Physical Therapy team and embark on a personalized journey to recovery. Don’t let back pain hold you back from enjoying the holiday season. Contact us today and move towards a healthier, more comfortable future!

A clear next step

Move Better. Feel Stronger. Prevail.

Get a plan that is built around your movement, your goals, and your next step forward.

Team News

Hellos and a Fond Farewell

Farewell and Best Wishes to Dr. Cody Lozier, PT, DPT!

Please join us in wishing Dr. Cody Lozier all the best as he moves on from Prevail Physical Therapy! Cody and his family are moving to Olympia, WA, and moving forward he will be practicing at Olympic Sports and Spine. We appreciate Cody’s time with our team and his contributions to patient care during his time at Prevail.

Thank you, Cody, and best wishes for success in your future endeavors!

Please Join Us in Welcoming Dr. Rachel Banken, PT, DPT!

Rachel earned her DPT degree from Eastern Washington University. With a background in basketball, volleyball, running, and dance, Rachel brings a passion for movement and helping patients return to the activities they love. She values creating a supportive environment where patients feel heard, understood, and empowered to reach their individual goals.

We are excited to have Rachel joining the Prevail Team and look forward to introducing her to our patients and community! Welcome to Prevail, Rachel!

Please Join Us in Welcoming Dr. Remy Arnold to the Prevail Team!

We’re excited to welcome Remy to Prevail Physical Therapy! Remy is a travel physical therapist and graduate of Saint Louis University, bringing a diverse clinical background with a passion for orthopedics and sports medicine. As a Certified Strength and Conditioning Specialist (CSCS), he enjoys helping patients achieve their individual movement goals and return to the activities they love. Outside the clinic, Remy enjoys running, weightlifting, mountaineering, scuba diving, skiing, reading, and cooking.

Welcome to Prevail, Remy!

Exercise of the Month

Bird Dog

Core, Lower Back, Glutes

Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs.

3 Sets, 10 Reps.

Your movement matters

Come Back to Physical Therapy at Prevail!

Feeling pain or slowed down? Come back to Prevail Physical Therapy for a personalized plan to get you strong, pain-free, and moving again!

Recipe of the Month

This Month’s Recipe: Crispy, Oven-Baked Sweet Potato Fries

For sweet potato fries that actually stay crisp, all you need is your oven and a clever cornstarch trick.

Ingredients

For the Fries

  • Cooking spray
  • 2 tablespoons neutral oil, such as vegetable oil
  • 3/4 cup water
  • 3 tablespoons cornstarch
  • 3 tablespoons white rice flour
  • 1/2 teaspoon baking soda
  • 2 (12 ounces each) sweet potatoes, trimmed, cut in half crosswise, and cut into 1/2-inch thick sticks

Seasoned Salt

  • 1 1/2 teaspoons kosher salt, plus extra for seasoning; for table salt, use half as much by volume
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon cayenne

Fry Sauce (optional)

  • 1/2 cup mayonnaise
  • 1 tablespoon ketchup
  • 1 tablespoon sriracha
  • 2 teaspoons white wine vinegar
  • 1/2 teaspoon garlic powder

Instructions

  1. Adjust oven rack to lowest position and heat oven to 425°F. Spray rimmed baking sheet with cooking spray. Add oil to prepared sheet and tilt sheet until surface is evenly coated with oil. In a small bowl, combine salt, paprika, garlic powder, and cayenne; set aside.
  2. In a large microwave-safe bowl, whisk water and cornstarch, making sure no lumps of cornstarch remain on bottom of bowl. Microwave, stirring every 20 seconds, until mixture begins to thicken, 1 to 3 minutes. Remove from microwave and continue stirring until mixture thickens to a thin yogurt-like consistency. (If necessary, after microwaving, add up to 3 tablespoons additional water to achieve correct consistency.)
  3. Add rice flour and baking soda to cornstarch mixture and whisk to combine. Add cut sweet potato sticks and toss until each is evenly coated. Transfer fries to prepared baking sheet, arranging them in a single layer with one flat cut side down, and space between each piece. (Some cornstarch mixture will remain in bowl.)
  4. Bake until bottoms are beginning to brown and fries easily release from pan, about 20 minutes. Remove sheet from oven and, using a thin spatula, loosen the fries and carefully flip taking care not to tear. Rotate pan and return to oven to continue to bake until second sides are golden brown, about 15 minutes.
  5. For the Fry Sauce: While fries bake, in a small bowl, whisk together mayo, ketchup, sriracha, vinegar, and garlic powder.
  6. Sprinkle fries with prepared salt mixture and toss fries to distribute seasoning evenly. Transfer fries to paper towel–lined platter and let cool about 5 minutes. Serve fries with prepared sauce, if desired.

★★★★★

Patient testimonials

Tell Your Story!

Had a great experience at Prevail Physical Therapy? We’d love to hear from you! Your review helps others discover the compassionate care, expert treatment, and support that can help them get back to living their best life.

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Community connection

Refer a Friend

Our purpose at Prevail Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.

Thank You for Subscribing to Prevail Physical Therapy

Meet the people behind the care

Meet Our Team

Keagan Tice Prevail Physical Therapy Shoreline Wa
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Keagan Tice

Doctor of Physical Therapy

Adam Waggoner
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Adam Waggoner

Doctor of Physical Therapy

Prevail Physical Therapy Services
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Shelby M.

Client Services Coordinator, Front Desk Manager

Vanessa N.
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Vanessa N.

Client Services Coordinator

Simone Stilley
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Simone Stilley

Doctor of Physical Therapy

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