Is It Normal to Lose Control of

Our Bladder as we Age?

A Personal Note from Dr.Scott: Welcoming Our New Facility in April

As we step into the fresh beginnings of spring, we’re thrilled to share a significant milestone in our journey with you—our beloved patients and clients. Since our inception, we’ve dedicated ourselves to fostering a community where health and healing flourish. Our commitment to clinical excellence and unmatched customer support has been the cornerstone of our success. Now, it’s time to turn the page to a new chapter.

In April, we’re expanding into a new, state-of-the-art facility that symbolizes both our growth and our evolving vision. While we’ve come a long way in providing top-notch physical therapy services, our ambition to enhance your overall health and wellness has inspired us to broaden our horizons.

This new space isn’t just a building; it’s the embodiment of our commitment to you. Designed with your well-being in mind, it will feature the latest in health and fitness technology, offering an enriched environment where you can thrive. But it’s not just about the advanced tools and the space; we’re bringing our cherished feel and foundational values with us. The warmth, care, and expertise you’ve come to expect will remain at the heart of everything we do.

As we expand our focus beyond physical therapy to encompass a more holistic approach to health and wellness, we’re excited to enhance our fitness and performance services. This move allows us to take another step forward in supporting your journey to optimal health, offering a more integrated, comprehensive approach to wellness.

Rest assured, the essence of what makes us unique remains unchanged. Our dedication to customer support, clinical excellence, and creating personalized experiences for each individual who walks through our doors is unwavering. We’re simply growing to serve you better, pushing boundaries, and setting new standards in health and wellness.

We can’t wait to welcome you to our new home in April, where we’ll continue to support your health goals, now with even more resources at our disposal. Here’s to new beginnings, expanded horizons, and the continued journey towards health, wellness, and peak performance. Together, let’s make this transition a milestone in your path to wellness.

Thank you for being a part of our story. Here’s to creating many more chapters together in our new facility.

Remember, “fix the cause and not the symptom”.

Dr. Scott Gray

Winston’s Healthy Recipe:

Potato, Asparagus & Mushroom Hash


Potato, Asparagus & Mushroom Hash

  • 1 pound new or baby potatoes, scrubbed, halved if large
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 bunch asparagus (about 1 pound), trimmed and cut in 1/2-inch pieces
  • 4 ounces shiitake mushroom caps or other mushrooms, sliced
  • 1 shallot, minced
  • 1 clove garlic, minced
  • 1 small onion, coarsely chopped
  • ½ cup chopped jarred roasted red peppers, rinsed
  • 1 tablespoon minced fresh sage
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • Fresh chives for garnish



Place a steamer basket in a large saucepan, add 1 inch of water, and boil. Put potatoes in the basket and steam until barely tender when pierced with a skewer, 12 to 15 minutes, depending on size. 

When cool enough to handle, chop into 1/2-inch pieces.

Heat 1 tablespoon oil in a large (not nonstick) skillet over medium heat. 

Add asparagus, mushrooms, shallot, and garlic and cook, stirring often, until beginning to brown, 5 to 7 minutes. 

Remove to a plate.

Add the remaining 2 tablespoons of oil to the pan. 

Add the onion and the potatoes and cook, stirring occasionally and scraping up the browned bits with a metal spatula, until the potatoes are browned, 4 to 8 minutes. Return the asparagus mixture to the pan along with the roasted red pepper, sage, salt, and pepper; cook, stirring, until heated through, about 1 minute more. 

Serve sprinkled with chives, if desired.

Serve with hearty whole-grain toast for an easy vegan breakfast or with an egg on top for a vegetarian take.

Fitness Corner

Unlocking the Benefits of Intermittent Fasting: A Path to Enhanced Health and Wellness

Intermittent fasting (IF) has emerged as a transformative approach to eating that goes beyond traditional diets, focusing not just on what you eat, but when you eat. This simple yet powerful change to eating patterns has been linked to a myriad of health benefits, from weight loss to improved metabolic health and beyond. Let’s dive into the core advantages of incorporating intermittent fasting into your lifestyle.

Weight Loss and Improved Metabolism

One of the most sought-after benefits of intermittent fasting is its potential to aid in weight loss and enhance metabolic rate. By limiting your eating to a specific window of time, your body is forced to tap into stored fat for energy, leading to a reduction in body weight. Additionally, studies suggest that IF can increase metabolic rate by 3.6-14%, further boosting weight loss efforts.

Enhanced Brain Health

Intermittent fasting is not only good for the body but also the mind. It has been shown to improve brain function, thanks to the increase in brain-derived neurotrophic factor (BDNF) levels, a protein that supports brain health. Furthermore, IF may reduce the risk of neurodegenerative diseases and improve cognitive function, keeping your mind sharp as you age.

Longevity and Reduced Disease Risk

Research indicates that intermittent fasting may extend lifespan and reduce the risk of developing chronic diseases. By enhancing the body’s resistance to stress and fighting inflammation, IF can play a crucial role in longevity and the prevention of diseases, including type 2 diabetes, heart disease, and certain cancers.

Improved Cellular Repair Processes

During the fasting periods, your cells initiate important repair processes, such as autophagy, where cells digest and remove old and dysfunctional proteins. This process is crucial for the maintenance of cellular health and can protect against diseases, including Alzheimer’s disease and cancer.

A Lifestyle of Simplicity

Beyond the physiological benefits, intermittent fasting offers a lifestyle of simplicity and freedom. It reduces the need for constant meal planning, preparation, and consumption, freeing up time and reducing the stress associated with managing every meal. This simplicity can lead to a more mindful and enjoyable relationship with food.

In conclusion, intermittent fasting offers a holistic approach to health and wellness, addressing not just physical health but also enhancing mental clarity, simplifying lifestyles, and potentially extending life. As with any dietary change, it’s important to approach intermittent fasting in a way that feels sustainable and beneficial for your unique body and lifestyle.

What’s New on the Putting Green?

Why Does My Lower Back Hurt When You Swing the Golf Club?

Golfing, a sport loved by many for its blend of skill, strategy, and the great outdoors, can sometimes lead to unexpected physical discomfort, particularly in the lower back. A common culprit behind this pain is a swing fault known as the “reverse spine angle.” Let’s explore what this term means, why it happens, and its impact on your game and health.

What is Reverse Spine Angle?

The reverse spine angle is a term used to describe a specific posture during the golf swing where the spine leans toward the target at the top of the backswing. Ideally, a golfer’s spine should tilt away from the target, allowing for a powerful and safe rotation during the swing. However, when the spine tilts toward the target, it places significant stress on the lower back.

Causes of Reverse Spine Angle

Several factors can contribute to developing a reverse spine angle:

  • Limited Upper Body Mobility: Restriction in the thoracic spine (mid and upper back) can prevent proper rotation and lead to compensations in the swing.
  • Poor Core Stability: Lack of strength and stability in the core muscles can make it difficult to maintain the correct posture during the swing.
  • Incorrect Swing Mechanics: Attempting to increase power or control by altering the swing technique can inadvertently result in a reverse spine angle.
  • Inadequate Flexibility: Limited flexibility in the hips and lower back can restrict the proper movement patterns required for a safe swing.

Impact on Health and Performance

The reverse spine angle not only affects the quality of your golf game but also poses a significant risk to your physical well-being. This improper alignment during the swing can lead to:

  • Increased Stress on the Lower Back: The unnatural bending of the spine toward the target increases the load on the lower back, leading to muscle strain, ligament sprain, or even disc injuries.
  • Reduced Swing Efficiency: With the spine in a compromised position, the ability to generate power and control during the swing is diminished, affecting overall performance.
  • Potential for Chronic Pain: Repeated stress on the lower back from a reverse spine angle can result in chronic pain, limiting both golf performance and daily activities.

Addressing Reverse Spine Angle

Correcting a reverse spine angle involves a combination of improving flexibility, enhancing core stability, and refining swing mechanics. Working with a golf instructor to adjust your swing technique can significantly reduce the strain on your lower back. Additionally, incorporating exercises focused on strengthening the core and increasing flexibility in the thoracic spine and hips can help prevent the development of a reverse spine angle.

Understanding and addressing a reverse spine angle is crucial for golfers who experience lower back pain. By focusing on proper swing mechanics, enhancing core stability, and improving flexibility, golfers can enjoy their favorite sport without compromising their health and performance.

Offer of the Month

Overcome Exercise Hesitation and Tone & Transform Your Body in Just 28 Days with Our FREE 28-Day Challenge!

In This 28-days You’ll Get:

  • Wave goodbye to aging fears:
    • Jump into action that slows down the clock, feeling younger and stronger every day.
  • Kick fatigue to the curb:
    • Imagine bounding through your day with endless energy – that’s what’s waiting for you.
  • No more workout worries:
    • Get moves that match your strength, making injuries a thing of the past.
  • Your secret weapon, “The Revitalize & Energize Challenge”:
    • It’s not just a challenge; it’s your roadmap to a revitalized life.
  • Discover the power of custom fitness:
    • Tailored workouts mean your body gets exactly what it needs to thrive.
  • Nutrition that fuels your fire:
    • Learn to love eating for energy without sacrificing taste.
  • Accountability, your new best friend: 
    • We’re here, cheering for you, every step of the way.
  • Transform in 28 days:
    • Not just workouts, but a lifestyle shift that brings Is It Normal to Lose Control of Our Bladder as we Age?real, lasting change.

The Pelvic Health Corner

Is It Normal to Lose Control of Our Bladder as we Age?

It’s a question that many are hesitant to ask, yet it’s a reality that can’t be ignored: is it normal to experience urinary incontinence as we get older? While it’s a common misconception that peeing your pants is an inevitable part of aging, the truth is more nuanced and, importantly, more hopeful. The answer, in short, is no; it’s not a normal or inevitable aspect of aging. Instead, this often embarrassing condition usually stems from the weakness of the pelvic floor muscles.

Understanding the Pelvic Floor

The pelvic floor is a network of muscles, ligaments, and tissues that support the organs in the pelvis, including the bladder, uterus, and rectum. Like any other muscles in the body, the pelvic floor can become weakened due to a variety of reasons such as childbirth, surgery, heavy lifting, chronic coughing, obesity, and yes, the natural aging process. However, it’s the weakening of these muscles, not aging itself, that leads to urinary incontinence.

Debunking the Myth

The stigma surrounding urinary incontinence often leads to silence, with many accepting it as their new normal. However, accepting urinary incontinence as an unavoidable part of aging does a disservice to the many effective treatments and practices available that can significantly improve, if not completely alleviate, this condition. Recognizing that the root cause is a physical issue – pelvic floor muscle weakness – is the first step towards finding a solution.

Empowerment Through Action

Fortunately, there are numerous ways to strengthen the pelvic floor muscles and regain control over your bladder. Pelvic floor exercises, commonly known as Kegel exercises, are a powerful tool in strengthening these muscles. They can be done anywhere, anytime, and at any age, making them a convenient and effective remedy. In addition to exercises, lifestyle changes such as maintaining a healthy weight, avoiding bladder irritants in your diet, and practicing good bathroom habits can also help manage symptoms.

For those who find that lifestyle adjustments and exercises aren’t enough, it’s essential to reach out for professional help. Physical therapists specializing in pelvic health can offer tailored exercise programs, biofeedback, and other treatments to enhance pelvic floor strength and function.


While peeing your pants may become more common as we age, it’s far from a normal or untreatable condition. Understanding that the underlying cause is typically pelvic floor weakness opens the door to effective treatments and a better quality of life. If you’re experiencing urinary incontinence, know that you’re not alone, and more importantly, that help is available. Aging gracefully doesn’t have to include incontinence; with the right approach, you can maintain your health, dignity, and confidence throughout every stage of life.


“I love this place! Back in Motion helps me when I have aches or pains but also keeps me healthy and fit!”
- Laurye O’melia

“I’ve been working with Back in Motion for several years now. I’m now the strongest I’ve ever been. I’d highly recommend them!”

- Kim O’growski