A Warm Welcome to Our New Nurse Practitioner!
Marina McIntyre, Family Nurse Practitioner (FNP)
Join us in welcoming Marina to Optimum and help us celebrate the expertise and energy she brings to our team.
Marina McIntyre is a dedicated primary care provider at Optimum Health & Wellness, where she focuses on managing mental, physical, emotional, and spiritual well-being. With a background as a Med/Surg RN, ICH, House Supervisor, and ER Medicine specialist, Marina brings extensive experience and a holistic approach to patient care. She incorporates natural healing supplements into her practice, believing that true healing requires attention to every aspect of a person’s life.
Passionate about creating a safe and compassionate environment, Marina strives to “be the change” she wants to see in the world. Her goal is to build trust-based relationships and ensure patients feel supported and understood—an approach that is often rare in traditional healthcare settings.
Originally from Humboldt County in Northern California, Marina previously owned her own primary care practice before joining Optimum Health & Wellness. She values honesty, integrity, empathy, accountability, teamwork, and open communication in all aspects of her work.
When she’s not caring for patients, Marina enjoys hiking among redwoods, journaling, practicing meditation and yoga, kayaking, cooking, baking, and immersing herself in music and dance.
Tips to Alleviate Your Pain and Improve Your Spine Health
Are you tired of that nagging back pain that keeps you from enjoying life to the fullest? You’re in luck because we are here to guide you to a healthier spine! With a few little steps and our expert guidance, you will soon be on your way to a life where back pain is a thing of the past.
Your journey to a healthier spine is a collaborative effort. At Optimum Health & Wellness, we believe in working closely with you, listening to your concerns, and understanding your goals. After all, who knows your body better than you do? Together, we can work to ensure a future free of back pain.
Sometimes, the discomfort in your back may seem like a constant companion, refusing to part ways with you. Fortunately, with the right guidance and effort, you can find a way to alleviate your pain. So, let’s take the first step on this promising journey together!
Medical Services Now Available At Optimum!
When you’re not feeling like yourself, you need answers you can trust. At Optimum Health & Wellness, our nurse practitioner provides comprehensive medical services designed to address your concerns quickly while supporting your long-term well-being. From preventive care to same-day needs, our clinic focuses on practical, personalized next steps.
Our medical services include routine checkups, acute care visits, in-office testing, and select treatments to help prevent illness and manage symptoms early. Available services include:
- Annual Exams for preventive health
- Wellness Visits to support your goals
- Sick Visits for sudden symptoms
- IV ABX, IV fluids, and IV therapies
- Testing for flu, COVID, strep, and UTIs
- Pregnancy testing
- Steroid injections for pain and inflammation
- Wound management
- Pediatric care
We offer walk-in and same-day availability whenever possible so you can receive timely, supportive care. Whether you want to stay ahead of health issues, need quick symptom evaluation, prefer convenient testing, or are seeking kid-friendly care, Optimum Health & Wellness is here to help you take your next step toward lasting wellness.
Understanding the Root Causes of Back Pain
The first step to saying goodbye to back pain is understanding what causes it. It might be due to a sedentary lifestyle, an old injury, or even just daily wear and tear. No matter the reason, understanding the root causes is your key to finding the solution.
The most common causes of back pain that our physical therapists frequently treat include the following:
- Muscle Strain or Ligament Sprain: Repeated heavy lifting or sudden awkward movements can strain the muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.
- Bulging or Ruptured Discs: Discs, the cushioning between your bones, can bulge or herniate and press on a nerve.
- Degenerative Disc Disease: As we age, the discs between the vertebrae deteriorate, which can cause pain, especially if one disc is worn down significantly.
- Spinal Stenosis: This condition results from the narrowing of the spinal canal, putting pressure on the nerves and causing back pain.
- Fibromyalgia: Fibromyalgia is a chronic pain syndrome that causes muscle stiffness and fatigue, including back pain.
Remember, it is always advised to consult with our physical therapist for personalized advice. We’ll work with you to identify the exact cause of your back pain and suggest appropriate treatments to ensure you get the results you deserve!
Exercise of the Month
Modified Plank
(Core, Shoulders)
Start by lying face down on the floor. Bring your elbows underneath your shoulders. Lift your hips and torso off the ground, keeping contact with your knees and elbows. Your hips and torso should be as straight as a plank. Actively “think” about pulling your hands toward your toes and your toes toward your hands (without actually moving them) and feel your abdominal muscles tightening. Hold for 30 seconds. 2 Sets, 2 Reps.
Simple Yet Effective Strategies: Your Road to a Healthy Spine
At the beginning of your healing journey, you’ll meet with one of our physical therapists who are like detectives for your body. They’ll chat with you, learn about your pain, and do a thorough physical examination to determine what’s causing your back troubles.
Once they’ve gathered all the clues, they craft a personalized treatment plan just for you! This isn’t a one-size-fits-all deal; it’s tailored to suit your unique needs, helping you bounce back quicker and stronger and includes the following:
- Manual Therapy: Your therapist uses their hands to gently massage and mobilize your back, easing those tight muscles and helping you relax.
- Mobility Work: Your therapist will guide you through movements that help increase the mobility of your back.
- Targeted Stretches: Your therapist will show you the right ways to stretch, helping you loosen up those stiff areas and feel great.
- Strengthening Exercises: With a series of strengthening exercises, your therapist will teach you how to build a strong, resilient back to handle the stresses of your day-to-day life.
Remember, your Optimum Health & Wellness therapists are there with you at every step, cheering you on, answering your questions, and tweaking your plan to ensure you get the best results.
So, are you ready to wave goodbye to back pain and usher in a life of comfort and joy? Give us a call!
Sources: https://www.jospt.org/doi/10.2519/jospt.2021.0508, https://www.jospt.org/doi/abs/10.2519/jospt.2021.0507, https://pubmed.ncbi.nlm.nih.gov/32795336/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036018/
Ready to Wave Goodbye to Back Pain?
With personalized care and proven strategies, our dedicated physical therapists are here to guide you on your road to recovery. It’s time to reclaim the joy of living without the shadow of back pain looming over you.
Don’t let back pain dictate your life’s story. Reach out to Optimum Health & Wellness to learn how physical therapy can be the first step towards a back pain-free life!
Warm Holiday Wishes from Optimum
Our team is grateful for you and wishes you a healthy, joyful season ahead.
Set SMARTer Goals for the New Year!
Set SMARTer goals for the new year! SMART goal setting is a strategic method to make sure you reach your targets. Take a minute to check if your goals are Specific, Measurable, Attainable, Relevant, and Time-based. Now you are looking at a strong start for 2026!
Tips for Strengthening Your Core
If you’ve been troubled by that nagging back pain, we’ve got some good news for you. Sometimes, the road to recovery is as simple as strengthening your core.
The term “core” refers to a group of muscles in your lower back and abdomen. These muscles are like the supporting pillars of your spine, helping you to maintain a good posture, balance, and function. Research has shown that a strong core may protect against back pain.
Some of the most effective core exercises our expert physical therapists often recommend are ones you can do right at home, including:
The Bird Dog
This exercise helps in improving stability and balance. Here’s how you can do it:
- Start with a hands-and-knee position, keeping your hands under your shoulders and knees under your hips.
- Extend one arm forward and the opposite leg backward at the same time, while keeping your spine straight.
- Hold the position 3-5 seconds before returning to the starting position and alternating to the other side.
- Repeat for 10 repetitions.
The Plank
This is a great all-round exercise that engages your whole core! Here’s how to nail it:
- Start on your hands and knees.
- Extend one leg back, then the other, so you are in a push-up position, keeping your body straight from head to heels.
- Actively “think” about pulling your hands toward your toes and your toes toward your hands (without actually moving them) and feel your abdominal muscles tightening.
- Breathe without letting go of those tummy muscles!
- Hold this position for 10-30 seconds without letting your hips drop.
- Repeat 3-5 times.
Bridges
Bridges are perfect for strengthening your lower back and glutes. Here’s how they’re done:
- Lie on your back with your knees bent and feet flat on the ground.
- Lift your hips towards the ceiling, squeezing your glutes at the top.
- Hold for 10-30 seconds before lowering your hips back down.
- Repeat 10-20 repetitions.
Not only do these exercises promise to strengthen your core, but they also can help lead to a pain-free back. Remember, consistency is the key, so make it a part of your daily routine.
Ready To Kick That Back Pain To the Curb?
Our friendly physical therapists at Optimum Health & Wellness are here to assist you with more personalized strategies and treatments that are just right for you.
Why wait? Give us a call now and start on your journey to a healthier, happier spine. Together, we can make back pain a thing of the past!
Sources: https://www.jospt.org/doi/10.2519/jospt.2021.0508, https://www.jospt.org/doi/abs/10.2519/jospt.2021.0507, https://pubmed.ncbi.nlm.nih.gov/32795336/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3036018/
Cinnamon Apple Bake
Ingredients
- 4 apples, sliced
- 1 cup fresh cranberries
- 1 tablespoon maple syrup
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- Pinch of nutmeg
- Small handful of chopped walnuts or pecans
- Optional: a squeeze of lemon
Steps
- Heat the oven to 375.
- Toss the apple slices and cranberries in a bowl with maple syrup, cinnamon, vanilla, nutmeg, and lemon if using.
- Spread the mixture in a small baking dish.
- Sprinkle nuts on top.
- Bake for about 25 minutes until the apples are soft and the cranberries burst.
