THE TOP 4 WAYS TO RELIEVE STENOSIS
Patient Spotlights “The staff deserves praise for their upbeat, smiling service. Believe me, you’re appreciated!” “Hi! Before my treatment I was awakened during the night by the shoulder pain and I was very limited in what I could do daily. Carrying my purse and opening doors were difficult. I worked mainly with Ms. Drake, who was very personable and inventive, with ideas and exercises to accommodate my carpal tunnel and tennis elbow issues. Vast improvements have been made! I never have acute pain anymore - only discomfort on occasion. The staff deserves praise for their upbeat, smiling service. Believe me, you’re appreciated!” - Kezia S. “They both made the recovery process easier and bearable!” “Nathan & Ashley were both very professional and their wealth of knowledge was immense. They both made the recovery process easier and bearable!” - Larry T. Spinal stenosis is a mechanical problem of movement in your body. While medication may help to numb the pain, it does not fix the underlying mechanical problem. Here are tips on how you can improve your stenosis and back pain symptoms: 1. ICE Icing at the low back area on the affected side helps to decrease the inflammatory process. Use a flexible ice pack with a moist thin towel to make it easier to tolerate the ice. Use for 10 minutes and off for 30 minutes. Make sure to check your skin often and stop if it becomes painful. Apply 2-3 times a day, especially after repetitive bending or standing activities. 2. Improve Hip and Spine Flexibility Restoring natural movement to the spinal joints, hip joints and sacroiliac joints, helps to relieve abnormal pressures on the sciatic nerve. It allows your body to move freely when doing normal everyday tasks and prevents injury and strains. Care should be taken when stretching to be gentle and work with your breathing. Never push through pain and avoid exercises that aggressively extend the spine. 3. Strengthening Your Core Your core muscle groups are the spinal muscles, abdominal muscles, pelvic and hip muscles. By doing exercises that combine these muscle groups together you can develop an internal corset that supports your spinal column. Gentle Pilates and core strengthening exercises are good, however, be sure to consult your physical therapist before starting exercises you are unsure of doing.
4. Manual Physical Therapy Hands on specialized manual physical therapy techniques restore the natural movements of the spinal, hip and sacroiliac joints. This helps to open the foraminal canals in the spine. Physical therapists are the unique medical professionals who are trained extensively in these types of techniques. If you are suffering with back pain or spinal stenosis, don’t put off getting help as your condition weakens the spine further and can set you up for more extensive injury in the future. Call us today to speak with one of our physical therapists and see for yourself, what a difference our SPINE program can make for your back.
Healthy Recipe
Crunchy Chicken & Mango Salad
• 2 teaspoons sambal oelek, optional • 6 cups thinly sliced napa cabbage • 2 cups sugar snap peas, thinly sliced diagonally • 2 cups shredded cooked chicken breast • 1 medium mango, sliced • ½ cup coarsely chopped fresh mint • ¼ cup sliced scallions • 2 tablespoons toasted sesame seeds
INGREDIENTS • ⅓ cup orange juice • 3 tablespoons rice vinegar • 3 tablespoons less-sodium soy sauce • 1 tablespoon toasted sesame oil
INSTRUCTIONS Whisk juice, vinegar, soy sauce, sesame oil and sambal oelek (if using) in a large bowl. Add cabbage, peas, chicken, mango, mint and scallions; toss gently to coat. Serve the salad sprinkled with sesame seeds.
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