How Exercise Helps Heal Spinal Pain More than 4 in 5 people experience back pain, causing reduced quality of life at best and lasting disability at worst. BACKACHE RELIEF
nerves. A physical therapist can help strengthen core muscles in the back, upper thighs, buttocks, and abdomen, relieving pressure on the nerves and preventing further injury to the disc. Stretching coupled with heat and ice therapy also can help patients feel better. SCIATICA The shooting pains brought on by irritation of the sciatic nerve can make patients want to rest, but this may only worsen the pain. Reducing pressure on this major nerve is essential, and a physical therapist can help build the core muscle strength required to accomplish this. Stretching and low-impact exercise can increase circulation and speed healing. Patients can also benefit from training on how to lift and bend in a balanced way to prevent further injuries. STENOSIS This degenerative condition is caused by a narrowing of the openings in the vertebrae. A
The spine can be injured in many ways, from overuse and poor posture to inactivity and obesity. And doing what comes naturally in the throes of back pain — avoiding movement — can worsen back pain. Physical therapy is the go-to remedy for many types of back pain. A customized progressive exercise program can strengthen muscles and improve posture to ease strain on the spine. Here are three lower back problems that are often treated with physical therapy. BULGING DISCS This problem develops when the soft tissue at the center of a spinal disc, a rubbery cushion between the vertebrae, pushes through a tear on the outside of the disc, irritating the surrounding
physical therapist can assess the spine’s mobility and check for problems with balance, posture, or nerve compression in the legs. Progressive exercises can improve the range of motion and stiffness in the muscles surrounding the spine, averting any need for surgery. Physical therapy can also reduce pressure on the spine by strengthening the hip and core muscles and improving the spine’s alignment through better posture. Our physical therapists have helped many patients with lower back pain. We can help you heal by supporting you in a therapeutic exercise program designed for your needs.
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Greek Chicken and Rice
Ingredients
• • • • • •
2 tbsp olive oil 1 onion, diced
• • • • • •
2 cups chicken broth
1 (14-oz) can diced tomatoes
2 cloves garlic, minced
1 cup uncooked long-grain white rice
2 lbs boneless, skinless chicken breasts, cubed
Juice of 1 lemon 1/2 cup feta cheese
1 tsp dried oregano 1 tsp dried thyme
Salt and pepper, to taste
Directions
1. In a large skillet over medium heat, add olive oil and sauté onion and garlic until softened. 2. Add chicken, oregano, and thyme and cook until the chicken is no longer pink, about 3–4 minutes. 3. Pour in chicken broth, diced tomatoes, and rice. Bring to a boil, then reduce heat to low and cover. Simmer for 15 minutes or until the rice is cooked through. 4. Stir in the lemon juice and feta cheese, then season with salt and pepper.
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