Health & Wellness Newsletter by Centra Rehabilitation
Live Life Pain-free
Health & Wellness Newsletter
YOU CAN DISCOVER BACK PAIN RELIEF BY STRENGTHENING YOUR CORE NEWSLETTER
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Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
BUILD A STRONG CORE TO RELIEVE BACK PAIN
INSIDE : • 4 Core Activation Tips
• Relieve Aches & Pain In Minutes • Sciatica
• How To Stay Active While Living With Arthritis
If you suffer from an aching back or even neck pain, weakness in your core muscles can be to blame. Do you have to sit for long periods at a computer, in the car, or are you just not that active anymore? All these positions can lead your core muscles to become weak. Even if you exercise regularly, unless you target your core muscles, you can cause an imbalance in your muscle strength, straining your back and putting you at risk for injury. A prime example of how important core muscle strength is to protect against back pain was shown in a study with 443
firefighters that were put through core strengthening routines. Over a 12 month period, those firefighters had 62% less injuries than the group who did no core strengthening exercises. When your core is strong, it means your spine is better protected against injury when you twist, lift or strain your body doing an activity.
Bliven, Kellie C. Huxel, and Barton Anderson E. “Core Stability Training for Injury Prevention.” Sports Health. SAGE Publications, Nov. 2013. Web. 12 Sept. 2016.
YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY
4 CORE ACTIVATION TIPS
1. Strengthening Perform specific strengthening exercises that engage all the layers of your abdominal wall, pelvic muscles and spinal muscles. Lying on your back, place your hands on your lower abdomen. Try to activate the transverse abdominis muscles beneath your hands drawing the muscles together towards your belly button. Keep breathing while you do this and hold for 10 second counts. Repeat 10 times and do 3-4 times a day, even while you stand! 2. Balance While keeping your abdomen tight in standing, try to stand on one foot. Stand close to a wall so you can keep your hand on it. Hold for 10 seconds each foot and repeat 5 times a day. Enhancing your balance engages the nerves that control the core muscles, helping everything work together. 3. Move Avoid sitting for prolonged periods and if you have to work, then break up the day with standing for 1-2 minute periods every 30 minutes. Keep working on tightening up your abdominal muscles in sitting, standing and lying down. Walk for 15-30 minutes a day, focusing on your posture and abdominal muscles. 4. After pregnancy Pregnancy severely stretches out the abdominal wall and many women can suffer from a condition called diastasis recti. Carefully strengthening your core muscles is essential for long term spinal rehabilitation after child birth. Talk to one of our physical therapists today about having a complete recovery, even years after your last pregnancy.
Call us today to schedule an appointment!
HEALTHY RECIPE: CRUNCHY CHICKEN & MANGO SALAD
INGREDIENTS • 1/3 cup orange juice • 3 tablespoons rice vinegar • 3 tablespoons less-sodium soy sauce • 1 tablespoon toasted sesame oil • 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
DIRECTIONS 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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How to Stay Active While Living With Arthritis
Do you ever wake up feeling as if your joints are stiff or tight? Do they ache as you get moving in the morning, becoming less painful as the day goes on? If so, this may be a sign of early-onset arthritis. This is a common ailment that many people experience, but many choose to live with their painful joints for far too long before seeking help. If you have arthritis, you know how debilitating it can be. It affects millions of people and is the most commonly reported chronic illness across the nation. Arthritis is a disorder of the joints that causes them to become inflamed. The inflammation causes the pain and stiffness that you feel, and it can result in a loss of movement if the joints become too inflamed. There are over 100 different types of arthritis, containing monoarthritis (where only one joint is affected) and oligoarthritis (where multiple joints are affected). Some of the most common forms of arthritis are osteoarthritis, which develops from “wear and tear” of cartilage, and rheumatoid arthritis, which develops from overactive immune systems. Arthritis can hinder many qualities of life - from work, to hobbies, to overall mobility. Some people are so affected by arthritis that they are unable to work and have to go on disability. If you are suffering from the chronic pain of arthritis, or you think you might be, call Centra Rehabilitation today to schedule a consultation with one of our physical therapists. Physical therapy is a safe, healthy, and effective way to treat arthritic pain. How can physical therapy help me stay active? Those suffering from arthritic pains can greatly benefit from physical therapy. It is possible to maintain an active lifestyle while living with arthritis, but you may need some assistance. Your physical therapist will conduct a physical evaluation to determine what the best course of treatment will be for you. This may include weight management to help ease some stress on your joints, as well as posture improvement to relieve stiffness and prevent injury. Strength training is also a crucial aspect of PT treatments, in order to improve the overall strength and function of the affected joint(s). Your physical therapist will guide you through gentle exercises that become more intensive as you progress in your treatments, in order to help you achieve your highest levels of physical capability. Your physical therapist will also provide specific techniques for alleviating pain, which may include thermal therapies, manual therapy, or ultrasound. Physical therapy treatments are aimed at relieving pain and reducing the amount of stress and stiffness surrounding your joints. They are meant to help you achieve your physical goals, whether that means simply managing your pain or helping you get back to running, lifting, swimming, or any other physical hobby that is being limited by your condition. If you are experiencing arthritic symptoms and you are looking to find relief, contact our office today! Our dedicated physical therapists at Centra Rehabilitation will be happy to help you and get you back to living your active lifestyle.
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CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN.
SCIATICA
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A Pain in the Derriere. by Krista Leake PT, DPT, ATC What is sciatica? Sciatica is a general term that refers to pain or symptoms that occur along the sciatic nerve. The sciatic nerve is a large nerve and in fact it is the largest nerve in the body. Multiple nerve roots branch out of the lower spine and come together to form a sciatic nerve on each side of the body. This nerve passes behind each hip, down the buttock and back of each leg to the foot and finally the big toe. Causes of pain along the sciatic nerve. Sciatica is caused by anything that can irritate the sciatic nerve from where the nerve roots come out of the spine or lower in the buttock. Sciatica may be caused by the nerve getting pinched between
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the vertebrae of the spine, or the space in which the nerve lies becomes narrowed by an overgrowth of bone in the vertebrae or by swelling due to trauma or a strain in the area. It also may occur if a disc is pushing on the nerve. Rarely is the cause anything serious. Changes in your body are just one factor in your pain. When it is an acute pain, it is better related to the tissues, but in some people the pain remains and becomes long term pain. This type of pain is rarely related to damage and is more related to changes in the nervous system and the way the body interprets pain. The central nervous system becomes more sensitive and gets more pain with less provocation. The good news is that you can get out of pain with no changes to your structure. Symptoms of sciatica. Sciatica pain can be felt anywhere along the path of the nerve. Typically, sciatica is only felt on one side and the classic symptom is pain that radiates from the low back to the buttock and down the back of the leg. It also may extend into the foot or toes. This pain can vary widely from severe debilitating pain to a mild ache or tingling and numbness. Sometimes it can feel like a jolt or electric shock sensation. It can be worse with coughing or sneezing and prolonged sitting can aggravate symptoms. Some people also experience muscle weakness. What can I do about it? The good news is that mild sciatica usually improves gradually and goes away with time. Physical therapy is a mainstay in treating pain from sciatica. A combination of strengthening, stretching, hands on work by the therapist, and aerobic conditioning are central components to improving pain and function. It seems odd that when you are in pain to be told that resuming and adding activities is important for recovery, but some form of low impact aerobic activity such as walking, swimming, or pool therapy is recommended since this activity improves blood flow to the area and encourages the exchange of fluids and nutrients for healing. Many exercises can help strengthen all the surrounding tissue and improve function. The exercises will depend on the underlying medical condition causing the sciatica pain and the physical therapist will design a specific program just for you. By adding different types of physical or work stress, the body will be allowed to slowly to adapt and over time turn down the pain alarm and you will start to feel better. Start slowly and build up tolerance and resiliency to get back to feeling good. You are inherently strong and stable and exercise, physical activity, and things that make you stronger can be helpful for pain. What about rest? If the pain is severe, it is often difficulty to move, but resting more than a day or two is not recommended. Prolonged inactivity and rest can increase pain and lead to deconditioning. Simply resting and avoiding activity can make sensitivity to pain worse and contribute to prolonged pain. Regular and a gradual increase in activity are important to reduce the pain and have not been shown to cause any tissue damage even if the movement is painful. You need to start stressing the body again to build up tolerance to aggravating activities. Rarely is surgery indicated to treat sciatica but seek immediate treatment if sciatica is associated with severe leg weakness or trouble controlling bowels or bladder or the pain follows a traumatic injury such as a car accident or major fall. Sciatica can make life difficult and may prevent you from exercising, sleeping well, or even tying your shoes. Let us help you get relief. Call us today at 434.200.7600.
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
LUMBAR EXTENSION Stand with good posture, feet shoulder width apart. Position your hands on the backs of your hips. Lean back, far as you comfortably can.
SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front,
near your chest. Tighten your lower abdominals to keep your trunk still. Point the toes of the top leg and slowly make small
circles first clockwise, then counterclockwise keeping the knee straight ahead or slightly upward. Repeat on opposite side.
Strengthens Back
Strengthens Core
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury
OUR OUTCOMES SPEAK FOR THEMSELVES
We have excellent outcomes. We get patients more positive change in function with fewer visits than expected! We save patients time and money!
Effectiveness of Outcomes 11.7 National Benchmark 16.4 Centra
of national predicted effectiveness of outcomes (change in functional score)
140%
LESS EFFECTIVE
MORE EFFECTIVE
Efficiency of Care
of national predicted efficiency of care (number of patient visits)
11.4 National Benchmark 9.4 Centra
121%
LESS EFFICIENT
MORE EFFICIENT
98%
Not to mention, we rate in predicted patient satisfaction
Better outcomes + fewer visits = fewer healthcare dollars spent on your patient
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