Nestor PT: Living Life Without Back Pain

Nestor Newsletter by Nestor Physical Therapy

NEWSLETTER www.nestorphysicaltherapy.com

HOW STRONG IS YOUR BACK?

Winner of our Facebook Challenge: Louise Sutherland. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Louise will receive a FREE Gas Gift Card!!

261 Main Street North Smithfield, RI 02896

IsBedRestGood For Your Back?

In the old days, when your back was hurting, your doctor told you to rest until it felt better. However a lot has been learned about proper treatment for back pain since those days, and gone are the days of prolonged bed rest. New studies show that proper movements, posture and a gradual return to activities, has been found to be much more successful to control back pain. This allows you faster pain relief and a return to normal pain-free activities. Bed rest and inactivity have been shown to weaken muscles and bones. Whereas exercise in general, increases strength and flexibility of the muscles, aiding in healing through increased blood flow to the affected area. It has also been found that exercise and aerobic activity, like walking, assists in bringing nutrients to structures in the spine. Some of these structures, like the discs between your vertebrae, have a poor blood

supply and rely on your body’s movements and aerobic activity to circulate nutrients. When a person is inactive, less of these nutrients are able to get to the structures in the spine to keep them healthy. In our SPINE program we look at your individual health history, as well as your current mobility level and interests. Based on this, our physical therapists put together an individualized exercise program specifically for you. They will help guide you back into your previous activity level without pain. In addition to exercise, physical therapy utilizes a variety of gentle modalities such as ultrasound, electric stimulation, massage and heat or cold therapy to help relieve muscular spasms. Our program will first relieve your pain and then provide exercises to restore your strength and instruct you in how to prevent your symptoms from recurring.

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Are Your Feet Causing Your Back Pain?

When your foot hits the ground, your whole body feels the effect.  Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differencesmay cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that areweak and stretching those that are tight.This in turnwill allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Nestor Physical Therapy.

What Is Good Physical Therapy?

Today, we’ll be answering the question, “What is good physical therapy?”. When looking to purchase an item or service, consumers often search for the most superior product. Why should choosing a physical therapy provider, or any other healthcare related service provider, be any different? As a healthcare consumer, you deserve the best service available delivered by the most highly trained professionals available. Good Physical Therapy has a few key components that make it easy to recognize:

• Therapists with Advanced Certifications/Training • One-on-One Time with a Licensed Physical Therapist • Evidence-Based Treatment Approaches • Tailor-Made or Customized Treatment Programs • Great Customer Service from the Entire Staff

Our team at Nestor Physical Therapy is known for providing great one-on- one care, evidence-based treatments, tailor-made treatment programs, and the highest level of customer service available to our patients. Call us today if you’re ready to get back to doing the activities you love!

Thyme, Rosemary and Lemon Chicken I am often asked “Do you still cook outside over the winter?” Of course. Once the I clear the snow off the driveway, I clear a path to the grills (See picture). Here is a quick and maybe healthy one for the grill.

You can use whatever cut of chicken you like. I used chicken thighs.The thighs are great for the grill.They are less likely to dry out while cooking.

I used skinless, boneless, and organic chicken thighs for this recipe. Yes, the bone and skin will add flavor, but I’m attempting to keep this recipe kind of healthy. Seasoning for the chicken: Chop up fresh rosemary and thyme, add cracked pepper and coarse salt, and then some lemon zest. Lightly coat the chicken with some olive oil. Allows the rub to stick to the chicken. Sprinkle the rub of the chicken. You will need to tie the chicken thighs with some butcher string to keep them compact and about the same size. This allows for even cooking. Step up the grill for indirect grilling. No heat under the food. One of the advantages of indirect grilling is that you do not have to turn or move the food as it cooks. I used the charcoal grill. (See picture). Place the chicken in the center of the grill and cook chicken until it reaches 165’ on an instant read thermometer. I spray the chicken with lemon juice as it cooks to add flavor and keep the chicken from drying out. Cut some lemons and grill cut side down directly over the fire. Squeeze grilled lemons over the chicken as you serve. Leftovers can be sliced and added to a salad.

Try this movement if you have back pain. Relieve Pain In Minutes:

Patient Success Spotlight

LOWER TRUNK ROTATIONS

Lying on your back with your knees bent, gently rock your knees side- to-side. Perform this 10-15 times in each direction.

Good stretch if you sit at a computer all day!

“After seeing three other different physical therapists, which did not help me very much, I decided to try Nestor PT. I was immediately impressed with Steve’s presentation, especially with his hands- on technique. I have experienced a great relieve of pain that I did not have before. I would certainly recommend him to anyone that needs PT.” - Carl Bomar

www.simpleset.net

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

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