THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
GIVE YOUR HERNIATED DISCS SOME EXTRA SUPPORT!
CHECK OUT OUR NEW PILATES CLASS! Details Inside
Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a long period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives. (continued inside)
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
GIVE YOUR HERNIATED DISCS SOME EXTRA SUPPORT!
(continued from outside)
INSIDE :
• Treatment For Your Herniated Discs • Healthy Recipe
• Check Out Our New Pilates Class! • Exercise Of The Month
There are some back injuries, however, that are even more painful than your run-of-the-mill back pain. A herniated disc can present with no pain at all, or with severe pain, and is far more common than you may think.
one of the most common forms of back pain. If you suspect that you may have experienced a herniated disc, it is important that you seek medical attention, such as from your physical therapist. A herniated disc has the potential heal on its own, and working with a physical therapist is one of the best ways to experience relief from pain and to be sure that this does heal to it’s full potential. How does this happen? The vertebrae in the spine are stacked closely together, with only a small amount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is lifting with bad technique. Weight lifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencing a slipped disc. But experienced gym-goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be mindful to lift correctly, otherwise face the risk of potentially herniating a disc in your back. Look inside to learn more about our programs and say good-bye to your aching back.
What is a Herniated Disc? Your spine is made up of a series of interlocking bones with small cushions in between each joint socket. The structure of your spine is what allows you to move freely from side to side. Every time you crunch your abdomen by bending forward, or lean to one side or another for a deep stretch, those little vertebral bodies move with you, keeping you comfortable and your back strong. Without cushioning in between each of those sockets, the bones would rub against one another with every movement, and this is called arthritis. When a disc bulges or herniates, the cushioning in between the vertebrae will become thinner, essentially decreasing the cushioning in between the vertebrae. Over a long enough time period this can become painful. This can become even more painful if the herniated disc actually begins to press on the adjacent spinal nerves, causing the pain to spread away from the original site of injury. The most common location for a herniated disc is in the lower back. While it is not the only reason for pain in the lower back, it is definitely
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Treatment For Your Herniated Discs
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times. Loosens Lower Back www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Pain associated with a herniated disc can be local to the low back and if it irritates a nerve, this can radiate into the leg. While hot and cold therapy will help alleviate the pain associated with many back issues, usually we need some specific exercise prescription to make the pain of a herniated disc go away. In more severe cases, the pain can be accompanied by numbness, weakness, and tingling in the legs. In some cases, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but this is not necessarily the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including patient specific exercise, manual therapy, and education on posture and activity modification to help ease pain. The true cure for low back pain comes from movement. We want you to get back to moving as quickly as possible! We prescribe an individual program to get you back to the most aggressive exercise possible without further irritating the injury. If you suspect that you may have a herniated disc, contact a physical therapist right away. Any therapy you choose at home should be done slowly and cautiously until you can get a recommended program. It is best to have an experienced therapist assess your injury to speed recovery. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life.
HEALTHY RECIPE Turkey Apple Cheddar Sandwich
INGREDIENTS • 2 slices whole-wheat sandwich bread • 1 tbsp mayonnaise
• 2 oz low-sodium deli turkey • 1 oz sliced Cheddar cheese • 4 to 6 thin apple slices
INSTRUCTIONS It only takes 5 minutes to make this healthy sandwich with whole-wheat bread and the classic combination of Cheddar cheese and apples that your kids will love. Spread mayonnaise on both slices of bread. Top with turkey, Cheddar and apple.
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Alzheimer’s Classes At Pinnacle!
Pinnacle Products
Hosted by: ELIZABETH BRANTLEY, MIDLANDS AREA PROGRAM DIRECTOR FOR THE ALZHEIMER’S ASSOCIATION FEB 12 // 12 PM - “Living with Alzheimer’s For Middle Stage Caregivers” In the middle stage of dementia and Alzheimer’s disease, needs change and care partners become hands-on caregivers. Join us for this one hour program to hear caregivers and professionals discuss helpful strategies to provide safe, effective and comfortable care in the middle stage of Alzheimer’s. - “Living with Alzheimer’s For Late Stage Caregivers” In the late stage of Alzheimer’s and dementia, care giving typically involves new ways of connecting and engaging with the person with the disease. Join us for this hour program and hear from caregivers and professionals as they discuss resources and tips for providing care for and making meaningful connections with a person living with late-stage Alzheimer’s. FEB 26 // 12 PM
Check Out Our New Pilates Class!
Use the camera app on your smartphone to scan this QR code! Doing so will take you directly to our Pinnacle Classes Page!
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