Blue Sky PT. Free From Back Pain

The Newsletter About Caring for Your Health


Start Your Year Off Free From Back Pain!

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:

Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause. Back Pain Solutions You’re in luck: Back pain can be relieved! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

• Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination

• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage

Call Blue Sky Physical Therapy at 303.388.1537 or visit to schedule your appointment today!

Suffering From Cabin Fever? Try These Exercises to Stay Fit Indoors! Yoga. Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. Running alternatives. If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. Get your heart pumping indoors with cardio exercises you can do at home, such as:

Back Pain Prevention. A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. • Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. • Use Good Posture. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. • Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, walking/running, and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources

• Burpees • Jump rope • High knees

• Climbing stairs • Jumping jacks • Mountain climbers

You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.

Call Blue Sky Physical Therapy at 303.388.1537 or visit to learn more!

You’re Invited!

Exercise Essentials


Open House Thursday, January 31st 4-7 pm at Blue Sky PT

FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortablycan,andhold.Then,archyourback theoppositedirectionas low as you comfortably can, and hold. Repeat 6 times.

To celebrate our 10th Anniversary and our newly-renovated facility, Blue Sky is hosting an open house event that is open to all past and current patients! RSVP by calling 303.388.1537 or by emailing

Patient Success Spotlight

“Lindsay! She is such a pro. So knowledgeable and professional. She uplifts my spirits and makes me feel so positive about improving my injury.”

Celebrating 10 Years! Blue Sky Physical Therapy is celebrating 10 years of service! We would like to thank all of our patients for choosing Blue Sky, and we look forward to helping new and old patients toward achieving a pain-free life! Learn More About Our Special Services We Offer! • Low Back & Neck Pain • Hip, Knee, & Leg Pain • Hand, Arm, & Shoulder Pain • Post-surgical Rehab • Balance Problems • Vestibular & Neurological Disorders • Pelvic Therapy/Women’s Health

- Lauren G

Meet The Team Staff Spotlight

Danielle Hoguet, PT, DPT Danielle spent much of high school in and out of physical therapy with ballet injuries that led to ankle surgeries. She went on to complete her Bachelor’s and Doctorate degrees at the University of the Sciences in Philadelphia. Danielle also has experience with orthopedics and neurological conditions throughout her time as a physical therapist. Danielle loves the opportunity to work with dancers and athletes. She enjoys practicing and teaching yoga in her spare time. Rachel Sigg Born and raised in Boulder, Colorado, Rachel earned her Bachelor’s degree in Psychology from CU Boulder in 2009 and an Associates degree in Medical Billing in 2014. In her free time, she enjoys all things outdoors and sports with her husband and two sons. She has been a member of the Blue Sky team since we opened in January 2009.

Healthy Recipe Spinach-Stuffed Mushrooms

Has Your Pain Come Back?

Ingredients • 20 medium mushrooms • 1/4 cup chopped shallots, scallions or onion • 2 cloves garlic, chopped • 1 tbsp balsamic vinegar • 1/2 tsp soy sauce

• 2 cups chopped fresh spinach • 1/2 cup Plain Oikos Organic Greek Yogurt • Salt and pepper to taste

Feel free to call Blue Sky PT at 303.388.1537 to consult your physical therapist. Your physical therapist can discuss with you the source of the problem and recommend exercises and stretches to relieve your pain at home.

Directions Wash the mushrooms and carefully remove the stems without breaking the caps. Finely chop the stems. Combine the shallots, garlic and vinegar in a small skillet or saucepan and cook for 1-2 minutes. Add the choppedmushroomstemsandsoysauceandcook,stirringoccasionally, for3-5minutes,until themushrooms soften and release their juices. Add the spinach and cook, continuing to stir, until it is wilted and the liquid in the pan is absorbed. Remove from the heat and let cool for a few minutes, then stir in the yogurt. Season with salt and pepper to taste. Preheat the oven to 350ºF. Stuff the spinach filling into the mushroom caps. Place the mushrooms in a baking pan and bake for 20 minutes, until tender. Remove from the oven and let sit for a few minutes for the filling to set before serving. Yields 20 mushrooms.

If further assessment is needed, schedule an appointment!

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