Avenues: Don’t Ignore Back Pain

Health & Wellness Newsletter by Avenues Physical Therapy

Health &Wellness The Newsletter About Your Health And Caring For Your Body

6 BACK CONDITIONS NOT TO IGNORE

INSIDE:

• Kelsey, Kelsey, Quite Contrary, How Does Your Garden Grow?

Do you feel aches and pains in your lower back? If so, you are not alone. Four out of every five Americans will suffer from back pain at some time in their lives. Without proper spine mobility, stability and alignment your back structures wear down over time, similar to tires that are out of alignment. There are many different back conditions, but here are a few common ones: 1. Lumbar or sacral radiculopathy: The result of pressure on a nerve exiting the spine. Pain, numbness and tingling can be felt down in different parts of the leg. 2. Sciatica: This comes from compression of the sciatic nerve by a muscle called the piriformis, deep in the buttock. Symptoms can radiate down the buttock and leg. 3. Spinal stenosis: This is a narrowing of the bony spinal canal which causes rubbing or pressure on nerves. Central canal stenosis is quite serious as it presses upon the spinal cord. 4. Lumbar sprain/strain: This is a common cause of low back pain due to injury of muscles • The 3 Common Causes of Back Pain • Cheyenne Day of Giving Drop-Off Site

and tendons. The rows of muscles that run up and down the sides of the spinal column, are the major muscle groups usually involved in lower back injury. 5. Fractures: These are due to trauma, or sometimes occur without any injury in people with osteoporosis. 6. Spinal cord compression: This is unusual, but very worrisome and may be associated with weakness and loss of bowel/bladder control. Medication and Bed Rest Most lower back pain sufferers try over the counter drugs and bed rest. However, most self-remedies will not provide the relief that you need. In fact, bed rest is the wrong thing to do, because it can weaken the spinal muscles further. Weakness in the spinal muscles is one of the main reasons for low back pain and puts you at risk for injuring your back with common activities such as lifting, bending or squatting. Most of us sit too much and this contributes to severe weakening of the back and torso muscles which are needed for a healthy back.

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Health & Wellness The Newsletter About Your Health And Caring For Your Body

KELSEY, KELSEY, QUITE CONTRARY, HOWDOES YOURGARDENGROW?

Cheyenneechinaceacome inavarietyofcolors.

Call IN & Win!

Kelsey Kean, PT and owner of Avenues Physical Therapy, loves to garden. It relieves stress and gets him outdoors connecting with nature. He especially enjoys growing his own vegetables because he thinks they taste better than those found in the grocery store. Kelsey grows a variety of flowers, mostly perennials. He also plants numerous vegetables—beets, carrots, zucchini, peas, beans, tomatoes, spinach, squash, peppers, lettuce and pumpkins. He grows most of his vegetables in a 7’ X 12’ raised garden bed in his backyard. He even has small patches of asparagus, strawberries, and raspberries in his front yard, although the raspberries rarely make it into the housebeforehiskidseatthem. Healsogrowstomatoplants amonghisperennials;hefindsthatworkswellespeciallywhen youare lowonspace. Hecompostsallyearanddigs it into the soil several times a year; composting is a great way to addnutrients toyoursoil.Kelseyplantspeasandspinach in lateMarch. InApril,hestartstomatoesandpepperplantsby seedandplacesthem inhisparents’greenhouse. Heplants those, as well as the rest of his vegetables, after Memorial GARDENING TIPS • Before you plant your garden, you need to plan and design the layout. You will want to put plants that require the same maintenance and care closely together. For example: sun exposure, watering needs, space needed to grow. You can also design your garden around the size, shape and colors of the plants you are planning to plant. • Choose how you are going to irrigate your garden. Some plantswillneedmorewater thanothers.Themostcommon types of irrigation include drip-lines and hand-watering.

Daytoensuretheywillnotbesubjecttoafreeze. Hischildren enjoy putting the seeds in the ground and watering them. Sometimes they even manage to water the plants and not themselves. Once in the ground, he continues to care for theplantsuntilharvest. Everyone in the familypitches inat harvesttime. It isverysatisfyingtoseeandtastetheresults of your hard work. Kelseysaves theseeds frommostofhisplants for thenext year. However, lastyear,he tookadvantageof thefreeSeed LibraryattheLaramieCountyLibrary. He“checkedout”carrot, beetandspinachseeds. Heplanstoharvesttheseedsfrom those plants and return them to the seed library. Although he is usually successful, gardening in Cheyenne has its challenges. The biggest threat is the summer hailstorms, which can totally destroy a garden in a matter of minutes. Someplantsbounceback;othersdonot. Hehasalsohada problem with slugs eating his strawberries. Kelsey believes everyonehasa littlebitof farmer in them. He recommends starting small and growing from there. Here are some tips to get you started. • Test the garden soil to make sure it has the right nutrients for the plants you want to grow. Adding compost, manure that isagedat leastsixmonthsorotherorganicsubstances can help aid your plants in growing. • Use mulches to help lock in water and add moisture to the plants. • Always remember to maintain your garden appropriately by fertilizing, weeding, pruning, mowing and doing any maintenance needed to keep it looking great.

Find the misspelled word in this newsletter for your chance to win a $10 GIFT CARD! Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY Misspelled Mania Edition

Last Month’s Winners: Jim Vejrostek & Reece Ruben

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WILL YOUR BACK HURT AS YOU GET OLDER?

If you think that growing older automatically leads to back pain, here’s some great news; it doesn’t! Many people suffer from pain, yet, they still believe their aches and pains are a natural part of aging. They’re not. Back pain is primarily caused by four main factors:

• Spinal muscle weakness • Poor muscle or joint movement • Poor posture • Lack of spinal or pelvic muscle coordination

Treating the Cause of Your Back Pain The goal of our SPINE program is to find the root cause of your pain and correct it, not just treat the symptoms. By treating the root cause of the pain, you can achieve faster, long-lasting results. We provide the most advanced and effective treatments to each of our patients in a caring, friendly environment. Our highly trained and skilled physical therapists use proven hands-on therapy techniques to help people of all ages become free of pain and get back to the activities they enjoy. If your back pain prevents you from standing for long periods, bending down to pick up objects, or getting up and dewn from the floor to play with your children or grandchildren it’s time to come to Avenues Physical Therapy to restore your quality of life. Knowing the Right Expert to Help You Physical Therapists are medical musculoskeletal specialists, meaning we are the experts when it comes to the movement of the body and how the muscles, joints and skeletal structure work with one another. Effective physical therapyexperts recognize that thebest treatmentsarenotmodalities

that depend solely on ultrasound, cold or heat therapy, but rather a skilled hands-on approach to examination and treatment. Studies have proven that manual therapy and specific exercises produce better and faster results than traditional exercise-based therapy. If you are suffering with back pain or know someone who is, call us today to discover how we can finally help you become pain free and get back to the activities you enjoy. After all, you’re as young as you feel! Find out more about our programs by calling us today and discover how to relieve and reduce back pain.

FORMORE UPDATES, LIKE US ON FACEBOOK! We invite you to view and like our page on Facebook! We’d love to hear how physical therapy has impacted your life and how we can help even more!

Call us today at 307-634-0298 to schedule an appointment!

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Kelsey Kean, PT, MPT Walynn Smith, PT

Eric Nelson, PT Linda Froelicher, PT, MSPT

www.avenuestherapyclinic.com

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Patient Success Spotlights

“Better Range Of Motion and Can Straighten My Knee Again!”

“Back To Full Activity!”

“Before coming to Avenues Physical Therapy, I had problems with my lower back and left leg weakness. I couldn’t stand longer than ½ hour doing my job at Sierra Trading Post. Kelsey and the gang helped me eliminate my lower back pain and improved my leg strength. I’m back now to full activity at work and at home and sleeping much better.” - Russ R. CHEYENNE DAY OF GIVING Cheyenne Day of Giving 13th Annual Friday, May 11, 8am–5pm Kiwanis Community House in Lions Park

“In January of this year I had my left knee replaced. It had been a long wait for the surgery. My Ortho doctor said that he did not think my left leg had been straight at the knee for 10 years. He told me I needed physical therapy after the surgery. My wife had physical therapy at Avenues PhysicalTherapy a little over a year ago and Eric had been her therapist. She had been very impressed with him and the atmosphere at Avenues Physical Therapy. I scheduled my therapy with Eric, it is now 6 weeks after the surgery and I can straighten my left knee and have 128 degrees range of motion in the knee. Eric has been exceptional in the therapy and direction that he has given me during this time. I would highly recommend Avenues Physical Therapy and Eric to anyone needing physical therapy.” - Henry S.

We are a drop-off location for the Cheyenne Day of Giving. Please bring in donations before May 11th. • Non-perishable food, personal care items • Prescription eyeglasses, hearing aids, cell phones • Craft Items • Durable medical equipment • Cash donations Yout Event Thursday, May 10 3:30pm–6:30pm Kiwanis CommunityHouse Donatenon-perishable food, personal care items, includingnewunderwear, and craft items DayofGivingYouthEvent

HOW CAN I HELP?

TOGETHER WE CAN DO SO MUCH

DONATE AT THE EVENT:

• Non-perishable food, personal care items, including new underwear • Blood • Prescription eyeglasses, hearing aids, cell phones • Craft items

• Leftover prescription medication and medical supplies

• Durable medical equipment • Register as an organ, tissue or bone marrow donor • Make a cash donation to our year-round efforts

“Got My Strength Back!”

For more information visit: cheyennedayofgiving.org For details visit: cheyennedayofgiving.org Or call Greta Morrow at 635-3943 cheyennedayofgiving@gmail.com Mail checks toPOBox192,Cheyenne,WY82003

“When I started therapy I couldn’t get out of a chair without using the arms of the chair or having someone help me get up. I had trouble getting in and out of the car too. Now I don’t have any problems. Kelsey Kean is great, he has helped me get my strength back and now I am able to get out of a chair with no problems. It is easier for me to get in and out of a car too. He also helped with massaging my back and getting the scar tissue to break down. I would definitely recommend Avenues Physical Therapy to anyone that needs therapy.” - Patricia A.

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This Could Be You! CALL TODAY! 307-634-0298

Kelsey Kean, PT, MPT Walynn Smith, PT

Eric Nelson, PT Linda Froelicher, PT, MSPT

www.avenuestherapyclinic.com

REVEALED: THE 3 COMMON CAUSES OF BACK PAIN AND SCIATICA

Dear Loyal Client, Back pain and sciatica can be one of the most frustrating problems to deal with, leading to pain killers, expensive MRIs, multiple injections, and even surgery. What’s worse is that many times these costly procedures do not lead to being pain free or even less pain or relief, leading to frustration— feeling like life is passing you by—and depression. But from the experience of helping 100’s of back pain and sciatica sufferers heal naturally without pain medications, injections or surgery, I can share that in every case the person got back to normal because we addressed the CAUSE of their back pain and sciatica. Do you know someone suffering from back pain or sciatica? I’m guessing you do... • If you ever been to the grocery store and have seen someone leaning on the cart because they can’t walk without the cart then that person likely is suffering from back pain and sciatica. • If you have a friend who needs to “sit for a minute” after walking or standing for a short while then that person likely is suffering with back pain and sciatica. • Have you ever seen someone change the way they get in and out of a car or the way they bend over to pick up something or the way they walk? If so then that person may be suffering from back pain and sciatica. • And from the experience of helping people with back pain and sciatica, I can tell you most people can heal naturally — saving time and money — if they first find out the CAUSE of their back pain and sciatica. FREE SCREEN To THANK YOU for choosing our physical therapy practice for your back therapy! Limited to the first 25 patients to call. SCHEDULE YOUR FREE SCREEN BY CALLING 307-634-0298 TODAY! Services for past and present patients only. EXPIRES 05-28-18

So What Causes Back Pain and Sciatica? From my experience, these are the 3 most common causes we see at Avenues Therapy Clinic: Cause #1: Stenosis, Arthritis, or Degenerative Disc Disease Pain with standing and walking? Less pain when you sit down? 50 or more candles on your next birthday cake? If you answered YES to these 3 questions, then there’s a 99% chance the cause of your back pain or sciatica is stenosis, arthritis, or Degenerative Disc Disease. Sufferers with this cause may also have lower back stiffness when they first get out of bed in the morning and may need to “move around” for 15 minutes, or get a hot shower before they loosen up. They usually have trouble being on their feet for long times and need to “sit down for a minute” to get relief. This is the person who needs to lean forward on the grocery cart to make it through the store. Cause #2: Herniated Discs or Slipped Discs or Pinched Nerves Sufferers with Herniated Discs usually are younger...35 years of age or younger... and have sharp pain down the back of their leg when they bend forward or lift. As a general rule, the further down their leg they have pain, numbness or tingling... the more pressure they’re putting on their nerve. Pain bending forward ... and usually relief bending backwards or standing. Cause #3: Pelvic or SI Joint Problems This is the most commonly missed cause of back pain and sciatica because it does not show up easily on an X-ray or MRI. SI joint sufferers usually have pain with changing positions such as getting in and out of a car... or rolling over in bed... or getting in and out of bed. Sitting or driving is usually a problem and one leg can feel “heavier” than the other. Sufferers with this cause can even experience groin pain and trouble controlling their bladder (even at a young age). Why Knowing the Cause of Your Back Pain or Sciatica is Important... When you know the CAUSE of your back pain and sciatica, then it’s much easier to do the right treatment to get back to normal and heal naturally. At Avenues Therapy Clinic, we specialize in helping people find out the exact CAUSE of their back pain and sciatica (this can be tricky because some back pain and sciatica sufferers have more than one CAUSE). To schedule an appointment with one of our back pain and sciatica specialists, and find out the exact cause of your back pain and sciatica, call us at 307-634-0298. Hope this helps you, Kelsey Kean, PT, MPT

PS - Do you know someone you care about who is suffering with back pain and sciatica? If so, there are 2 ways you can help them. First, you can have them call us at 307-634-0298 and schedule an appointment. Or if they’re not ready to schedule yet, have them call our office and request a copy of our Report: “The Top 10 Burning Questions for Sciatica,” and we’ll mail them the report absolutely free. PPS - Need extra copies of this newsletter to share with friends and family? Just pop in to visit and our receptionist will get you what you need.

www.avenuestherapyclinic.com

EASY EXERCISES FOR BACK PAIN RELIEF TRY THESE STRETCHES FOR THE BACK!

PIRIFORMIS STRETCH While lying on back, bring knee towards your opposite shoulder. Repeat 6 times on both knees.

SINGLE KNEE TO CHEST While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides.

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Red Snapper With Arugula Salad

Ingredients • 4 tbsp extra-virgin olive oil • 1 tsp grated lemon • 1 tbsp lemon juice • 1/2 tsp minced garlic • 3/4 tsp kosher salt

• 6 (6-ounce) red snapper fillets • 1/4 tsp black pepper • 5 ounces baby arugula • 1/4 cup sliced red onion • 2 ounces pecorino Romano cheese • 6 lemon wedges

Directions Combine 3 tablespoons oil, rind, juice, and garlic in a large bowl, stirring well with a whisk. Stir in 1/4 teaspoon salt. Sprinkle fish with remaining 1/2 teaspoon salt and pepper. Heat a large nonstick skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Add 3 fillets, skin side down; reduce heat to medium, and cook 5 minutes or until skin is golden and crisp. Turn fillets; cook 3 minutes or until done. Remove fish from pan; keep warm. Wipe pan clean; repeat procedure with remaining oil and remaining 3 fillets. Add arugula to dressing; toss. Top with onion and cheese. Serve salad with fillets and lemon wedges.

Courtesy of: http://www.myrecipes.com/recipe/red-snapper-arugula-salad

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