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 would be incredibly painful.
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
INSIDE Treatments For Herniated Discs • Free 15 Minute Consultation Exercise Essentials • Healthy Recipe • Patient Success ARE YOU SUFFERING FROM HERNIATED DISCS?
HEALTH &WELLNESS The Newsletter About Your Health And Caring For Your Body
UNDERSTANDING HERNIATED DISCS
will not heal on its own, and working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. How does this happen? Thevertebrae in thespinearestacked closely together, with onlya small amount of space for the discs in between each bone. A disc can become herniated as a resultof injury,caraccident,orevensimply fromoveruse.Oneof themostcommon causes of a herniated disc is heavy lifting. Weightlifters 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 wary to lift correctly, otherwise face the risk of potentially herniating a disc in your 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 would be incredibly painful. The most common placement for a herniated disc is at the lumbar vertebrae in the lower back. While it is not the only reason that pain can become severe in the lower back, it is definitely one of the most severe 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
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H E A LT HY R E C I P E
E X E R C I S E E S S EN T I A L S
Try this exercise to keep your body strong and flexible.
BL ACKENED CHICKEN WITH AVOCADO SAUCE
INGREDIENTS •
4 (4 oz) chicken breasts 2 tbsp blackened seasoning ½ cup plain, Greek yogurt
• • • • • • •
½ avocado
1 tsp lemon juice ½ tsp garlic powder
1 tsp salt
2 tbsp green onions, thinly sliced
Alleviates Back Pain
DIRECTIONS Place the chicken breasts and blackened seasoning in a large resealable bag. Seal and shake a few times to evenly coat the chicken. Lightly coat a large skillet with nonstick cooking spray and heat over medium-high heat. Add the chicken and cook until cooked through, 4-6 minutes per side. Meanwhile, in a food processor, combine the yogurt, avocado, lemon juice, garlic powder, and salt and pulse until smooth and creamy. To serve, top each chicken breast with 2 tablespoons of the creamy avocado sauce and garnish with ½ tablespoon green onions.
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Swan Dive Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
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T R E ATME N T F O R H E RN I AT ED D I S C S
Painassociatedwithaherniateddiscoftendevelops inthesciaticnerve,anddoesn’t subsidewithsimplerestandrelaxation.Whilehotandcoldtherapywillhelpalleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness,andtingling inthe legs. Inmanysituations,thepainwillfeelmoresevere after initialmovement,suchasstandingupor layingdown.Manypeoplemistakenly refer tohavingaherniateddiscashaving “pinchedanerve,”but that isnot thecase. Physicaltherapy isagreatresourceforattemptingtoovercomethepainassociated with a herniated disc. A combination of passive and active techniques is typically employed, includingdeeptissuemassage,electricalstimulation,hydrotherapy,deep stretching and strength building. If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options.
Contact your physical therapist by calling 801.293.8888 to learn more about how you can take steps to start improving your posture today.
PAT I E N T S U C C E S S S P O T L I GH T
C O U P O N C ORN E R
FREE 15 Minute Consultation
“Physical therapy and strengthening exercises have helped me recover and feel pain-free!”
(801) 293-8888 CALL TO SCHEDULE TODAY!
“I had severe SI (joint) pain that bothered me almost constantly but especially when walking. My pain was increasing and made it difficult to do a lot of the things I enjoyed doing. Dallen was able to help me figure out an exercise plan that helped me get back to doing my regular everyday activities without pain. I believe the most helpful part of my therapy included the physical manipulation that was done at each appointment. That, along with strengthening exercises that I was given, have helped me to recover and feel pain free. I have appreciated the kind staff too! Thanks to everyone for helping me through this process of healing!” - Kris K.
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