Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a prolonged period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives.
NEWSLETTER NOVEMBER 2019
UNDERSTANDING YOUR HERNIATED DISC
Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a prolonged period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives. (continued inside)
www.manaphysicaltherapynj.com
NOVEMBER 2019
NEWSLETTER
COME VISIT US! Monday 7am-7pm Tuesday 10am-9pm Wednesday 7am-7pm Thursday 10am-9pm Friday 7am-7pm INSIDE: Understanding Your Herniated Disc Healthy Recipe: Pumpkin Pie Oatmeal Healthy Facts About Oats & Pumpkin Exercise: Relieve Back Pain
Understanding Your Herniated Disc
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There are some back injuries, however, that are even more painful than your run-of-the-mill back pain. A herniated disc is one of the most painful back injuries that you can experience, and it is far more common than you may be initially aware. 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. When a disc becomes herniated, the cushioning in between the vertebrae
will rupture, essentially deflating the cushioning in between the vertebrae and causing the bones to begin to rub against one another. This is painful enough as it is, but can become even more painful if the herniated disc actually begins to press on the adjacent spinalnerves,causing thepain tospread even further up the spine. The most common placement for a herniateddisc isat the lumbarvertebrae 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 willnothealon itsown,andworkingwith a physical therapist is one of the best ways to experience relief from the pain associated with this common concern.
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www.manaphysicaltherapynj.com
-8100 NIENT T.
647 Route 18 South, Unit I • East Brunswick, NJ, 08816 (Next-door to Stop & Shop) SWAN DIVE Lay on stomach with your arms overhead. With your arms for support, press your chest and torso upward, keeping the muscles in your trunk and legs relaxed. Repeat 6 times. Relieve Back Pain “Mana Therapy is by far the best place to go to if you need physical therapy! Everyone in the office is friendly and professional. James is the most knowledgeable therapist I have ever come across. He explains EVERYTHING!!! I am confident that I will be back to normal very soon!!! - L. G. Patient Review
CALL 732-39 FOR A CONV APPOINTME
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UnderstandingYour Herniated Disc
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• Back Pain & Sciatica • Neck Pain & Headaches • Shoulder Pain • Hip and Knee Pain • Elbow,Wrist&HandPain What We Treat Treatment for Herniated Discs Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate 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, and tingling in the legs. In many situations, the pain will feel 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 heavy lifting. 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 wary to lift correctly, otherwise you face the risk of potentially herniating a disc in your back.
more severe after initial movement, such as standing up or lying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attemptingtoovercomethepainassociated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building. If you suspect that you may have a herniated disc, contact a physical therapist rightaway.Attempting toengage 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. Call us at 732-390-8100 or visit www.manaphysicaltherapynj.com to learn more about how physical therapy can help you.
www.manaphysicaltherapynj.com
• Foot and Ankle Pain • Motor Vehicles Injury • Balance&Gait Disorders • Arthritis • Chronic Pain
• Running Injuries • Ergonomics
• Sports Injury • Vestibular Disorder • Work Injury
• Pre-Surgical Rehab • Post-Surgical Rehab • Neurological Disorders
Fun & Games SUDOKU www.manaphysicaltherapynj.com
5 3 6 8 1 2 4
The object is to place the numbers 1 to 9 in the empty squares so that each row, each column and each 3x3 box contains the same number only once.
1 6 9
8
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9 3 7 1 6 4 9 3
1
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9 4 5
7 4 1 6 5 2 3 http://1sudoku.com
n° 17484 - Level Easy
Healthy Facts About Oats & Pumpkin: 1.Oats are nutrient-packed. Half a cup of dry oats contains [all percentages of Reference Daily Intake (RDI)]: Manganese: 191%, Phosphorus: 41%, Magnesium: 34%, Copper: 24%, Iron: 20%, Zinc: 20%, Folate: 11%, Vitamin B1 (thiamin): 39%, Vitamin B5 (pantothenic acid): 10%, and smaller amountsofcalcium,potassium,vitaminB6(pyridoxine) and vitamin B3 (niacin). 2.Oats are among the healthiest foods. Oatsarerichinantioxidants(includingavenanthramides that may help lower blood pressure and have anti- inflammatory and anti-itching effects), and are high in fiber (soluble fiber beta-glucan, which has numerous benefits such as helping reduce cholesterol and blood sugar levels, promoting healthy gut bacteria and increasing feelings of fullness) and protein compared to other grains. 3.Pumpkin is highly nutritious and particularly rich in vitamin A. Rich in vitamins, minerals and antioxidants, pumpkin is incredibly healthy. 1 cup of cooked pumpkin contains 245% of the RDI of vitamin A. Pumpkin’s low calorie content makes it a weight-loss-friendly food. It contains nutrients and antioxidants that may boost your immune system, protect your eyesight, lower your risk of certain cancers and promote heart and skin health. Courtesy: Hrefna Palsdottir and Ryan Raman of HealthLine
Healthy Recipe PUMPKIN PIE OATMEAL
INGREDIENTS • cooking spray, butter or coconut oil • 1 cup steel-cut oats • 2½ cups water • 1½ cups unsweetened almond milk
• 1 cup pumpkin • 3 tbsp maple syrup • 1 tsp vanilla • 1 tsp pumpkin pie spice • 1/2 tsp cinnamon • ¼ tsp salt
DIRECTIONS Coat your slow cooker with cooking spray, butter or coconut oil. Add all the ingredients into slow cooker and mix well. Cook on low for 6-8 hours. If you have a programmable slow cooker, set it to cook on low for 7 hours and then switch to warm. In the morning, give the oats a good stir as the oats will settle to the bottom. Portion into a bowl to serve and
top with pecans, maple syrup and almond milk. Source: https://www.eatingbirdfood.com/slow-cooker-pumpkin-pie-oatmeal
Our Specialties
• Kinesio Taping • Trigger Point Therapy • Running Analysis • Active Release Technique
• Manual Therapy • Physical Therapy • Acupuncture • Maitland Approach
• Selective Functional Movement Assessment • Therapeutic Exercise • Pilates
Print sudoku http://1sudoku.com
Who Do You Know That Needs Our Help? • Walk for long distances • Live an active and healthy lifestyle Do You Have Friends Or Family Unable To Do The Following: 2 9 7 6 2 3 1 8 9 • Balance confidently & securely • Sit for long periods comfortably
• Move without pain • Bend and move freely 3 7 6 7 3 9 8 6 4 2 1 4 2 3 8 4 1 7 3 6 2 3 http://1sudoku.com n° 225854 - LevelMedium
TELLTHEM TO CALL 732-390-8100. THEYWILLTHANK YOU AND SOWILLWE!
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