Is Bed Rest Good For Your Back?

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

FindOut HowToWake Without An Ache

Plus: How your feet could cause your back pain...

Is Bed Rest Good For Your Back?

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 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.


Are Your Feet Causing Your Back Pain? When your foot hits the ground, your whole body feels the effect. Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength andmobility and focus on improving themuscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Repsher Physical Therapy.


Don’t let pain become a way of life Pinpoint the exact cause of your back pain!

• Back pain • Numbness in your arms • Pain when reaching • Pain when trying to sleep • Pain when driving > 30 mins • Stiffness in your neck Do you suffer with any of the following symptoms?


Offer valid for the first 25 people to schedule. Expires 10-29-16 CALL US TODAY: 518-489-2524

Patient Success Spotlight

Made a difference in my life! “Clone Joyce, she is an amazing PT and has made a major difference in my functional life.” - Jen M.

Baby News Our family is growing. Mikaela Ross gave birth to Abigail Allison at 10:00 AM July 22nd. Abigail weighed 6 pounds 6 ounces and was 19 1/2 inches long. Mikaela and Chris are enjoying getting to know their beautiful daughter. Mikaela will be out on maternity leave until October 17th. Corey and Heather had a daughter Emma Madison on July 13th at 2:12 PM. She weighed 5 pounds and 15 ounces. Emma’s big sister Gabriella is having fun taking care of her little sister. Steve and Melissa had a daughter Christina Colleen on Setember 6th at 5:53 PM. Christina weighed 7 pounds 4 ounces and was 18 1/2 inches long. Zachary is happy to have a little sister to take care of. Practice News WWW.REPSHERPHYSICALTHERAPY.COM

Staff Spotlight

Susan Paurowski, DPT

Susan graduated with her clinical doctorate in Physical Therapy in 2015 fromThe Sage Colleges Graduate School in Troy, New York. Prior to this, Susan attended Bay State College in Boston Massachusetts where she graduated from the Physical Therapy Assistant program in 2001. For the past 14 years, she has been practicing as a licensed physical therapist assistant both in inpatient and outpatient settings; most recently with St. Peter’s Health Partners here in the Capital Region. Susan’s vision for the future is to work towards an orthopedic specialty along with specializing in the treatment of patients with cancer. She enjoys educating patients with a preventative and wellness approach to physical therapy. She lives with her husband and their two daughters in the Capital Region.


4 Easy Methods To Maintain A Healthy Back

Wondering About Your Ache or Pain?

Most back pain is due to excessive forward bending. If you have pain, avoid this position as much as possible. Initially it may seem like it is helping but overall it will probably make things worse.


Lie flat on your stomach on the bed or floor. If you are unable to lie flat, initially put a pillow under your stomach and gradually try to remove it. This will keep your spine neutral and may alleviate your sharp pain. Once you can tolerate this position, lie with your elbows under your shoulders to get some extension in your spine. Hold here for 3-5 minutes. Do this several times a day. Start walking!! The spine likes movement and walking may be one of your least painful activities. Be sure to keep an upright posture while walking. Avoid sitting, but if you must, use a small roll behind your back when you sit. Try to keep the spine in this position to prevent increased pain from sitting. Be reasonable with returning to your previous activity level. Gradually return to what you love to do. Give your body time to heal.

We gladly accept most insurances, providing a great LOW COST SOLUTION to restore your pain-free movement! CALL FOR BENEFIT ANALYSIS Call with your question today and our staff will get right back to you, answering your question and giving you advice. Ask Us Your QUESTION! CALL US TODAY 518-489-2524

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Of course, we are also here to guide you if you find that your pain needs more help than these suggestions. Once we alleviate your pain, we will help you return to all of your favorite activities and provide exercises to prevent your symptoms from returning.

Eating Right Never Tasted So Good!

Quinoa Chicken Nuggets Recipe Directions

5 Ingredients • 3-4 boneless skinless chicken breasts, cut into 2-inch pieces • 2/3 cup flour • 1 teaspoon salt + ¼ teaspoon pepper • 3 eggs + 2 tablespoons water • 2 cups cooked quinoa

1. Preheat oven to 425 degrees and grease a baking sheet. In a small bowl whisk flour, salt, and pepper. In a second bowl whisk eggs and water. Place quinoa in a third bowl. 2. Dredge chicken pieces in flour mixture, then eggs, and lastly in the quinoa being sure to coat well. Place on prepared baking sheet. 3. Spray chicken nuggets generously with cooking spray (this helps the nuggets to get crispy but can be skipped if you prefer) and bake for 15-20 minutes until nuggets are cooked through and browned. Serve with your favorite dipping sauces such as bbq sauce, ketchup, sweet and sour sauce, etc.

Exercise Essentials

Try these exercises to help maintain a healthy back and spine

Good stretch if you sit at a computer all day

Good stretch to help your lower back

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10- 15 times in each direction.

ALTERNATING ARM & LEG LIFTS Start on hands and knees, hips and shoulders at 90°. Lift one arm straight out in front. At the same time, lift opposite leg straight back. Repeat 8 times on both sides. Hold for 3 seconds.

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

Who do you know that needs our help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you know someone suffering with aches and pains give the gift of health. Refer them to Repsher & Associates Physical Therapy today. Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment.

121 Everett Road, Suite 200, Albany, NY 12205


We utilize a skillful combination of hands on techniques, modalities, and individualized therapeutic exercises to provide an effective evidenced based treatment plan. We help patients achieve their optimal goal of function in the shortest amount of time while adhering to healing guidelines. We empower patients to take control of their conditions and ultimately be responsible for their recoveries.


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