KerrvillePT: Building A Strong Core To Relieve Back Pain

Health & Wellness

January, 2020

NEWSLETTER

RELIEVE PREGNANCY-RELATED BACK PAIN

abdominis” muscles. These muscles run parallel to one another, from the rib cage to the pubic bone. With continued expansion of the uterus, it is possible for these muscles to separate along the center seam, in a condition known as “diastasis recti.” This may cause or further aggravate your back pain. • Changes in posture. Postural changes may cause a strain in the back, leading to discomfort. • Changes in hormones. During pregnancy, your body releases a hormone known as “relaxin.” This increases joint laxity and – much like its name infers – allows the ligaments and joints in the pelvic area to relax. This is your body’s natural way of preparing for vaginal birth; however, the relaxin hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue. If you have been suffering from back pain either during or after a pregnancy, don’t hesitate to contact Kerrville Physical Therapy Center today.

It is no secret that pregnancy takes quite a toll on the body. It severely stretches the abdominal wall, causing core muscles to weaken and resulting in back pain. Fortunately, our physical therapists at Kerrville Physical Therapy Center can help relieve your back pain, both during your pregnancy and after you have given birth. When your core is strong, it means your spine is better protected against injury when you twist, lift, or strain your body while doing an activity – such as picking up your little one! There are many reasons why you may experience prenatal or post-partum back pain, including: • Increased weight. Women typically gain 25- 35 pounds during pregnancy. This puts extra stress on the spine, since it is responsible for supporting your weight. The growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding your back and pelvis, which can also attribute to your back pain. • Separation of muscles. As your uterus continues to expand throughout your pregnancy, stress is put on your “rectal

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Strengthen Core Muscles & Relieve Back Pain With PHYSICAL THERAPY

At Kerrville Physical Therapy Center, we offer both pre- and post-natal treatments for pregnancy-related pain relief. At your initial appointment, you will be greeted by one of our experienced and dedicated physical therapists who will performa physical evaluation in order to assess the nature of your symptoms. Your medical history and any health risks will also be discussed and taken into account prior to creating a treatment plan. After your evaluation, your physical therapist will put together an individualized treatment plan for you, aimed at providing relief for your back pain and allowing for a smooth pregnancy and/or recovery from childbirth. Treatment plans typically involve gentle therapeutic exercises, stretches, and manual therapy. These are all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage or ice and heat therapies, in order to provide additional relief and optimum function as deemed necessary. For specific conditions, such as cases regarding diastasis recti, condition-specific treatments will be designed to correct the symptoms. Diastasis recti can interfere with the strengthening of the abdomen muscles, resulting in exceptionally weak core muscles and increased back pain. Our highly-trained

physical therapists use the latest evidence- based clinical knowledge in the field to identify and treat this condition, based on its severity and the personal needs of the patient. Try this on your own: In addition to our physical therapy services, there are exercises you can do on your own to try and strengthen your core muscles and relieve your back pain. One common exercise that engages all the layers of your abdominal wall, pelvic muscles, and spinal muscles is as follows: 1. Begin by lying on your back, with your hands placed on your lower abdomen. The muscles beneath your hands are known as your “transverse abdominis muscles.” 2. Try to activate your transverse abdominis muscles by drawing the muscles together towards your belly button. 3. Hold this position for 10 seconds. Remember to keep breathing as you do so, taking slow, relaxing breaths. 4. Repeat 10 times. Contact us today: You don’t need to live with back pain during or after your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along your pregnancy and/or childbirth recovery. At Kerrville Physical Therapy Center, we want tomake sure you are as comfortable as possible as you welcome the new addition to your family!

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Patient Success Spotlight

I always felt so much better after each session!

“Released today! This place is awesome! They really made it fun and easy to get back to normal! Can’t thank them enough! I always felt so much better after each session! Glad to be well again, but sure will miss them! HIGHLY, HIGHLY recommend!” - Lucy W.

FREE PHYSICAL THERAPY ANALYSIS

To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 01-28-20

OUR SERVICES & MODALITIES

• Cervical & Pelvic Traction • Hivamat

• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation

• Physical Therapy • Massage Therapy

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THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST

At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.

It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

Broccoli-Cheddar Quiche INGREDIENTS • 1 (9 in) frozen whole-wheat piecrust shell • 1 (8 oz) package broccoli florets • 1 ½ tsp olive oil • 1 cup chopped sweet onion • 4 large eggs • ½ cup evaporated milk

• 3 oz sharp Cheddar cheese, shredded

• ¾ tsp kosher salt • ¼ tsp black pepper

DIRECTIONS Preheat oven to 400 degrees F. Let piecrust thaw at room temperature 10 minutes. Place in preheated oven, and bake until lightly browned, 10 to 15 minutes. Let cool slightly, about 10 minutes. Reduce oven temperature to 375 degrees F. Cook broccoli according to package directions, until tender-crisp, about 3 minutes. Coarsely chop larger pieces. Heat oil in a large skillet over medium-high; add onion and cook until light golden, 8 to 10 minutes. Whisk together eggs and evaporated milk in a medium bowl. Stir in broccoli, onion, cheese, salt and black pepper. Pour mixture into prepared pie crust. Bake at 375 degrees F until just set and edges are golden brown, 30 to 35 minutes. Let stand 10 minutes before serving.

Source: http://www.eatingwell.com/recipe/275920/make-ahead-broccoli-cheddar-quiche/

Exercise Essentials Try these exercises to keep you moving...

SIDE-LYING CORE ACTIVATED LEG CIRCLES Lie on your side with bottom leg bent and top one straight. Hand flat on floor in front, near your chest. Tighten your lower abdominals to keep your trunk still. Point the toes of the top leg and slowly make small circles first clockwise, then counterclockwise keeping the knee straight ahead or slightly upward. Repeat on opposite side. Strengthens Core

Exercises copyright of

www.simpleset.net

LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Stretches Lower Back

The above exercises are designed to be performed under the instruction of a licensed physical therapist.

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