Did you know that over 80% of people across the world will suffer an episode of back pain at some point in their lifetime? If you are suffering from back pain or sciatica, you know how hindering it can be. With chronic back pain, radiating leg pain, or stinging sensations across the sciatic nerve, it can be difficult to live your life to the fullest. If you find yourself in pain when bending down, standing up, or lifting objects, it’s time to see a physical therapist.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
STRUGGL ING WI TH BACK PAIN OR SC IAT I CA? S TA N D TA L L E R W I T H P H Y S I C A L T H E R A P Y !
Did you know that over 80% of people across the world will suffer an episode of back pain at some point in their lifetime? If you are suffering from back pain or sciatica, you know how hindering it can be. With chronic back pain, radiating leg pain, or stinging sensations across the sciatic nerve, it can be difficult to live your life to the fullest. If you find yourself in pain when bending down, standing up, or lifting objects, it’s time to see a physical therapist. At Avenues Physical Therapy, we are fully equipped to treat any back pain you may be experiencing. Contact us today to schedule a consultation and find out more about how our services can benefit you!
THE DIFFERENCES BETWEEN BACK PAIN & SCIATICA: It can be difficult to tell the differences between general back pain and sciatica. Sciatica is a specific type of back pain that is caused by a compression or irritation of the sciatic nerve. Your sciatic nerve is the largest nerve in your body – it is approximately 2 centimeters wide, extending all the way down your back, your buttocks, underneath the piriformis muscle, and to the backs of your legs and your feet. It is made up of several nerves that exit your lower back from the lumbar and sacral levels (L4-S3), transmitting sensation and muscle control. Common culprits of sciatica development include weakness in the gluteal muscles or tightness in the piriformis muscle, as they can compress and irritate the sciatic nerve.
ALSO INSIDE: • PT Saves The Show (Dogs)! • Relief For Your Sciatica Pain • We’re Staying Clean!
• Patient Success Spotlight • Sudoku Puzzle • Special Offer
Health & Wellness The Newsletter About Your Health And Caring For Your Body
FROM LEFT: NIKKI, IRISH WOLFHOUND; BARB, HUMAN; RENO, PORTUGUESE PODENGO MEDIO; BREKKA, IRISH WOLFHOUND
BREKKA, IRISH WOLFHOUND, WITH JEREMY, KELSEY, BARB, AND LINDA
P T S AV E S T H E S H O W ( D O G S ) !
As a “mature” adult, I have the usual physical problems, including painful knees. I began physical therapy with Avenues with 2 basic goals in mind: to be able to navigate stairs properly and to avoid a complete knee replacement as long as possible (or even forever). However, the major goal is to be able to continue to work with and show my dogs in conformation and performance events. While I haven’t yet completed these goals perfectly, the increased muscle strength in my legs has helped me be more secure in moving. I will need to continue the exercises
from now on and may need surgery at some point, but for now, I can enjoy working and playing with my dogs so I’m very happy with Kelsey & Linda & the progress we’ve made. I have traveled around the country with my Irish Wolfhounds and hope I can continue to do so in the future. A person needs to be pretty mobile to handle the bigger dogs like the Wolfhounds and active dogs like my Portuguese Podengo and Avenues has helped set me on the right track to continue. — Barb Patterson
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RELIEF FOR YOUR SCIATICA PAIN
8 9 5 • Alternating ice and heat on the buttock to reduce inflammation. • Asking your doctor about coming to physical therapy, or giving us a call as most insurances allow you to have PT treatment without a provider’s referral. 3 3 HOW SUCCESSFUL IS PHYSICAL THERAPY FOR BACK PAIN? A study found in the medical journal SPINE proves both the physical and monetary benefits to treating back pain and sciatica with physical therapy. It demonstrates that when doctors refer their patients for physical therapy treatments early on in the diagnosis, their patients have shown significant improvement and lowered treatment costs. In this study, patients saved an average of $2736.36 for their low back pain treatment simply by being referred to a physical therapist in the beginning. 6 2 7 5 8 4 7 6 4 2 7 6 4 1 5 3 If you are suffering with back pain or sciatica, consult with your doctor about physical therapy treatments, or contact our office to learn more about how you could benefit. At Avenues Physical Therapy, we aim for speedy and effective recoveries at low costs. Don’t live with back pain any longer – stand taller with physical therapy. 1 • Avoiding prolonged sitting. Make sure to get up every 30 minutes and change positions frequently. • Putting a pillow behind your knees when sleeping on your back or between your knees when sleeping on your side. • Using your legs to bend down when picking up objects off the floor, rather than using your back.
COMMON SCIATICA SYMPTOMS: The sciatica symptoms reported from patients tend to vary. Some may experience a deep ache in the buttocks, while others experience a severe pain radiating down one of their legs. It is also possible to feel a tingling or numbness in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can become more severe and affect the strength of your leg muscles. COMMON SCIATICA TREATMENT: The safest, easiest, and most effective mode of sciatica treatment is through physical therapy. Physical therapy examines the root cause of pressure on the nerve and works to quickly alleviate that pressure. Our licensed physical therapists will analyze the movements of the muscles surrounding the sciatic nerve, in addition to the back and hip joints. They will design an individualized treatment plan based on the specific needs of each patient, in order to strengthen the affected muscles, improve joint flexibility, and prevent problems from occurring again in the future. TIPS FOR SCIATICA RELIEF: There are some tips you can follow to relieve your sciatica pain on your own. These can be done before coming in for treatments, or in tandem with your physical therapy treatments: • Performing gentle stretching exercises.
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SPECIAL MASSAGE OFFER
$ 10 off 1-hr Deep Tissue Massage Regular Price $65/hour. Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more! Coupon refunded at front desk. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.
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SCHEDULE YOUR MASSAGE BY CALLING 307.634.0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 09/30/20.
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Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
Kelsey Kean, PT, MPT Jeremy Heien, PTA Maddie Ridler PT, DPT- New Staff!
Play on your mobile these puzzles and find their solutions by flashing the codes below n° 428278 n° 416609 n° 45559 Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
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PATIENT SUCCESS SPOTLIGHTS
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9 1 4 6 4 7 3 8 “Excellent ROM and my strength is coming back!” “With help from the whole staff, I have recovered nicely from pre thru post rotator cuff surgery. With the guidance from Linda, Kelsey and Eric I have gone from being scared I would hurt someone at work because of my bum left rotator cuff to feeling like I’m getting back to my old self. Therapy is working even if painful most of the time, but I am healing with all the therapy. After four months of therapy I have excellent range of motion and my strength is coming back. Thank you for your dedication.” — Big Al Benton 6 9 7 2 4 3 2 7
“Playing with my kids again.”
“I had consistent pain in my shoulder for a few months and a knot in my shoulder blade that made driving and sitting for long periods of time uncomfortable. This made me decide to start physical therapy to see if it could help. After working with Kelsey at Avenues I am now pain free in my shoulder. I can now drive and sit for longer periods of time without pain in my shoulder and neck, but I am also able to play with my kids and dog again. If I am ever in pain again, Avenues will be the first place I go to.” — Kevin C.
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7 5 3 3 9 coronavirus, we are taking every precaution. Before and after every session, we are asking Avenues Physical Therapy is committed to the health and wellbeing of you and your child. In the wake of the recent spread of COVID-19, also known as the novel WE’RE STAYING CLEAN! our clients and staff to wash or sanitize their hands. Additionally, we have increased the number of times per day that we sanitize our equipment and facility. 7
FUN & HEALTHY ACTIVIT Y
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Canoeing and kayaking are low impact activities that can improve your aerobic fitness, strength and flexibility. Specific health benefits include: • Improved cardiovascular fitness • Increased muscle strength • Reduced risk of wear-and-tear on joints • Mood and mental health boost from enjoying nature! Some of our local kayaking options are Rocky Mountain Adventures, Mountain Whitewater & Paddler’s Pub, and A Wanderlust Adventure, all less than an hour away in Ft. Collins, CO!
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S C I AT I C A : WH AT Y O U N E E D T O K NOW
Call 307-634-0298 today to schedule your free exam (limited to the first 15 callers). FREE BACK PAIN & SCIATICA SCREENING! Start Living Pain Free! We need to limit this to the first 15 people to call because of our therapists’ schedules. If you or someone you know needs help, don’t delay, this offer expires 09-30-2020. P.S. If you have a friend or co-worker who’s complaining about their back and want to help them, give them this sheet. Stop by our front desk to grab more copies! S C I AT I C A FA S T FA C T S : • The sciatic nerve is the longest nerve in the human body. • The most common cause of sciatica is a slipped (herniated) disk. • Other conditions can mimic sciatica; a physical therapist can determine the origins of your pain. • Physical therapy can help you manage the pain of sciatica. Sciatica usually responds well to treatment without long-term complications. S YMP T OMS O F S C I AT I C A : • Shooting pain anywhere along the sciatic nerve; from the lower back, through the buttock, and down the back of either leg. • Numbness in the leg along the nerve. • Tingling sensation (pins and needles) in the feet and toes. • Pain can range in severity and may be aggravated by sitting for long periods of time. Q U E S T I ON S A B O U T Y O U R PA I N : • Do you have low back pain and leg pain? • Do you experience sharp, shooting or burning pain in your leg? • Does your pain get worse when you bend forward? • Is it painful to go from sitting to standing? IF YOU ANSWERED “YES” TO ANY OF THESE QUESTIONS, THIS SCREENING IS FOR YOU!
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Did you know we can see you for PT with or without a doctor or other healthcare provider’s referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain and get you moving better. Refer yourself or someone you care about!
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E X E R C I S E S F O R B A C K PA I N R E L I E F
Try These Exercises To Relieve Lower Back Pain
HOME LOW BACK TRACTION Good stretch for fast sciatic nerve pain relief .
Lie flat on the floor in the center of a doorway with your knees bent. Make sure your bare skin of your low back is touching the floor for friction. Hold a broomstick in front of you across the doorway. Push gradually and slowly against the stick with your arms for 1-3 minutes. Release slowly.
SIDELYING TRUNK ROTATION Helps to relieve lower back pain.
FORWARD BEND| LONG SITTING Helps to relieve lower back pain.
While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side.
Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.
Exercises copyright of
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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DIRECTIONS Combine oil, garlic and crushed red pepper in a small skillet over low heat. Cook until the garlic is softened and light golden, 3 to 4 minutes. Remove from heat; let cool for 5 minutes. Stir in panko, Parmesan, thyme, lemon zest and salt. Preheat grill to very high heat. Place zucchini, cut-sides down, on oiled grates; grill, uncovered, until tender-crisp, about 5 minutes per side. Flip the zucchini so they are cut-side up; spoon the panko mixture evenly on top. Grill, covered, until the topping is golden brown in spots, 2 to 3 minutes. Carefully transfer to a serving platter. Serve with lemon wedges. • 1 teaspoon dried thyme • 1 teaspoon lemon zest • ¼ teaspoon salt • 2 large zucchini, halved lengthwise • Lemon wedges for serving Healthy Recipe: Grilled Zucchini with Parmesan INGREDIENTS • 2 cloves garlic, minced • ¼ tsp. crushed red pepper • ½ cup breadcrumbs • ½ cup grated Parmesan cheese
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