Bridle Trails: How To Overcome Back Pain

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

Getting To Know The Bridle Trails PT Staff! COLEMONSON, PT, DPT, OCS

Cole graduated from the University of Mary in Bismarck, ND with a Doctorate in Physical Therapy. Cole enjoys working with people of all ages and likes the diversity that Physical Therapy has to offer. He also likes to further his knowledge and has the credentials of an Orthopedic Certified Specialist, which a limited number of physical therapists hold. Just a few of his specialties include: manual therapy, movement analysis, injury prevention, non-contact, and overuse sports related injuries. He feels it’s important to be a lifelong learner to provide the best and most effective care to everyone. Cole played college athletics and in his free time he continues to enjoy playing sports, as well as spending time with friends and the various recreational, sporting, and outdoor activities the Northwest has to offer. ASSOCIATIONS: • Member of the APTA (American Physical Therapy Association) • Member of Private Practice • Member of Orthopedic Section • Member of Sports Section

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

HOW TO OVERCOME BACK PAIN “Is Back Pain Slowing You Down?”

INSIDE:

• How To Take Care Of Your Back • Tasty Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight

Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal joint and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. Why Do I Have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spinal and core muscles of the trunk • Poor posture and strain on the spine with slouched sitting • Repetitive injury to muscles and tissues around the spine with poor lifting • Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles

Most people don’t seek treatment soon enough and continue to suffer with a nagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication to numb the pain to get through the day. However, medication mostly masks the pain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can the proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life.

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HOWTO TAKE CARE OF YOUR BACK

1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you straight up. This puts your neck, shoulders, spine, and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can. 2. Lift Properly Picking things up is a normal part of our day. Even if you pick up something light, your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine every day can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles that support the spine are called your core and include your abdominal, pelvis, spinal and hip muscles. By keeping your core muscles strong, you support your spine and have the ability to easily control lifting, quick movements, bending and a lot more.

5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you love. If you have a history of back pain, injury or are currently experiencing aches and pains, we can analyze your problem and construct a treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve. Call today at 425-889-0776! Parmesan-Crusted Zucchini Fries Directions Prepare A Tasty Dish For The Next Tailgate!

9 Ingredients • 1/3 cup shredded Parmesan cheese • 1/3 cup Panko (Japanese breadcrumbs) • 1/2 teaspoon garlic powder • 1/2 teaspoon dried basil • 1/8 teaspoon ground red pepper • 1 large egg, beaten • 3 small zucchini (1 1/4 pounds) • Cooking spray • 1/2 cup tomato-basil pasta sauce

Preheat oven to 450°. Combine Parmesan cheese, Panko, garlic powder, basil and red pepper in a small shallow bowl. Place egg in a separate shallow bowl. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in Panko mixture, pressing to coat. Place zuchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray. Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.

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Patient Success Spotlight

Physical Therapists Are The Mechanics Of Your Body

I now have a lot more strength!

Think PT First

Why You Need To Come Back In For A Tune- Up: � Move without pain

� Sit for long periods comfortably

“I started PT due to bursitis in my shoulder. I didn’t have a lot of strength in my shoulder initially but after going through PT, I now have a lot more strength and stability in my shoulder. I now have more confidence in the strength I’ve gained here since I began working with Cole. Cole is a great physical therapist. I would recommend Bridle Trails PT to anybody. They are great from the physical therapists, to office manager, to the massage therapists.They all go above and beyond no matter the need.” - Heather N.

� Bend and move freely � Balance confidently and securely

� Walk for long distances � Live an active and healthy lifestyle

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Take Care of Your Aches and Pains Before It’s Too Late.

HAVE YOUMET YOURANNUAL INSURANCE DEDUCTIBLE?

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place the heels of your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Low Back www.simpleset.net Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your PhysicalTherapymaynotcostyouanything.Patientswith familyplansor thosewho have had major surgeries or have a chronic illness are especially likely to have a $0 balanceremainingontheirout-of-pocketexpenses.ThismeansthatthecostofPhysical Therapy could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.

www.bridletrailspt.com

CALL TODAY! 425-889-0776

Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...

Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.spinebook.net/bridletrailspt for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

DOWNLOAD AT: www.spinebook.net/bridletrailspt

IS NATIONAL PHYSICAL THERAPY MONTH Did you know that October is National Physical Therapy month? That’s right, an entire month dedicated to educating people about the benefits of Physical Therapy—and it couldn’t come at a better time. Winter is one of the most trying times of the year for people struggling with chronic pain. Add the risk of falling due to icy conditions, to the cold weather that aggravates even the mildest arthritis issue, and you’ll find a huge increase of people who would benefit from pain management and support. • Physical therapy is most beneficial when used before an issue becomes chronic. So many people wait until they’ve been dealing with pain for an elongated period before seeking support from a physical therapist. But there is no reason to wait! Physical therapy can have the biggest impact if used shortly after your initial injury. The longer you wait, the more difficult it will be to heal. • Muscle aches and joint pain tend to grow worse over time. The longer you let your pain go untreated, the more severe the pain is likely to become and the more difficult the pain will be to treat. The best thing that you can do is seek treatment as immediately following the development of your pain as possible. Physical therapy can have a huge impact on alleviating pain from muscle and joint aches, but the earlier you start, the better off you’ll be. • Chronic pain, especially back pain, is incredibly common in the United States—surprisingly so. More than 100 million Americans over the age of 18 struggle with back pain. As a result, Americans spend more than $50 billion dollars on back pain relief every single year. A lot of this goes to pain medication, which masks the pain without addressing the issue—meaning the pain always comes back. About 30% of adults over 18 struggle with back pain, and that number is even higher for those who are over 65. Physical therapy is the best strategy to overcome back pain and is helpful at all ages. Your physical therapist will tailor therapy methods to your needs, helping you achieve the best results possible. Call (425)889-0776 to schedule your appointment with one of our therapists today! Take the time this month to start figuring out the most important things you need to know about the benefits and perks of physical therapy. Here are a few bits of information to help kick off your focus this month:

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