According to the American Academy of Orthopedic Surgeons, spinal stenosis is a silent epidemic. It is estimated that 2.4 million Americans will suffer from spinal stenosis by 2021. Spinal stenosis occurs mostly in people 50 and over, but can occur in younger adults with a history of arthritis.
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
NOTICE ANY BACKPAINWHILE SITTINGAT ADESK? Spinal Stenosis
According to the American Academy of Or thopedi c Surgeons, spinal stenosis is a silent epidemic. It is estimated that 2.4 million Americans will suffer from spinal stenosis by 2021. Spinal stenosis occurs mostly in people 50 and over, but can occur in younger adults with a history of arthritis. (continued inside)
INSIDE: • Spinal Stenosis • Healthy Recipe • Patient Spotlights
• Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
“FIT SOME FUN, PAN-FREE ACTIVITY INYOUR SCHEDULE!” Spinal Stenosis
What is spinal stenosis? Spinal Stenosis refers to the narrowing of the canals in your spine that are formed by the vertebrae. This narrowing can impinge on the nerves exiting your spine or the spinal cord itself. Symptoms can vary, but often include radiating pain to the back, buttocks and even legs. Furthermore, weakness and poor balance in the legs can often occur, making it difficult to tolerate walking long distances and prolonged standing. Foraminal stenosis This is the most common form of spinal stenosis. It refers to the narrowing of the foramen canals on either side of the spine formed by the vertebrae above and below the segment. In each canal, spinal nerves exit the lower back to supply different parts of the pelvis and legs. With age and
deterioration of the discs between the spine, the canals shrink in size and may also have bone spurs. This irritates the nerve roots, especially when the spine is extended. Sitting typically feels better, but standing and backwards bending increase pain. Is surgery needed? There is a big push towards fusion surgery for spinal stenosis and back pain. However, studies show that surgery should be a last resort, after conservative measures such as physical therapy are performed. In the vast majority of cases, surgery is not needed and people will have significant if not complete relief of their symptoms with physical therapy. Physical therapy targets the muscles and joints of the spine to build strength, improve stability of the spine and maintain the foramen as open as possible. Fit4LifeTampa.com
If you are experiencing back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
TOP 4 WAYS TO RELIEVE STENOSIS Spinal stenosis is a mechanical problem of movement in your body. While medication may help to numb the pain, it does not fix the underlying mechanical problem. Here are tips on how you can improve your stenosis and back pain symptoms:
1. ICE Icing at the low back area on the affected side helps to decrease the inflammatory process. Use a flexible ice pack with a moist thin towel to make it easier to tolerate the ice. Use for 10 minutes and off for 30 minutes. Make sure to check your skin often and stop if it becomes painful. Apply 2-3 times a day, especially after repetitive bending or standing activities. 2. Improve Hip and Spine Flexibility Restoring natural movement to the spinal joints, hip joints and sacroiliac joints, helps to relieve abnormal pressures on the sciatic nerve. It allows your body to move freely when doing normal everyday tasks and prevents injury and strains. Care should be taken when stretching to be gentle and work with your breathing. Never push through pain and avoid exercises that aggressively extend the spine. 3. Strengthening Your Core Your core muscle groups are the spinal muscles, abdominal muscles, pelvic and hip muscles. By doing exercises that combine these muscle groups together you can develop an internal corset that supports your spinal column. Gentle Pilates and core strengthening exercises are good, however, be sure to consult your physical therapist before starting exercises you are unsure of doing. 4. Manual Physical Therapy Hands on specialized manual physical therapy techniques restore the natural movements of the spinal, hip and sacroiliac joints. This helps to open the foraminal canals in the spine. Physical therapists are the
unique medical professionals who are trained extensively in these types of techniques. If you are suffering with back pain or spinal stenosis, don’t put off getting help as your condition weakens the spine further and can set you up for more extensive injury in the future. Call us today to speak with one of our physical therapists and see for yourself, what a difference our programs can make for your back.
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Patient Spotlights
Hear What Our Patients Had To Say! “I am pain-free!”
“I had come to Fit 4 Life due to pain in my hip muscles during and after playing tennis. After three months of therapy and the hard work of the staff here, I am pain-free and able to resume my normal activities and most importantly tennis! Thanks for all your support!” – Rajnish S. “Shifted and lessened the pain!” “The pain in my right shoulder grew into intense/ sharp pain. Thankfully, the skills practiced on me at Fit 4 Life shifted and lessened the pain. The staff at Fit 4 Life worked consistently on me to the point where it is now only a mild pain.” – Anna T. CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
Staff
Spotlight
Verlencia Walker-Goner DPT
“Welcome to Fit4Life! Hi, my name is Verlencia Walker-Goner; I am one of the great Physical Therapists here at Fit4Life. I received my Doctorate in Physical Therapy from Florida A & M University in Tallahassee, FL. I also received by Bachelor’s Degree in Biology with minors in Chemistry and Mathematics from Miles College in Fairfield, AL. I am currently certified in Decompression Cupping, Instrument Assisted Soft Tissue Mobilization (IASTM), Personal Training and Blood Flow Restriction Training. In the fall of 2018, I will begin my fellowship in Sports and Orthopedic Manual Therapy where, upon completion, I will be prestigiously recognized and credentialed as a Fellow of the American Academy of Orthopedic Manual Physical Therapist (FAAOMPT). In my spare time, my hobbies are competing in and training for bodybuilding competitions, listening to Podcasts, traveling and spending time with my wonderful husband Marcus and our two fur babies Caesar and Baxter. Here at Fit4Life I am able to combine my love for fitness with my passion for helping rehabilitate those in need reach their goals. I look forward to helping you not only achieve, but crush your goals.”
Healthy Recipe
Eating Right Never Tasted So Good! HONEY ROASTED BUTTERNUT SQUASH WITH CRANBERRIES AND FETA AUTHOR: JENN LAUGHLIN - PEAS AND CRAYONS • PREP TIME: 5 MINUTES • COOK TIME: 35 MINUTES • TOTAL TIME: 40 MINUTES
This sweet and savory side dish is perfect for the holidays and loaded with Fall flavor!
INGREDIENTS: • 1 large butternut squash, peeled + chopped • A hearty drizzle of olive oil (1-2 TBSP) • Salt, pepper, and garlic powder, to taste
• 1-2 cups fresh cranberries (add a little, or a lot!) • 2-3 TBSP honey (or extra, to taste) • 1/4 cup finely crumbled feta • Ground cinnamon, to taste • Fresh or dried parsley, to garnish, optional
DIRECTIONS: 1. Pre-heat oven to 400 degrees F. 2. Lightly drizzle or spritz a baking sheet with olive oil.
6. At the 25 minute mark, pull out the oven rack, and add your fresh cranberries to the roasting pan. 7. Return to the oven for 10-15 minutes or until the cranberries have started to soften and burst a bit. 8. Remove from oven and add a sprinkle of cinnamon (approx. 1/8-1/4 tsp depending on preference) along with feta and honey. Sweeten to taste. 9. Garnish with parsley for a burst of color and dig in while it’s hot!
3. Add cubed squash to the sheet along with another drizzle of olive oil. 4. Sprinkle with a light layer of salt, pepper, and garlic powder, based on taste preference. 5. Roast at 400 F for 25 minutes on the center rack.
NOTES: Feel free to use fresh or dried cranberries for this dish! Dried cranberries will be sweeter, while fresh with have a delightful punch of tartness to pair with the buttery squash and sweet honey. Let your taste buds be your guide and have fun with it!
**Recipe/Photo Credit: https://peasandcrayons.com/2014/11/honey-roasted-butternut-squash-cranberries-feta.html
Exercise Essentials
Try these exercises to get you moving... Mini Squat Stand with feet shoulder width apart. Perform a squatting motion initiated by bending at the hip. Only bend knees slightly, do not bend knees beyond 45 degrees. Rise up by straightening at the hip. Repeat 8 times.
Relieves Back Pain
Prone Hip Extension While lying face down with your knee straight, slowly raise up your leg off the ground. Alternate legs and repeat 8 times.
Relieves Lower Body Pain
Exercises copyright of
www.simpleset.net
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
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