Next Step PT_Unlocking Major Health Benefits

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

Unlocking Major Health Benefits

If I told you that you could take one pill every day...and it would lower your risk for all heart related deaths, lower your rate for cancer and diabetes, reduce depression and anxiety, improve your sleep and your sex life, not to mention make you look and feel better - would you be interested? I know what you’re thinking - what’s the catch? How much would this pill cost? What if the cost ranged from $0- $200 for a month’s supply BUT you had to take one pill every minute for 20 minutes every day. Could you do that if it meant all of those benefits listed above? Could you sit there and swallow all twenty of those pills - one every minute - for twenty minutes without fail each and every day. That would take a little bit of discipline, but look at everything you could gain! All kidding aside, if you haven’t figured out my little ploy - what I’m really talking about is not popping pills but rather performing some exercises. I wanted to reframe your way of thinking to show you not only how powerful exercising is towards our health but also how easy and cheap it really can be to do it. Like the pill example, all it takes is a little bit of discipline. 20 minutes each and every day. It doesn’t have to cost a lot. Walking programs are free, as are most in-home exercises. Full disclosure, I spend about $150 a month on exercise, and I

would say that’s on the expensive side. $10 a month gets you into some gyms. Here’s the real secret to getting all of these benefits of exercise...are you ready... pick anything you like to do or think you might like to do (ANYTHING) and do it at least 3-5 times a week for at least 20 minutes. If you do this each and every week you will reap all of the benefits. Want more specifics? I’m not giving them to you because it really is that simple. People always ask for tips and expert advice on how to do certain exercises that might be more beneficial then another type but the truth is that most people just don’t do any of it with any consistency. So the secret is consistency! Any exercise that elevates your heart rate to a point where you are slightly winded is great. Do that - whatever that is. Like our friends at Nike always say...JUST DO IT! And if you really do have questions just give me a call.

INSIDE : • Understanding Herniated Discs • Solutions For Back or Neck Pain

• Healthy Recipe: Berry Almond Smoothie Bowl • Patient Success Spotlight www.nextsteppt.com

NEWSLETTER The Newsletter About Your Health And Caring For Your Body

UNDERSTANDING HERNIATED DISCS

will not heal on its own, and working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. How does this happen? The vertebrae in the spine are stacked closely together, with only a small amount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weightlifters have to be especially wary not to suddenly lift something too heavy. Otherwise, they run the risk of experiencing a slipped disc. However, experienced gym goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, or you face the risk of potentially herniating a disc in your back.

What Is A Herniated Disc? Your spine is made up of a series of interlocking bones with small cushions in-between each joint socket. The structure of your spine is what allows you to move freely from side to side. Every time you crunch your abdomen by bending forward, or lean to one side or another for a deep stretch, those little vertebral bodies move with you, keeping you comfortable and your back strong. Without cushioning in between each of those sockets, the bones would rub against one another with every movement, and this would be incredibly painful. The most common placement for a herniated disc is at the lumbar vertebrae in the lower back. While it is not the only reason that pain can become severe in the lower back, it is definitely one of the most severe forms of back pain. If you suspect that you may have experienced a herniated disc it is important that you seek medical attention, such as from your physical therapist. A herniated disc

SERVICES & THERAPIES :

• Wrist / Hand Pain • Wellness / Balance Problems • Ankle / Foot Pain

• Knee Pain • Sports Injuries • Shoulder Pain

• Physical Therapy • Low Back Pain • Neck Pain

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Solutions For Back or Neck Pain

Pain associated with a herniated disc often develops in the sciatic nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, itwon’tmakethepainofaherniateddiscgoaway.Thepain isoften frequentlyassociatedwithnumbness,weakness,andtingling inthe legs. In manysituations,thepainwillfeelmoresevereafter initialmovement,such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques istypicallyemployed, includingdeeptissuemassage,electrical stimulation, hydrotherapy, deep stretching and strength building. Ifyoususpectthatyoumayhaveaherniateddisc,contactaphysicaltherapist right away. Attempting to engage in therapy at home could lead to further injury. It isbest tohaveanexperienced therapistassessyour injurybefore attempting any treatment options. If you’re suffering from back or neck pain, call Next Step Physical Therapy. Your physical therapist can help you return to a more active and pain-free life.

Relieve Back Pain In Minutes Try this simple exercise to keep you moving

Berry Almond Smoothie Bowl

Ingredients • ⅔ cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon • ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes

ALLEVIATES BACK PAIN

www.simpleset.net

Directions Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.

Swan Dive Lay on your stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat

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What’s New?

Patient Success Spotlight

“I can do more things with my grandson that I had to stop because of pain.” When I started coming to PT I had trouble with standing for any length of time, my left leg would go numb down to my foot and I would have to stop and sit down. Getting out of the car was pure torture for my back, getting out of bed took several tries before I could get up and walk. Since coming to Dr. Ostling I can now stand without the numbness. I can do more things with my grandson that I had to stop because of pain. Also, I can get back to activities such as cleaning. Thank you so much!” -Arline E.

August is here and the Dog Days of summer are winding to an end. We continue to grow, as our rotator cuff workshop has really taken off. It’s been a great way to meet and help lots of people in the community who have been suffering with shoulder and arm pain. Anna, our doctoral student is just finishing up with us and will soon be a genuine 100% physical therapist all on her own. We wish her the best in her new and exciting career. Also you may see that we have a referral club for those that have referred us friends and family and we are working on putting together some special “referral club member events.” Look for that in the future. Until next month - stay healthy and I’ll talk to you soon. Chris Ostling

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You Help Us, Help Others! THANK YOU TO OUR REFERRAL CLUB MEMBERS!

FREE EXAM: HERNIATED DISC

N.B. P.K. S.F.

C.W. M.D.

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