N E W S L E T T E R
DETERMINE THE ORIGIN OF YOUR BACK PAIN
Does life ever feel like one large pain in the back? Back pain is difficult to deal with on a daily basis, yet for so many people, this is a total reality. By certain estimates, as many as 85 percent of adults in the United States struggle with back pain at some point in their lives. (Continued inside)
N E W S L E T T E R
DETERMINE THE ORIGIN OF YOUR BACK PAIN
(Continued from outside)
Understanding Back Pain: Being educated aboutyourbackpaincanhelpyoumake the right choices to overcome it as quickly as possible. One of the biggest problems with back pain is that it lingers. This leads many people to deal with back pain for years on end without seemingly any end in sight. While there is back pain that develops as a resultofstrainorsprain, there isalsosomething called lowbackdegenerativediscdisease,which happens when the discs in your spine weaken. This frequentlydevelopsasa resultof repetitive back injury and can also develop as a result of age. With degenerative disc disease, the space between the discs begins to collapse and become unstable and will cause back pain to develop. When you work with a physical therapist to overcome back pain as a result of degenerative disc disease, your physical therapist will begin by strengthening core muscle groups, which includes the abdominal wall,andwillprovideyouwith targetedmassage and stretching techniques to alleviate pain. While some back pain is easy to identify as pain, such as is the case with degenerative discdisease, thereareothersituations inwhich the pain may be a bit more complicated to understand. One of the most common back issues experienced in the United States is sciatica pain, and this sort of pain is often a lotmoredifficult to identify—especiallyby those who aren’t familiar with the problem.
Is It Back Pain or Sciatica? Themostcommon type of back pain experienced is in the lower back, and it can happen for any variety of reasons. Being in a car accident can cause you to experience lingering back pain for years after the accident. Accidents at work can lead to similar consequences. But sometimes the causeofyourbackpain isn’tasstraightforward. Back pain can also develop for any number of common reasons — things that you do every day without thinking twice. An old desk chair that doesn’t provide much lumbar support can take its toll over time, as can wearing shoes that don’t have much support, or even gaining weight, particularly around the stomach area. Too many people consider back pain a normal experience of their lives and don’t immediately seeksupport thatcouldmake thepainan issue of the past. Working with a physical therapist is, hands down, the best thing that you can do when you are looking to overcome back pain. A physical therapist can identify the cause of the back pain and present you with helpful strategies that can strengthen your back and reduce the severity of your pain. Physical therapy for back pain often includes a combination of targeted massage, flexibility and range of motion training, muscle building, and targetedstretching techniques.Using these strategies incombinationwithanti-inflammatory medication,as recommendedbyyourphysician, isoftenconsidered themost-efficientapproach to handling back pain and is recommended by theAmericanAcademyofOrthopedicSurgeons.
INSIDE: • Back Pain V.S. Sciatica Pain • February: Heart Health Month • Patient Success Spotlight • Exercise Essentials • Healthy Recipe • Free Workshop: January 29th
BACK PAIN V.S. SCIATICA PAIN
Howcanyou tell thedifferencebetweenback pain and sciatica pain? The answer is that sciatica pain is characterized by the following factors: • Constant pain is only present in one side of the buttocks or leg • The pain becomes worse when you are sitting • The leg pain develops more as a burning, tingling or searing sensation, and not as a plain ache • There is a sharp pain that occurs at times, making it sometimes difficult to stand or walk •Thepain is radiating,shootingdown the leg and sometimes even into the feet and toes Sciatica pain develops in the nerves that connect the lower back to the legs, and so while the pain itself is generated from the
back, a lot of time, the experience of the pain is more largely associated with the upper legs. What’s more, sciatica pain doesn’t always develop like pain in the traditional sense.Sciaticapain insteadcausesabuildup of tingling, numbness and weakness in the lower back and upper legs, and the pain isn’t consistent either. The sensation will typically run through the leg inwaves,causing discomfortatseeminglyunpredictable times. If you are experiencing back pain and you haven’t talked toamedicalprofessionalabout the concern, then now is the time to take action. Working with a physical therapist can cut your time struggling with back pain literally in half.
Call us today (Hillsdale 785-271-5533, South Clinic 785-266-5850) to learn more how our programs can help you return to feeling great!
FEBRUARY: HEART HEALTH MONTH Do What's Good for the Heart!
Exercise Essentials Try this simple exercise to relieve pain.
1. Aim for lucky number seven. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and
full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition.That’s riskybecauseover time, high blood sugar damages arteries and makes heart disease more likely. 6. Ditch the cigarettes, real and electronic. Smoking and secondhand smokearebadforyourheart.E-cigarettes are popular, but they’re not completely problem-freeas theystillcontainnicotine. Your goal should be to quit completely, not just switch to a less toxic version. 7. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
Sciatic Nerve Pain Relief
HOME LOW BACK TRACTION 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 mins. Release slowly.
DON' T LET YOUR INJURY HOLD YOU BACK: CALL US TODAY!
HEALTHY RECIPE EATINGWELL ENERGY BARS
Patient Success Spotlight
INGREDIENTS • 1 cup lightly salted dry-roasted peanuts, coarsely chopped • ½ cup crispy brown rice cereal • ½ cup old-fashioned or quick- cooking rolled oats • ⅓ cup raw pumpkin seeds or sunflower seeds
• 3 tablespoons mini chocolate chips • 5 tablespoons brown rice syrup or light corn syrup
"They adapted to my needs!" "Loved working with Ryan and Taylor. I always looked forward to PT with them because they were not only professional but made my experience enjoyable. They adapted to my needs and followed through with the goal of getting me back to my old self again. I came in with sciatic nerve pain, they addressed my history with lower back issues and now my back is stronger, sciatic is getting better and I also feel like I made two new friends!! Definitely going back if I ever need to. Ryan & Taylor, Thank-You so much for putting up with me!!" – D.C. "When I came in, my lower back was vulnerable. My legs gave me a lot of problems also. After completing my PT, I can tell that my back and legs are much stronger and my pain is better. I was surprised that I could get much, if any, improvement with my lower back problems, but you have helped a great deal. Thank you." – R. B. "My back and legs are much stronger and my pain is better!"
• ¼ cup dried blueberries • 6 dried apricots, diced
Free Workshop! Helping You Help Yourself Workshop DIRECTIONS Preheat oven to 325°F. Line the bottom and sides of an 8-inch-square baking pan with foilandcoatwithcookingspray.Combinepeanuts, ricecereal,oats,pumpkin (or sunflower)seeds,blueberries,apricotsandchocolatechips ina largebowl.Drizzlewith syrup and gently stir until thoroughly combined. Spread in the prepared baking pan. Coatanotherpieceof foilwithcookingsprayandplaceon thebarmixture,sprayed-side down. Place another pan on top and press firmly to compress the mixture. (Pressing before baking helps the bars hold together after baking.) Remove top pan and foil. Bake until just beginning to turn golden at the edges, 20 to 24 minutes (metal pan) or 30 to 35 minutes (glass pan). Cool in the pan on a wire rack for 10 minutes. Carefully lift the baked square out of the pan by holding the edges of the foil and place on a cutting board, leaving the foil underneath. Cut in half, then cut each half crosswise into 6 bars. Let cool completely before lifting the bars off the foil. Make Ahead Tip: Store airtight between sheets of wax paper for up to 1 week. Or individually wrap in plastic and freeze. NATURALLY HEAL LOW BACK PAIN & SCIATICA FOR GOOD! Presented by Burt DeWeese, PT Wednesday, January 29th | 6:30PM @ Our Hillsdale Clinic, 5220 SW 17th Street Join us for a FREE Workshop to learn: • Most common causes of low back pain and sciatica. • How a problem in your back can cause pain, numbness, or tingling in your leg. • What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery. Please call our Hillsdale Clinic (5220 SW 17th Street) at (785) 271-5533 to register today!
Discover How To Live Pain-Free!
At Rebound Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring, health experts during focused and individualized sessions.
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM
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