Breckenridge PT: Don't Ignore Your Back Pain

N E W S L E T T E R

Don’t Ignore Your Aching Back! • Don’t Ignore Your Aching Back! • Getting to the Bottom of Back Pain • Patient Success Spotlight • Low Back Pain & Sciatica Workshop • Exercise & Pain Relief See Inside

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N E W S L E T T E R

The low back is one of the most critical parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at work. It is on demand when you drive to hold you up and could be one of the body parts to take the biggest impact in case of an accident. It can be at risk when you are safely at home on your couch or at the office, where it can be comfortable to be scrunched over and not caring one bit about your posture. It is at work when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! Understanding Back Pain Back pain may be common, but it is absolutely not normal. There are actually a lot of serious and not-so-serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician or physical therapist early on so that you know exactly what is going on with your body from the get-go. Don’t Ignore Your Aching Back!

Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: • Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. • Guided stretching designed to improve range of motion and flexibility. This will take into account the health and overall condition of vertebrae and any potential stretches that may support optimal back health. • Support and guidance with a continued exercise routine and lifestyle changes to keep the back in tip-top shape. This will include cardiovascular activity to stimulate improved blood circulation, strength-building activities and how to understand which activities put more strain on your condition. Attempting to undertake some of these changes on your own after you’ve experienced a back injury can be difficult. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. . If you or a loved one suffers from back pain, you still have options. Call TODAY to schedule an evaluation with Breckenridge Physical Therapy

A R E Y O U L E T T I N G PA I N H O L D Y O U B A C K ? C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

Refer a Friend!

To From

Do you know anyone that needs our help?

� Move without pain � Bend and move freely � Balance confidently & securely

� Sit for long periods comfortably � Walk for long distances � Live an active & healthy life

Getting to the Bottom of Back Pain There are a lot of different reasons as to why you may be experiencing low back pain. Ignoring any of them can cause the process of healing, and return to activity, to take longer. Some of the most common issues that cause back pain to linger include: • Muscle sprain or strain •Sprainorstraintothe ligamentsthatsupportthevertebraeofthespine • An over-stressed intervertebral disc • Arthritis in the joints of the low back • Fracture to the vertebrae that happens suddenly or over time

Call us at 970.485.3421 or visit breckenridgephysicaltherapy.com

Thesecausescandevelopasaresultofamyriadofenvironmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, body changes due to weight loss or gain as in pregnancy or other lifestyle change just to name a few! When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can easily become chronic, as a potentially small issue can become complicated when it is not addressed early on. We want to see you back to your favorite activities ASAP! Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, call us today.

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Exercise & Pain Relief

If you have back or joint pain, there are probably some times when all you want If you have back or joint pain, there are probably some times when all you want to do is lie in bed all day. It’s tempting, but it might make the problem worse. Doctors used to prescribe bed rest for back pain and other chronic pain conditions, but studies have found that people who exercise and stay flexible manage their pain much better than those who don’t. If you do have a chronic pain condition like back pain or hip, knee, or shoulder problems, you shouldn’t begin an exercise program without guidance. Check with your physical therapist first. They have the expertise to help you develop an individualized exercise program. Have a professional show you what is appropriate to do given your condition. In general, if you are having pain in the low back you should avoid impact activities such as running, jumping or any aggressive twisting motions. Some exercises that are usually safe, as long as the back feels better as you go and not worse:

1. Walking 2. Cycling at a low resistance 3. Gentle aerobics in the water or on dry land

4. Gentle yoga 5. Swimming 6. Tai Chi

Call Breckenridge Physical Therapy at 970.485.3421 , or visit our website at breckenridgephysicaltherapy.com to schedule your appointment today!

I absolutely love this place! It’s a family owned business and they’re very attentive to clients needs. They have a great space which includes both physical therapy and personal training. I recently visited for physical therapy to get some help with my IT Band issues. Rashmi really helped me with my injury with acknowledging where my weaknesses were and giving exercises to strengthen and stretches to relieve tightness. Thanks to the Vert family and Rashmi I’m back to running again. I highly recommend this place. You will not be disappointed. - Nicole L Ingredi nts

Mexican Cauliflower Rice Skillet Healthy Recipe

Patient Success Spotlight

• 1 lb ground beef • 1/4 medium onion diced • 1/2 red pepper diced • 3 tbsp taco seasoning • 1 cup diced tomatoes

• 12 ounces cauliflower rice • 1/2 cup chicken broth • 1 1/2 cups shredded Cheddar cheese or Mexican Blend

“When I first came here after surgery it was really hard for me to bend my knee. I have come a long way with everyone here. They all helped me very much. I think as long as I stay doing my exercises my knee will be 100% by softball season next year. I want to thank Ellie, Justin nd Joe for taking care of me. I couldn’t have done it without you.” - Angie S.

Instructions In a large skillet over medium heat, brown the ground beef until almost cooked through (just a little pink). Add the onion and pepper and continue to cook until no longer pink. Stir in the taco seasoning. Add the tomatoes and cauliflower rice and stir to combine. Stir in the broth and bring to a simmer. Reduce the heat to medium low and cook until the cauliflower rice begins to soften (8 to 10 minutes for frozen). Sprinkle the skillet with the cheese and cover. Let cook until the cheese is melted, 3 or 4 minutes. Remove from heat and top with your favorite toppings like sour cream, avocado, and chopped cilantro.

Want results like this? Call Breckenridge Physical Therapy at 970.485.3421 to schedule your appointment today!

Low Back Pain & Sciatica Workshop

Exercise Essentials Helps Loosen Back Muscles

• Do you suffer with back or leg pain when you stand? •Doyouhavepainwhenyou sit for long periods or drive? •Doyouhavepain,numbness or tingling in your buttocks, groin or down your leg?

SITTING STRAIGHT LEG RAISE While lyingorsitting,raiseup your legwithastraightknee. Keep theoppositekneebent with the foot planted to the ground. Repeat 6 times on both sides.

Call or Visit Online to Register! 970.485.3421 breckenridgephysicaltherapy.com/workshop MARCH 19, 2019 @ 6:30 PM Learn the most effective conservative way to manage or eliminate low back pain and sciatica and decrease or eliminate the need for medication, injections or surgery.

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Always consult your physical therapist or physician before starting exercises you are unsure of doing.

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