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. 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.
The BODYWISE Bul The Newsletter About Your Health And Caring For Your Body
LIFE WITHOUT BACK PAIN Can You Imagine How Awesome It Would Be?
StaffSpotlight
Lauren Barringer, PT, DPT,OCS Physical Therapist
Lauren graduated with a Doctorate in Physical Therapy from the University of Colorado in 2013. Since then, she has focused her skills in the orthopedic outpatient setting. She completed the Eastern Colorado Health Care System’s Orthopedic Physical Therapy Residency Program at the Denver VA Hospital. This program allowed her to spend a full year furthering her manual therapy, as well as clinical reasoning, skills under the tutelage of experienced mentors. Lauren also received her APTA Board Certification in orthopedics; OCS (orthopedics specialist certification) Lauren is also certified in Trigger Point Dry Needling. She enjoys working with a variety of orthopedic conditions including spine, musculoskeletal, post-operative, and sports related injuries. She strives to bring a balanced and integrative approach to patient care. Outside of work, Lauren stays active in the Colorado outdoors with running, climbing, and skiing.
INSIDE: FindingtheSource&Pain ReliefFromYourBackPain HowShouldITakeCare OfMyBack? AHelpfulQuickExercise ToRelieveBackPain InMinutes
SEPTEMBER 2017
“I Want to Climb Again Without Aching Back Pain?” FINDING THE SOURCE & PAIN RELIEF FROM YOUR BACK PAIN The BODYWISE Bul letin The Newsletter About Your Health And Caring For Your Body
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.
Techniques • Personalized physical therapy plan of care based on whole body evaluation • Joint and soft tissue mobilizations • Functional Trigger Point Dry Needling • IASTM (instrument assisted soft tissue mobilization) • Muscle energy techniques • Therapuetic deep tissue massage therapy • Spinal/core stabilization program • Posture and body mechanics training • Custom strengthening programs • Cervical traction • Pilates based exercise program
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“HOW SHOULD I TAKE CARE OFMY 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. With 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 youalways facewhatyouneed topickup,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. Bykeepingyourbodyflexible, thenormal 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 everyday 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 muscles 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. www.bodywisept.com
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!
If you, or a loved one, has back pain or sciatica, join us in a free informative workshop on common causes, treatments, and prevention your back pain or sciatica. ‘Back Pain & Sciatica Workshop’ August 26th, 2017 at 10am In our BOULDER clinic 4440 Arapahoe Ave, Suite 101 Boulder, CO 80303 Call 303.444.2529 to register. Space is limited - Call today to reserve your spot FREE BACK PAINWORKSHOP
Healthy Recipe: SKILLET CHICKEN & PARM PAELLA
INGREDIENTS • 4 teaspoons canola oil • 12 ounces skinless, boneless chicken breast halves, cut into bite-size strips • 1 small red sweet pepper, cut into bite-size strips • 1 small green sweet pepper, cut into bite- size strips • 1 medium onion, chopped • 2 garlic, minced • 1 14 1/2 ounce can no-salt-added stewed tomatoes • 3/4 cup peas • 1 teaspoon dried oregano, crushed • 1/2 teaspoon paprika • 1/4 teaspoon salt • 1/4 teaspoon black pepper • 1/8-1/4 teaspoon crushed red pepper • 1/8 teaspoon ground saffron/ground turmeric
DIRECTIONS In a large skillet heat half of the oil. Cook chicken strips in hot oil for 2 to 3 minutes. Remove from skillet. Set aside. Add remaining half of the oil to the skillet. Add sweet pepper, onion, and garlic; cook and stir until peppers and onion are tender. Add undrained stewed tomatoes, frozen peas, oregano, paprika, salt, black pepper, crushed red pepper, and saffron or turmeric. Bring to a boil; reduce heat. Cover and simmer for 5 minutes. Stir in the brown rice, shrimp, and cooked chicken. Cook and stir 1 to 2 minutes more or until heated through. Makes 4 servings (1-1/2 cups each).
• 2 cups cooked brown rice • 6 ounces peeled shrimp
Who do you know that needs our help?
Do You Have Friends or Family Who Can’t:
� Move without pain � Bend and move freely � Balance confidently and securely
� Sit for long periods comfortably
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Patient Success Spotlight
� Walk for long distances � Live an active and healthy lifestyle
“Julie and staff are truly remarkable. I saw Julie recently for care following a ruptured disk (L5/S1). I started seeing her a few days after the event. She made an immediate, positive impact: pain reduction, improved mobility, excellent strengthening exercise program. I was back on my bike in about a week and have gotten back to running after a few weeks. Her goals and my goals matched perfectly - to return to my regular activities in the shortest amount of time, and with a sustainable program I can manage on my own. Mission accomplished, thanks, Julie!” Dave M. “Truly remarkable...”
Free Health Download Get Easy Relief For Your Pain With A Simple Click...
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.
Posterior Pelvic Tilt Lie on back. Tilt pelvis back towards the floor, flattening the lower back. Hold for 8 counts. Don’t for get to breath. Repeat 4 times. Loosens Low Back www.simpleset.net
Laura Schmonsees, DPT
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/bodywise 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/bodywise
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