Nestor Physical Therapy Newsletter
NEWSLETTER www.nestorphysicaltherapy.com
INSIDE: The Ideal Treatment For Low Back Pain Do you suffer from an aching back? Whether it is a short- lived muscle spasm, or a long- term problem, your back is telling you something! (continued inside)
3 Common Spine Problem Areas
Patient Success Spotlights
Exercise Essentials
The Ideal Treatment For Low Back Pain
261 Main Street North Smithfield, RI 02896
Winner of our Facebook Challenge: Joan Pietraskiewicz. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Joan will receive a FREE Gas Gift Card!!
(continued from outside)
The Ideal Treatment For Low Back Pain
Quickly Relieve Low Back Pain Most low back pain can easily be treated with physical therapy and without the need for surgery, or prolonged medication. Physical therapy can reduce inflammation, restore proper function, restore normal back strength and prevent future injury. Maintaining and building muscle strength is particularly important to getting you back to doing the things you love to do, without worrying about the pain. Not all low back pain is the same, so your treatment will be tailored to for your specific symptoms and condition. Once the examination is complete, your physical therapist will evaluate the results, identify the factors that have contributed to your specific back problem, and design an individualized treatment plan for your specific back problem. Our physical therapists have years of medical training and skills to thoroughly evaluate and pinpoint the cause of your back pain. Call today to learn more how our speciality programs can quickly relieve your pain and get you back to the activities you love!
Your spine is a complex structure made up of bones, muscles, discs, tendons, ligaments, and nerves. It is the hub of your nervous system where messages to and from your brain travel to different parts of your body. It is so complex, that it takes years for you to master the ability to stand up straight, walk, and run. As we age, it is very common to suffer aches and pains in the lower back, typically because of poor posture and prolonged sitting, or previous injuries; however, aches and pains are a sign of underlying problems. Your spine relies on proper posture, alignment, strength, and coordination. When any one of these key areas doesn’t work right, strain and stress occur on the spine, sparking inflammation and pain. Inflammation weakens the spinal muscles and leg muscles, causing difficulty with everyday activities. Getting up and down from the floor, squatting, standing for long periods, and even walking can become a problem. This can really affect your life and the longer the problem persists, the more long-term damage can occur.
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3 Common Spine Problem Areas
Whether you have back pain, neck pain, or radiating arm / leg pain, we can help. Your spine must be flexible, strong, and healthy in order for you to maintain a pain free body. We ensure that you’ll achieve the best results for your back/neck pain with the Nestor Physical Therapy spine program. UPPER SPINE Pain or injury here is often responsible for headaches to the scalp and face. This area helps with overall body balance and the ability to rotate the neck. Conditions involving the upper spine often present as limited motion and contribute to a forward head posture. As a result, this increases strain on the neck causing muscle pain and tension. MID SPINE Pain or injuries here can cause limited motion and mid-back pain.The nerves exiting this area are responsible for digestion, heart and lung function. Limited motion here also increases the amount of strain on the lower spine. LOWER SPINE A common area of low back pain and radiating leg pain.This area can cause a significant amount of back pain because it is supposed to rotate with Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!
walking. Furthermore, this is a common area for disc herniation that can cause pain, numbness and tingling into the buttocks, thighs, legs or feet. For more information about preventing or treating pain from tendonitis, contact us.
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Patient Success Spotlight
PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.
Exercisescopyrightof
Helps Relieve Low Back Pain
www.simpleset.net
“I came to Nestor Physical Therapy for lower back pain. I couldn’t sit, walk, or work. On a scale of 1-10, the pain was a 15! I was seeing a chiropractor for a while to see if he could work it out, but it would just get worse. Dr. Nestor and his staff were able to get me moving again and teach me the right exercises to help. After my back was fixed, I came back for my right knee. I’ve had 2 surgeries on it and I had little (if any) movement. Again, with all the exercise they would do for and with me, I’ve gained movement back. I can’t thank Dr. Nestor and his staff enough - for everything!” - Jay Dell “Dr. Nestor and his staff were able to get me moving again...”
Always consult your physical therapist before starting exercises you are unsure of doing on your own.
www.nestorphysicaltherapy.com
8 Spring Break Travel Tips For Families
1. Choose the right destination for your family. Discuss ideas for travel destinations and what to do during your free time; be sure each person has something to look forward to on the trip. All-inclusive resorts are a great option, with activities for kids, spas for parents, and beaches and pools for the whole family to enjoy together. 2. Stick to your budget. Don’t blow your annual vacation budget in April if you plan to escape in the summer! Also allot a separate amount of money for the inevitable splurge purchases. 3. Take advantage of travel deals. Research the hotels and resorts in the area to which you’ll be traveling, and compare prices. Oftentimes, simply booking your accommodations in advance can save you big money.
4. Pack the essentials. Be sure to ask what toiletries and other products are provided before packing your bags.
5. Protect yourself and your home. Do not state that your home is vacant during your trip. Instead, tell trustworthy friends and family that you’ll be traveling, and ask them to visit your house once or twice to ensure there is no suspicious activity.
6. Travel on less popular days. Airline costs are higher and traffic is heavier on the weekends. Opt to travel midweek if you can.
8. Keep the kids on a routine. Don’t get too far away from your daily habits while traveling. Bedtimes should obviously be extended, but don’t over do it or falling asleep on school nights will be tough once you’re back at home.
7. Make reservations for special experiences. Many attractions allow you to buy tickets online beforehand (usually at a discounted price). If you have plans to dine at a popular restaurant, make reservations at least a month or more in advance.
THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION FREE PAIN CONSULTATION
Expires: 5/31/19 Call today as spots are limited!
Call today as spots are limited!
Expires: 5/31/19
401-356-4777 CALL TO SCHEDULE TODAY!
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
IN CELEBRATION OF OUR AMAZING PATIENTS! AWHOLE WEEK OF FREE CONSULTS
We will talk to you about the history of your condition. We will take measurements to test how well you are moving, test your strength and balance to evaluate and determine the CAUSE of your pain. Bottom line, we will determine what you need to feel better and enjoy life.
Who’s Eligible? We are celebrating another great year of service and we want our valued patients to enjoy it pain free. We are having ONE WEEK of completely Free Exams for: • All past patients who have not been seen in PT in the last month • All present patients who have another problem currently not being treated For over two decades, Steve Nestor has been helping our patients feel better and get back to the activities they love! This coming June, we are celebrating our patients! To celebrate with you, we are providing FREE EXAMS for the week of Monday, June 17th! The FREE CONSULT includes an exclusive 30-minute one- on-one appointment with one of our world-class physical therapists.
These consults are ideal for people suffering with pain from:
•Lower Back Pain •Arthritis •Sciatica
•Balance issues including fear of falling •Vertigo and Dizziness •Shoulder Pain •Knee Pain •Problems Walking
•Neck Pain •Headaches
• All loved ones, family, friends, neighbors and co-workers of our past and present patients
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.
If you are a past or present patient then call 401-356-4777 to schedule your Free Exam Today!
If you are a past or present patient, or referring a friend, family member, or a stubborn spouse... Give them this insert and tell them to call us to schedule their free exam.
Call Today! 401-356-4777
Call us at (401) 356-4777 to schedule your FREE CONSULT! Offer Expires June 21st, 2019!
www.nestorphysicaltherapy.com
Wood Fired Swordfish
I’m often asked if Barbecue University is a real place when people see my diploma on the wall in the clinic. Well, it’s a real place and it was started 20+ years ago by my friend, Steven Raichlen. Here we are on the Steinhatchee River in Florida where his TV show “Project Fire” was filmed (we are actually out fishing). Steven invited me to be the “Fire Wrangler” for the shooting of the show. I was responsible for putting all the grills and smokers together, cleaning the grills/smokers, and making sure there was always hot charcoal or wood ready. This month’s recipe is inspired by an episode in season two of Project Fire called “Wood Fired Swordfish”.
Start with fresh swordfish and trim the steaks so they are all the same size. Season with coarse sea salt and freshly ground black pepper. The grill was set up for direct grilling. Instead of putting charcoal in the chimney starter I used wood chunks. Wood will burn hotter and faster than regular charcoal so be ready. Once the wood was burning, I set up a 2-zone fire. One area for cooking and one cool zone if the there are flare-ups. Make sure you oil the grate, so the fish doesn’t stick. The swordfish steaks were basted with a butter, garlic, fresh squeezed lemon juice, and fresh herb mixture while cooking. (see picture). The swordfish steaks take 3-4 mins a side. Turn each steak a quarter turn while cooking to get the cool grill marks. I also grilled lemons to squeeze over the swordfish steaks for serving. I made a grilled pineapple salsa to spoon over the swordfish. The swordfish was served family style with smoke roasted carrots with thyme brown butter, and smoke roasted rosemary garlic potatoes. Enjoy! P.S. You’ve all seen my brisket recipe in the past, but if you want more... check out Steven’s newest book “Brisket Chronicles”. It will be released this month!
To Celebrate National Barbecue Month Dr. Nestor will be cooking at the clinic! Checkout our Facebook page for details! MAY IS NATIONAL BARBECUE MONTH!
CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!
Arthritis InTheNeck
CedarPlankedSmokedCheese
Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. As bonewearson bone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due t abnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this cn lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapyandexercises,rangeof otioncanbereturned.Whilephysicaltherapy canot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the pwer tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotion. Try this
This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!
Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.
Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.
Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).
Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith the seeds if you like it spicy.Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture).Add a fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.
Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over?This can be subtle or quite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Getyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!
Servewithgrilled bread or fancy crackers. Enjoy!
www.nestorphysicaltherapy.com
Try thismovement forneckpain relief. RelievePain InMinutes:
Patient Success Spotlight
RelievesNeckPain
www.simpleset.net
CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.
“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini
www.nestorphysicaltherapy.com
CallToday! 401-356-4777
www.nestorphysicaltherapy.com
Call Today! 401-356-4777
www.nestorphysicaltherapy.com
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