Spaulding: Living Life Without Back Pain

NEWSLETTER August 2018

ARE YOUR FEET CAUSING BACK PAIN?

When your foot hits the ground, your whole body feels the effect. Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthritic conditions in the ankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer”

which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our Doctors of Physical Therapy at Spaulding Physical Therapy.

NEWSLETTER August 2018

“It’s Time To Tackle Your Goals Pain Free!” LIVING LIFE WITHOUT BACK PAIN

INSIDE:

• Understanding The Why & How Of Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Free Back Pain Consultation

to dealing with back pain that doesn’t require you to completely remove yourself from your responsibilities. What’s more, recent research indicates that resting may not actually be the ideal solution for long-term back care. Spending too much time on the couch or off your feet can cause the back muscles to weaken and can even weaken bone strength.This could lead to more long-term issues with back pain — not fewer. Exercise, in general, is shown to increase strength and flexibility, supporting healthy muscles and bones, and therefore supporting ideal back health. Physical Therapy for Back Pain. While rest and relaxation can help you overcome the immediate pain of a back injury, it is not a long-term solution. Physical therapy offers a long-term solution to back pain by using targeted techniques that focus on the cause of the pain. Through a combination of hands on techniques, strength training and flexibility training that focuses on muscle development and joint movement, physical therapy can address the underlying cause of the pain and significantly improve your quality of life.

Back Pain Relief With Spaulding Physical Therapy

Dear Valued Client,

For some, back pain is a daily occurrence that dictates the way you live your life. Every movement, every motion is determined by the pain in your back. Standing, sitting, laying down, driving, walking or

Dr. Leslyn H. Spaulding Owner

running — the pain persists. In ages past, back pain was difficult to treat. If you experienced back pain, whether as a result of a work injury, trip-and-fall accident, or even just as a result of aging, the answer was almost always the same: head home, take a long rest, and give your back time to heal. This isn’t the way that things go anymore, and for several reasons. To start, the world isn’t as forgiving. Heading home and taking a long rest until your back is healed may work for some, but not for most. With deadlines and carpools and work schedules to keep up with, there needs to be an alternate solution

Call our clinic at 859-497-2924 to schedule an appointment today to live a pain free and active life!

www.spauldingpt.com

UNDERSTANDING THE WHY & HOW OF BACK PAIN

There are a lot of different reasons that back pain can develop. Whether from injury, overuse or athletic pursuits, there are different problems that can develop. Sprains and strains are common, but so are issues with the vertebrae, blood flow, and even concerns regarding the spinal nerves. You might be amazed to discover the different factors that could be influencing your back health. Such as: • Your personal level of physical activity, including how often you exercise and the intensity of your typical workouts. • The types of shoes that you wear, in addition to how frequently you walk in different types of shoes, particularly shoes that lack support or those with high heels. • Prolonged engagement in sedentary behavior, including sitting at a desk for eight hours or more consecutive days of the week, or spending free time on the couch or otherwise relaxed. Aerobic activity and strength training exercises actually make it possible to reduce your risk of injury and to improve your ability to overcome back pain by strengthening the vertebrae and improving blood flow and nutrient disbursement throughout the back. When you are inactive, blood flow can actually become impeded, and this can have a negative effect on the overall health of your back and spine. How Physical Therapy Helps. Anyone who has struggled with back pain can tell you plain and simple: When your back is hurting, there is no way to pretend that it isn’t. Simply going from sedentary activity to being active and healthy isn’t an option — at least not so easily. It takes time and effort, and when back pain is obstructing you from getting started, it

requires help. Physical therapy can help you overcome back pain by giving you the knowledge and support necessary to help your back feel better, giving you the option to get off the couch and push yourself to reach new goals. Working with a licensed and experienced physical therapist ensures that you do not take on too much too quickly, but instead are guided through the process of healing with gradual steps. For more information about overcoming back pain, contact us.

Call us today to schedule an appointment!

HEALTHY RECIPE: TURKEY MEATBALLS

Ingredients • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

• 1 tsp garlic powder • 1 tsp onion powder

Directions Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!

CALL TODAY! 859-497-2924

www.spauldingpt.com

Hear What Our Patients Have to Say! Patient Success Spotlight

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Stretches Back Muscles

LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to-side. Perform this 10-15 times in each direction.

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“I can now run with zero pain!” Success Story: Krystal H.

“I had a hip injury two summers ago when I was training for my first full marathon. After lots of frustration, a colleague of mine told me I may need to try physical therapy and mentioned Spaulding. I called that day and it was the beginning of my journey to recovery. I can now run with zero pain. The knowledge that these ladies have given me has been so valuable, I still do some of the stretches and exercises. They pointed out small things that I was doing, things that I never even thought about, and how to correct them. I cannot put a price on the one-on-one care and attention that I received. They truly gave me my running life back, and I cannot thank them enough.”

www.spauldingpt.com

Did you know that we now offer:

Are you suffering from any aches or pains? Do you think you can benefit from any of these programs? Schedule a FREE CONSULTATION with us to find out! Call us at 859-497-2924 to learn more about the benefits of our physical therapy and wellness programs. • Massage Therapy • Group Fitness Classes • Sportsmetrics Youth Injury Prevention Program • Custom Foot orthotics

COULDYOURBACKPAINBE ARTHRITIS? 4 ESSENTIAL OILS TO RELIEVE ARTHRITIS

Is your body still suffering from pain? Call us today at 859-497-2924 to schedule an appointment with one of our doctors of physical therapy. 3-5 drops of this sweet-smelling, mild oil can be used by most without dilution for instant pain relief but diluting in a teaspoon of carrier oil is advisable to avoid skin irritation. Rub it in with a circular motion and repeat as and when necessary. It improves blood circulation in the area and reduces inflammation. Lavender has a soothing effect on the mind too, which can help relieve the frustration associated with severe arthritis. 1. Peppermint oil: Peppermint may be more popular as candy flavoring, but it has excellent anti-inflammatory properties along with an anesthetic effect that helps in relieving the pain and swelling associated with arthritic conditions, rheumatoid arthritis in particular. Mix 5-10 drops of peppermint oil with 2 Tbsp warmed coconut oil to make a ready-to-use salve. It can be mixed with other oils in this selection to get a more potent anti-arthritic formulation. Use as often as needed for relief of pain. 2. Eucalyptus oil: The aromatic leaves of gum trees native to Australia, mainly Eucalyptus globulus, are used for extracting this oil, It has a characteristic strong, penetrating smell. Eucalyptol is the main component of the oil, but it has several other active agents that provide a powerful anti-inflammatory effect. Rubbing eucalyptus oil diluted in a carrier oil over swollen and aching joints often brings quick relief, but it can cause skin irritation in many people. Test in a small patch of skin before using this oil. 3. Ginger oil: Ginger is better known as a culinary spice, but it has wide- ranging therapeutic uses too. The excellent anti-inflammatory effect of ginger oil is useful in treating a variety of inflammatory conditions, including arthritis. The essential oil of ginger is extracted from the unpeeled rhizome of Zingiber officinale. Apart from its signature chemical component zingiberene, the oil contains several potent phytochemicals such as geraniol, geranial, neral, borneol, camphene, etc. Massage ginger oil diluted in a carrier oil into the affected area and use a warm compress to enhance absorption. Try mixing it with essential oils of lavender or lemongrass. 4. Lavender oil: Lavender oil, extracted from the flower buds of Lavandula angustifolia, is well known for its anti-inflammatory and analgesic properties. People with rheumatoid arthritis often report a drastic improvement in their symptoms when lavender oil is applied topically.

3041 Owingsville Road Mount Sterling, KY 40353

Phone: 859-497-2924 Fax: 859-497-2926

www.spauldingpt.com

IWANT TOSEEK TREATMENT&REMAINACTIVE ESSENTIAL RUNNING TIPS FOR BACK PAIN

Running puts a high level of repetitive stress on the back, and for those with lower back problems it is particularly important to take measures to reduce the strain on the lower back. In general, the following tips are advisable for runners, especially for those who are susceptible to low back pain or leg pain/sciatica: • Do a thorough warm-up prior to beginning a run • Stretch the hamstrings (the large muscles in the back of the thigh) twice daily to minimize stress across the low back •Musclestrengtheningorstrengthtrainingarealso important,particularly with the core muscles of the back • Cross training is useful, so as not to get into an overuse syndrome

• Wear comfortable, supportive shoes • Try to run on a forgiving surface if possible, such as a rubber track, and try to avoid running on cement It is important that patients with back pain take note of any symptoms that worsen with a particular activity. If running consistently brings on back pain or leg pain symptoms, an evaluation with a physiotherapist specializing inbackpainandrunninganalysiscanbeuseful todetermine the source of that pain. Again, muscular sprains and strains tend to be short-lived and respond well to self-care measures, such as heat and stretching. If the pain does not respond to these measures, there may be a more structural problem that requires physical therapy treatment.

3041 Owingsville Road Mount Sterling, KY 40353

Phone: 859-497-2924 Fax: 859-497-2926

www.spauldingpt.com

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