Manual Monthly by Manual Edge Physiotherapy
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SIMPLE TIPS FOR SHOVELING SNOW Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel:
Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
Tim Bonack
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RELIEVING PAIN FROM HERNIATED DISCS
Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a prolonged period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives.There are some back injuries, however, that are even more painful than your run-of-the-mill back pain. A herniated disc is one of the most painful back injuries that you can experience, and it is far more common
enough as it is, but can become even more painful if the herniated disc actually begins to press on the adjacent spinal nerves, causing the pain to spread even further up the spine. The most common placement for a herniated disc is at the lumbar vertebrae in the lower back. While it is not the only reason that pain can become severe in the lower back, it is definitely one of the most severe forms of back pain. If you suspect that you may have experienced a herniated disc it is important that you seek medical attention, such as from your physical therapist. A herniated disc will not heal on its own, and working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. How does this happen? The vertebrae in the spine are stacked closely together, with only a small amount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weight lifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencing a slipped disc. But experienced gym goers are not the only ones at risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, otherwise face the risk of potentially herniating a disc in your back. Look inside to learn more about our programs and say good-bye to your aching back.
than you may be initially aware. What is a Herniated Disc?
Your spine is made up of a series of interlocking bones with small cushions in-between each joint socket. The structure of your spine is what allows you to move freely from side to side. Every time you crunch your abdomen by bending forward, or lean to one side or another for a deep stretch, those little vertebral bodies move with you, keeping you comfortable and your back strong. Without cushioning in between each of those sockets, the bones would rub against one another with every movement, and this would be incredibly painful. When a disc becomes herniated, the cushioning in between the vertebrae will rupture, essentially deflating the cushioning in between the vertebrae and causing the bones to begin to rub against one another. This is painful
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TREATMENT FOR HERNIATED DISCS
Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, hot and cold therapy, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building. If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options. Discover how our Spine Program transforms your back pain from a pressing problem, to a distant memory, allowing you to live a happy, active and pain-free life. 3 7 1 8 2 9 7 2 6 8 4 5 1 7 2 8 5 4 9 8 7
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EXERCISE ESSENTIAL
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Helps Low Back Pain
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PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times.
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MANUAL EDGE WORKSHOPS
PATIENT SUCCESS STORY
LOW BACK PAIN & SCIATICA WORKSHOP FEBRUARY 16, 2019 AT OUR CLINIC
“Before seeing Tim here at Manual Edge Physiotherapy, I had already been seen by several physical therapists, I also had two steroid shots; neither worked. After my first visit I was able to do daily tasks and I haven’t had to miss a day of work because of back pain. I am so grateful to everyone here at Manual Edge. My quality of life has improved tremendously. I continue to refer Tim to everyone that I talk to who is suffering from pain and discomfort. I am so glad that I was able to get this referral. That was my best day ever!” - Aileen T.
HEALTHY RECIPE Spiced Pear Tea
INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar
• Small orange slices, halved (optional) • Stick cinnamon (optional)
• 1 tbsp honey (optional) • 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags
DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.
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