Nebraska Orthopaedic Newsletter by Nebraska Orthopaedic Physical Therapy, P.C.
Nebraska Orthopaedic Newsletter
YOUR BACK? Are Your Hips Killing Are you like many people, with an aching back at the end of the day or worried about lifting an object due to your back going out? You are not alone, over 80% of the population will suffer back pain at one time or another in their life according to CDC data. It is the price we pay for walking upright on two legs. However, the majority of back pain is non-specific, meaning that there is not a primary cause, such as a fracture or disc protrusion. As physical therapists, we know that a high percentage of people suffering with back pain actually have 3 common problems or a combination of them all: • Poor posture • Weak core and gluteus muscles • Poor hip flexibility How tight hip ligaments can cause low back pain Your hip joints have to travel through a very large range of motion. There are thick Y shaped ligaments that surround the hip joints called the iliofemoral ligaments, which provide support. However, with prolonged sitting over weeks, months or years, these ligaments shrink, reducing the natural movement of the hip joints. Whenever you walk, instead of your hips moving naturally, the ligaments yank and pull on the pelvis, which is attached to your spine. This causes inflammation, strain and pain to the back muscles. Furthermore, the loss of hip motion can even cause your pelvis to tilt, altering the posture of your spine and increasing strain. By improving hip mobility, back pain can typically be relieved quite quickly. When you suffer from back pain, make sure that you have an expert physical therapist look at your movement. Even though your back may ache, it may not be the source of your problem. Call us today to discover how our SPINE Program can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
Amy Hoffman, PT, DPT
• Physical Therapist with Nebraska Orthopaedic
Physical Therapy for 5+ years • Doctorate of Physical Therapy from Creighton University in 2009 • Trained in Graston Technique • Trained in Kinesiotaping • Forward on the Creighton Bluejays women’s basketball team from 2002-2006
402-620-4605 CALL TODAY! www.NEOrthoPT.com
How Healthy Are Your Hips?
Try these simple tests to see if your hips are causing your back pain You can easily check your hip motion by doing the following tests. If you discover your hip motion is limited, you feel pain or strong discomfort, it’s time to get your hips checked by our physical therapy professionals. Try these tests and see how mobile your hips are:
Hip Mobility Test • Lie on your back with your legs straight out. • Cross one ankle above the other knee cross legged in a figure 4 position. • Keep your ankle pressed on the other leg, but now lower the raised knee to the side. Does it lower close to the ground? • Repeat on the other side and see if there is a difference. • This might indicate a hip motion problem and cause pain in the back or hip discomfort on that side.
Hip Squatting Test • Keep your knees parallel facing forward. • Squat down as far as you can keeping your feet and heels flat on the floor. • If you feel a lot of pressure in your knees or calf muscles, you could have a hip movement problem. • Try again in front of a mirror. Does your body want to go to one side? This can indicate a hip motion problem on one side.
Exercise Essential
Helps Strengthens Hips
HIP FLEXION AROM - BENT KNEE Strengthen your hip by first standing with good posture. Lift one leg up. Hold for 30 seconds. Return to the start position with control. Alternate legs.
Exercisescopyrightof
www.simpleset.net
Always consultyourphysical therapistorphysicianbefore startingexercisesyouareunsureofdoing.
Fall Crock Pot Recipe
Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.
Simple Tasty Chili
INGREDIENTS • 1 1/2 pounds lean ground beef • 1 onion, chopped • 1 small green bell pepper, chopped • 2 garlic cloves, minced
• 2 (16-ounce) cans red kidney beans, rinsed and drained • 2 (14-1/2-ounce) cans diced tomatoes • 2 to 3 tablespoons chili powder • 1 teaspoon salt • 1 teaspoon pepper • 1 teaspoon ground cumin
DIRECTIONS Cook first 4 ingredients in a large skillet over medium-high heat, stirring until beef crumbles and is no longer pink; drain. Place mixture in 5-quart slow cooker; stir in beans and remaining ingredients. Cook at HIGH 3 to 4 hours or at LOW 5 to 6 hours. Notes: If you want to thicken this saucy chili, stir in finely crushed saltine crackers until the desired thickness is achieved.
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“I recently finished six weeks of physical therapy and treatment for my lower back pain. I thoroughly enjoyed working with the friendly and knowledgeable staff at Nebraska Orthopaedic Physical Therapy. As a result of the therapy treatments and the follow-up home exercises, I have reduced lower back pain. My muscle toning and strength has improved. Another plus is my blood pressure has dropped significantly. Thanks to all at NOPT for their guidance in putting me on a path to continued recovery.” - Joe T “Mymuscle toning and strength has improved.”
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Nebraska Orthopaedic Newsletter
Getting To Know The Nebraska Orthopaedic PT Staff AMY HOFFMAN, PT, DPT Amy grew up on a farm near Carroll, IA. She graduated from Creighton University with a Bachelor’s Degree in Exercise Science in 2006. During this time, she played for the
Bluejays on the women’s basketball team. Amy then received her Doctorate of Physical Therapy from Cr eighton University in 2009. Amy joinedNebraska Orthopaedic Physical Therapy in October 2011. Since then she has enjoyed working with all patients, young and old. Her areas of expertise include sports medicine and general orthopaedics.
Amy currently lives in Omaha. She has a dog named Tucker and enjoys spending her free time with family and friends, staying active, cheering on the Creighton Bluejays and Iowa Hawkeyes, and spoiling her nieces and nephews. Email: AmyHoffman@NEOrthoPT.com
www.NEOrthoPT.com
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