Bridle Trails: Herniated Discs

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Move Like A Teenager Again!” 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. (continued inside) UNDERSTANDING HERNIATED DISCS

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“Roll Around With Your Four-Legged Friend!” UNDERSTANDING HERNIATED DISCS


• How Does A Herniated Disc Happen? • Free Back Pain Screening • Relieve Back Pain In Minutes • Patient Success Spotlight

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 than you may be initially aware. What is a Herniated Disc? Yourspine ismadeupofaseriesof 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 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. Look inside to learn more about our programs and say goodbye to pain from a herniated disc!


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. 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, 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.

Call us today at 425-889-0776 to schedule an appointment!

Attention Back Pain Sufferers!

Do You Have Difficulty Bending Or Reaching?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

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Patient Success Spotlight Such a great experience!


At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Bridle Trails Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“Cole has been a great help to me! I have been having low back and hip pain on and off over the years which was making playing with my daughter, lifting and baseball difficult. He really educated me on the importance of specific and targeted stretching for my ailments. I had been to other places before but he did and tried new things and hands-on techniques, simple exercises, and tweaked things when they needed to be. PT here has been such a great experience and I am glad I came in!” - Adam P.

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

Sudoku Puzzle

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Stretches Lower Back



7 1 6 8

4 5 2 7 PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times. 2 3 8 6 4

1 9 8 5 3

4 9 1 4

2 1


9 5 7 3 2 1




5 8

5 3 8 8


9 4 7 8

3 4 6 1 9

9 8 6 5


3 5 9 2


n° 229777 - Level Medium

n° 222047 - Level Medium


3 9 6

3 2 4 1 8 4

1 6

2 8 9

CALL TODAY! 425-889-0776 5 7 6 8




Ensure your kids drink plenty of water Dehydration can lead to a system overload. Our thinking becomes cloudy, energy diminishes, cell activity becomes sluggish andelimination becomes stagnant. Sending your kids to school with 1-2 water bottles daily isoneof theeasiestandhealthiestoptions.Adding freshlysqueezed lemon and lime can add flavor and aids in digestion. Make sure children get enough sleep Growing children need sleep, although they will beg to differ with you! It is vital to their mood, behavior and attention. Children aged 6-13 need about 9-11 hours of sleep a night.To help your children get a good night’s sleep, help instill a regular bedtime routine, ensure the TV, computer, video games and cell phone are out of your child’s bedroom and that the room is as dark as possible. Essential oils, such as lavender, can help to release tension and allow for relaxation as well. The lunchtime sandwich may be the standard option, but let’s face it: Slapping the same smears onto bread — day after day, week after week — can leave kids and parents a little bored. NUT FREE - SANDWICH FREE BOX LUNCH Hummus and Pita Plate Nine out of 10 kids love a good smear of hummus. Why not make it the star of the show? Pack with: Salami, olives, carrots, baby tomatoes, and grapes. (Note that dipping is easier and less messy if you pack the hummus in a separate container.) Using these back-to-school nutrition tips, you can set the tone for the school year and support your child’s health, happiness and success. Wishing all kids a wonderful and productive school year!

13120 NE 70th Place, Suite 3 Kirkland, WA 98033

P : 425-889-0776 F : 425-889-0857

HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything.

Patients with family plans or those who have had major surgeriesorhaveachronic illnessareespecially likelytohave a$0balanceremainingontheirout-of-pocketexpenses.This meansthatthecostofphysicaltherapycouldbeminimalor completely covered by the patient’s insurance plan. If you are close to or havemet your insurance deductible for theyear,thennow isthetimetocome inforPhysicalTherapy! Areyoufeelingachesandpains?Needtoworkonyourcore? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at 425-889-0776 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

“Enjoy A Healthy Recipe!” VEGETARIAN CHILI Ingredients • 1 tsp garlic-herb, salt-free seasoning blend • 1 tsp ground cumin • ⅛ tsp salt • 1 teaspoon canola oil • 1 cup chopped onion • 1 cup green sweet pepper • 2 cloves garlic • 1 tsp bottled minced garlic • 1 (14.5 ounce) can no-salt-added diced tomatoes • 1 (8 ounce) can no-salt-added tomato sauce • 1 cup water Directions Lightlycoatanunheated largesaucepanorDutchovenwithnonstickcookingspray.Preheat over medium-high heat. Add oil; swirl to coat bottom of pan. Add onion, sweet pepper, and garlic to hot pan; cook for 8 to 10 minutes or until pepper is tender, stirring often. If necessary, reduce heat to prevent burning. Add undrained diced tomatoes, tomato sauce, the water, the chili powder, the seasoning blend, cumin, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Stir in beans and mixed vegetables. Return to boiling; reduce heat. Simmer, uncovered, about 10 minutes more or until vegetables are tender. If desired, top individual servings with sour cream and/or cilantro and sprinkle with the chili powder. • 1 (15 ounce) can kidney beans • 1 cup frozen mixed vegetables • ¼ cup light sour cream • Fresh cilantro (optional) • ⅛ tsp chili powder (optional)

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