CornerstonePT_Don't Ignore Your Back

HOW RELIEVING STRESS CAN HELP YOU WALK AWAY FROM NECK PAIN FIND LONG TERM RELIEF

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INSIDE: Don’t Ignore Your Back Pain • Tasty Recipe: Cherry-Berry Oatmeal Smoothies What Patients Are Saying • Exercise Essentials

DON’ T I GNORE YOUR BACK PAIN FIND LONG TERM RELIEF

Emily is the director and physical therapist for Cornerstone Physical Therapy located within the Zangmeister Center in Columbus, OH. Originally from Pennsylvania, Emily graduated from Duquesne University with a dual major in Biology and Health Science in 2005 and a Doctorate of Physical Therapy in 2007. She became a certified lymphedema therapist in 2008. Throughout her career, Emily has worked in various settings including neuro-rehab, helping patients recover after stroke, head trauma or other major injuries and in a general orthopedic rehab setting. She has been treating patients with lymphedema for most of her career and over time, she developed a passion for helping patients recover after cancer surgery and/or treatment and improving quality of life for patients receiving ongoing treatment. Emily now lives in Westerville with her husband and two sons Sam and Max, and her dog, Carl. In her free time, Emily enjoys practicing yoga, spending time with her family, and trying out new restaurants. Emily is currently taking courses through the Center for Aromatherapy Research and Education in order to utilize essential oils to aid in her patients’ healing and overall recovery. EMI LY NADERER , DPT THERAPIST SPOTLIGHT

right is something that not many people are going to deal with for too long before seeking medical attention. Yet when pain begins in the back, it is almost normal to ignore it. Everyone develops back pain, time to time, right? There is no reason to stress about it or overreact, right? Absolutely wrong! When it comes to back pain, Don’t Wait! When you experience an injury to your back, or realize that you are experiencing regular pain as a result of an ongoing injury or overuse, it is important to find out the cause of your back pain as quickly as possible. Back pain can quickly become chronic, as a potentially small issue can become complicated when it is not addressed early on. Working with a physical therapist can help you to identify the difference between environmental causes and something more medically based. To get started with putting an end to your back pain, contact us. Call today so we can help you find the source of your back pain pain and guide you along the way to achieve greater health.

Injuries are a real pain in the back. The back is one of the most vulnerable parts of the body. You rely on it so heavily — whether it is to shoulder your emotional stresses or to physically lift something that you need to carry with you. Your back is constantly at risk. It is at risk when you drive, being one of the body parts likely to take the biggest impact in case of an accident. It is at risk when you are safely at home on your couch or at the office, where you are likely scrunched over and not caring one bit about your posture. It is at risk when you run, when you play sports, and even when you find yourself sick and are coughing so heavily that your back begins to hurt. It is no wonder that so many people experience back injuries every year. What is a big wonder is that so many people choose to ignore their back injuries year after year! When you break an arm or get a cut on your leg, you are likely to do something about it right away. The sight of blood leaving your body or the realization that a bone isn’t sitting

Back pain may be common, but it is absolutely not normal. There are actually a lot of serious conditions that can cause your back to begin to hurt, and it is smart to have your back looked at by a physician early on so that you know exactly what is going on with your body from the get-go. Once the cause of your back pain is determined, your physical therapist will be able to identify the best treatment options for your body’s needs. This will likely include the following: •Targeted exercises that are specialized to the region of the back that is experiencing the most pain. These exercises are designed to help build strength and support the surrounding muscles. •Guided stretching designed to improve range of motion and flexibility. This will take into account the health and vivacity of vertebrae and any potential stretches that may support optimal back health. •Support and guidance with an exercise routine and habit formation, especially with cardiovascular activity that can stimulate improved blood circulation to the affected areas of the back, as well as strength-building activities. Attempting to undertake any of these changes on your own after you’ve experienced a back injury is both dangerous and not recommended. Working with a licensed and experienced physical therapist can provide you with the guidance and ongoing support FIND RELIEF FROM BACK PAIN 2020 Health Insurance Plans with PT Benefits Manyhealth insuranceplansresetdeductiblesandoutofpocketmaximums on a calendar year basis. If there have been any changes to your plan, pleasenote thatyourco-payorotheroutofpocketobligationsmaychange. Call if you have any questions and we can help!

that you need to ensure that you do not experience any further injury as you attempt to heal the cause of your back pain. Getting to the Bottom of Back Pain There are a lot of different reasons as to why you may be experiencing back pain, and ignoring any of them is not a good idea. Some of the most common issues that cause back pain to linger include: •Muscle sprain or strain •Slipped vertebrae or disk •Tear or hyperextension to the supporting muscles or tendons •Arthritis These concerns can develop as a result of a myriad of environmental issues, such as having poor posture, prolonged sedentary activity, car crash, sporting accident, stress, heavy lifting, and so on.

YOU CAN BE FREE OF YOUR BACK PAIN! CALL TODAY OR VISIT US AT WWW.CORNERSTONE-PT.NET

EXERC I SE ESSENT I ALS USE THIS TECHNIQUE TO STRENGTHEN HIPS HIP HIKES

While standing up on a step, lower one leg downward towards the floor by tilting your pelvis to the side. Then return the pelvis/leg back to a leveled position. Repeat 3 times.

INGREDIENTS Health Recipe Cherry-Berry Oatmeal Smoothies

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Alwaysconsult yourphysical therapistorphysicianbefore starting exercises you are unsure of doing.

• ⅓ cup quick-cooking rolled oats • ½ cup light almond milk • ¾ cup fresh strawberries

• ½ cup fresh dark sweet cherries • 1-2 tbsp almond butter • 1 tbsp honey • ½ cup small ice

WHAT OUR PATIENTS ARE SAYING “I AM SO GLAD THAT I FOUND THEM.”

DIRECTIONS In a medium bowl combine water and oats. Microwave 1 minute. Stir in ¼ cup of the milk. Microwave 30 to 50 seconds more or until oats are very tender. Cool 5 minutes. In a blender combine oat mixture, the remaining ¼ cup milk, and the next four ingredients (through honey). Cover and blend until smooth, scraping container as needed. Add ice cubes; cover and blend until smooth. If desired, top each serving with additional fruit. http://www.eatingwell.com/recipe/259841/cherry-berry- oatmeal-smoothies/

“Cornerstone PT is wonderful! I had a lot of excruciating back pain and ended up having back surgery. After that procedure, I did not start therapy. I just thought that Iwouldnevereverwalkproperlyagain. I found Cornerstone PT and I am so very thankful. I amback to over 85% of what

I was before. I am so glad that I found them. Thank you!!”

-Iris

EXERCISE CAN IMPROVE YOUR MENTAL HEALTH

Exercise and depression. Maintaining an exercise schedule can prevent you from relapsing. It promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression. Exercise and anxiety. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head.

Exercise and ADHD. Exercising regularly is one of the easiest and most effective ways to reduce the symptoms of ADHD and improve concentration, motivation, memory, and mood. Physical activity immediately boosts the brain’s dopamine, norepinephrine, and serotonin levels—all of which affect focus and attention. E xercise and PTSD and trauma. Evidence suggests that by really focusing on your body and how it feels as you exercise, you can actually help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD or trauma. Instead of thinking about other things, pay close attention to the physical sensations in your joints and muscles, even your insides as your body moves. Exercises that involve cross movement and that engage both arms and legs—such as walking (especially in sand), running, swimming, weight training, or dancing—are some of your best choices.

Outdoor activities like hiking, sailing, mountain biking, rock climbing, whitewater rafting, and skiing (downhill and cross-country) have also been shown to reduce the symptoms of PTSD. When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.

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