Is back pain causing you to move a little slower and more cautiously? If left untreated, chronic back pain can lead to long-term spinal, joint, and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
HAVE YOUMET YOURANNUAL INSURANCE DEDUCTIBLE?
An insurance deductible is the amount of money that youmust pay before your insurance company pays for yourmedical services. If your deductible is met, your Physical Therapy may notcostyouanything.Patientswithfamilyplans or thosewho have hadmajor surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses.Thismeans that the cost of physical
therapycouldbeminimalorcompletelycovered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches & pains? Need towork on your core? Let us help you get a head start for 2018. Contact us today to schedule your appointment.
We Love To Keep Our Patients Updated on Our Experiences! LINDA’S VISIT TONEPAL Health & Wellness The Newsletter About Your Health And Caring For Your Body
Our physical therapist, Linda Froelicher, and her husband recently took a trip to Nepal to visit their daughter. Read her remarkable story below: My husband, Peter, and I traveled to Nepal in April to visit our daughter, Elsa, who had been there since early January. We were there for 8 days with an additional couple for travel on each end. Staying longer would have been better so our bodies could adjust to the 12 3/4 hour time change, but we felt so fortunate to be able to go at all! Elsa was there as part of a great program called, “Trek toTeach.” She was teaching as a volunteer in a rural village of Nepal called, Kimche. Our priority was to visit with her and see what we could of her experience there. We did not trek as much as originally planned, because both Peter and I had trouble adjusting (i.e. illness and jet lag). But, we were so happy to do what we did, including meeting some of the family members with whom she lived, and friends from the program. After 34 hours of travel,we landed inKathmandu, thecapitalofNepal. We first explored the busy city of Kathmandu, where crossing the streets was a sport all to its own. One must watch out for people, cars coming in all directions, cows, goats and wild dogs. I wanted to videotape the experience but thought I would get run over while trying. We then flew to Pokhara, a lake side city that caters to western travelers. From Pokhara we trekked to rural mountain villages includingDhampus,Tolkaand then toKimche (Elsa’s village). From Kimche, we then rode a bus back to Pokhara. In the villages, we stayed in guest houses owned by families along the path (one is pictured above).The families are very dependent on Westerners for their subsistence (i.e. restaurants, guest houses, porters, selling goods in little stores right at their homes). I think Sprite will forever remind me of Nepal since we would trek and stop at a restaurant and have a Sprite, tea or a whole meal (depending on what our stomachs could handle).
INSIDE:
• How To Take Care Of Your Back • Fall Crock Pot Recipe • Relieve Back Pain In Minutes • Patient Success Spotlights
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Thepeoplewereverywarmandgenerousevenwhen theyhad littleof theirown.Wewereoftenwelcomed with a cup of tea. Traveling to observe a different culture than our own, and having our own “guide,” Elsa, was a great opportunity. We hope to go back! Elsa (near right)playingvolleyballwithkids inhervillageusing a ball we brought from Cheyenne. Elsa lived in a room in the buildingon the left.Themotherandherhost familymadeyummy pancakes in thekitchenwhich is in thebuildingon the right.Tarp roof on kitchen is not unusual to see. In the distance (behind the little building, another nice western toilet) are remains of buildings destroyed by an earthquake the previous year. They are rebuildingso theycanhaveguestsagain in theirguesthouse.
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HOWTO TAKE CARE OF YOUR BACK Isbackpaincausingyou tomovea littleslowerandmorecautiously? If leftuntreated, chronic back pain can lead to long-term spinal, joint, and possibly nerve damage. Back pain is one of the most common physical complaints that people suffer from and more than 80% of the US population will experience back pain at some point in their lifetime. Back pain can interfere with your ability to bend, kneel, lift, reach, do work and enjoy time with your family. Not to mention, it can make you down right irritable and affect others around you. straight up. This puts your neck, shoulders, spine and hips in natural alignment. While sitting, make sure you sit back in the chair with your feet on the floor and your lower back supported. Your shoulders should not slouch when sitting. Avoid soft couches when you can.
2. Lift Properly Picking thingsup isanormalpartofourday.Even ifyoupickupsomething light,your back muscles have to lift the weight of your upper torso and control that movement. Make sure you always face what you need to pick up, squat keeping your spine straight and push with your leg muscles. This helps reduce the excessive pressure on your spine. 3. Stay Flexible Flexibility is key to maintaining a healthy back. By keeping your body flexible, the normal forces of movement and lifting can be distributed across the spine, rather than focused onto a few segments, which can then fail. An easy stretching routine everyday can keep you feeling great and put a spring in your step. 4. Stay Strong You have hundreds of muscles, which control the movement of your spine. Major muscles thatsupport thespinearecalledyourcoreand includeyourabdominal,pelvis, spinalandhipmuscles.Bykeepingyourcoremusclesstrong,yousupportyourspine andhave theability toeasilycontrol lifting,quickmovements,bendinganda lotmore. 5. Physical Therapy Our physical therapists are medical experts in evaluating spine and body movement. By having a regular check up, you can make sure your body is in good condition to tackle the activities you luv. If you have a history of back pain, injury or are currently experiencingachesandpains,wecananalyzeyourproblemandconstructa treatment program that will work best for your individual problem. With soothing hands-on therapy and targeted easy exercises we can help you return quickly to feeling your best. Even if you suffer from severe pain we can help you get out of pain and living the life you deserve.
Why do I have Back Pain? Back pain occurs for a number of reasons, but has a few simple root causes: • Weakness in the spine and core muscles of the trunk • Poor posture and strain on the spine from slouched sitting • Repetitive injury to muscles and tissues around the spine from improper lifting
• Limited flexibility of the spine, hips and muscles of the thighs • Poor coordination of the abdominal, pelvic and back muscles
Mostpeopledonotseek treatmentsoonenoughandcontinue tosufferwithanagging ache or pain in their back. They may even feel symptoms travel to the buttocks and legs. Many people feel that not much can be done for back pain and use medication tonumb thepain toget through theday. However, medication mostly masks thepain and does nothing to address the root cause of the problem. Solutions to Back Pain Treating back pain starts with determining the true cause. A thorough evaluation of your movement, strength, posture and joint mobility can tell a lot about the true origins of your pain. Only then, can a proper plan be formulated to get you out of pain quickly and back to the activities you love. Whether you just tweaked your back or have been suffering for a long time, seeing one of our spine specialists can help you return to a more active and pain-free life. 1. Keep a Good Posture When you are standing, imagine a string through the top of your head lifting you
SUDOKU PUZZLE
FALL CROCK POT RECIPE
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Easy Hot Apple Cider
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INGREDIENTS • 1 (64 fluid ounce) bottle apple cider • 3 cinnamon sticks
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• 1 teaspoon whole allspice • 1 teaspoon whole cloves • 1/3 cup brown sugar
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DIRECTIONS In a slow cooker, combine apple cider and cinnamon sticks. Wrap allspice and cloves in a small piece of cheesecloth, and add to pot. Stir in brown sugar. Bring to a boil over high heat. Reduce heat, and keep warm.
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Patient Success Spotlights
“I came in with severe sciatic nerve pain. After a regimen of stretching exercises and strengthening exercises, I was relieved of the horrible pain I was experiencing. I worked every day to reach my goal, and I probably would not have reached it if it weren’t for the clear instructions and guidance my therapist, Linda, had prepared me with. I owe her a great deal of gratitude for her knowledge and professionalism that made it possible for me to achieve my goal. Thank you.” - Anthony Quintana I was relieved of the horrible pain I was experiencing!
“Ihaddoubleknee replacementsurgery inJuneof thisyear inFortCollins, Colorado. It has been my preference to have the follow-up therapy in Cheyenne after my release. I spent a few hours “shopping” for the right place that I felt would fit my needs, since I am a senior and was looking for a clinic near my home. AvenuesTherapy Clinic was the second place I visited and I made my decision then and there that it would work out best for me. My son-in-law had been a patient there several years ago after having rotator cuff surgery, and he thought I should “check it out.” I was impressed with the cleanliness of the operation and the friendly and gracious manner in which I was treated. The information I needed to have as a patient was forthcoming so I made my decision that day to do my therapy at Avenues Therapy Clinic. When unexpected complications necessitated my stay in Colorado to become two weeks instead of four days, I had no difficulty arranging a change in my starting date for my rehab in Cheyenne. AvenuesTherapy Clinic management cheerfully accommodated me so that I could begin my treatment the day after I returned to my home. I feel I was fortunate to have Walynn Smith as my main therapist. His expertise in his field was unmistakable, and I found he has a tremendous amount of patience in dealing with his clients. He challenged me on follow-through points he outlines and has the ability to motivate one to attempt what they might think is impossible. When my progress seemed slow at times and my walking somewhat clumsy, Walynn would have something humorous to say that would snap me back “in shape.” I have to say that during my rehab period, I looked forward to each session and now that I have completed my therapy, I feel more motivated than before to participate in these exercises at home. When Walynn gave me my measurement numbers at our last session and reinforced that they had met the requirements of my surgeon, I was delighted! Obviously I was just where I needed to be in recovery. Choosing Avenues Therapy Clinic was the right decision for me and I would encourage other surgical patients from Cheyenne to consider this outstanding facility for their aftercare.” - Virginia Phillippi I was just where I needed to be in recovery!
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain. Print sudoku http://1sudoku.com
SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by the finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times. Strengthens Lower Back www.simpleset.net 3 8 1 3 7 5 4 7 9 2
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CALL TODAY! 307-634-0298
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Free Mobile Download Get Easy Relief For Your Pain With A Simple Click...
Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.avenuestherapyclinic.com/spinebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!
DOWNLOAD AT: www.avenuestherapyclinic.com/spinebook
FREE BACK PAIN & SCIATICA WORKSHOP
We will be hosting a FREE workshop! Our Back Pain & Sciatica workshop will be held Saturday, December 2nd at 10:00 AM at our clinic. This FREE workshop consists of an informational session with Kelsey Kean, Physical Therapist.
SATURDAY, DECEMBER 2ND AT 10AM
THINGSYOUWILL LEARN AT THIS WORKSHOP • 3 Most Common Causes of Back Pain • #1 Single Biggest Mistake Back Pain & Sciatica Sufferers Make • What Successful Treatment Can Look Like Visit our website to register for this FREE Back Pain & Sciatica workshop or This workshop is FREE but there are only a limited number of spots available. You must register in advance to secure your seat! CALL TODAY! 307-634-0298
Learn how to manage back pain and sciatica naturally, without medication, injections or surgery.
These workshops are ideal for people suffering with pain from:
• Low Back Pain • Spinal Stenosis
• Neck Pain • Bulging Disk • Sports Injury • Numbness In One Leg
• Arthritis • Sciatica
If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should attend this FREE Back Pain workshop!
4000 Central Avenue Suite 3 Cheyenne, WY 82001
P : 307-634-0298 F : 307-634-0837
www.avenuestherapyclinic.com
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