Low back pain is by far one of the most common ailments ever experienced. Just about everyone deals with low back pain at one point in their life. For some, the lucky ones, perhaps, the pain is just for a day or two as a result of a particularly grueling day of yard work or a slip-and-fall accident that landed you flat on your bum with a bruise to prove it. For others, the low back pain is something that lingers for years and years, getting worse as a result of improper footwear or particularly unsupportive furniture, and never really healing or going away.
THE IDEAL TREATMENT FOR LOW BACK
A further interesting finding is that of those who experience lower back pain, 84 percent optedtoseekmedicaltreatmenttoaddressthepain,whichwasan increaseofmorethan10 percent in1992.Thismeansthatwhilemorepeopleareexperiencingbackpain,morepeople arealsoseeking treatment for thatpain, though there isstillanapproximate15percentof thepopulationwhoarecopingwithsevere lowerbackpainwithout treatment.For those, seeking support from a physical therapist could significantly improve their quality of life. LOWER BACK PAIN AND PHYSICAL THERAPY Physical therapy isagreat resource for lowerbackpainbecause itaddresses thecause of thepain, rather thansimplyattempting tohide thesymptoms.Workingwithaphysical therapist can help you to experience improved range of motion, restore strength to muscles inyour lowerback thatmayhaveexperiencedatrophy through lackofuse,and reduce tension in your lower back muscles through targeted massage. Whenworkingwithaphysical therapist,youmayalsobeguided throughdifferent lifestyle changes that you can make that can help you begin to overcome your back pain with everyday activities. This can include: • Making changes to the type of shoes that you wear so that your back is getting moresupportwitheverystep.Sometimes,usingspecial insolescansignificantly improve your back pain. • Adjusting your sleeping habits, or perhaps investing in a new mattress so that your back has more support at night.
• Usingaspecialchairorchaircoverfor lumbarsupportatworkoronyourcommute
Lowerbackpain isapain in thebutt,butyoudon’tneed todealwith itany longer.Reach out toyourphysical therapist for informationandsupportovercoming lowerbackpain, and finally find long-term relief.
SUDOKU PUZZLE
SPECIAL MASSAGE OFFER
$ 10 off 1-hr Deep Tissue Massage Regular Price $65/hour. Massages have been proven to help with stress and anxiety, fibromyalgia, headaches, and much more!
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Consider the gift of massage. Gift certificates available!
Coupon refunded at front desk. No duplicates. Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT.
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SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! This offer won’t last long! Limited to the first 10 callers. Expires 01.15.20
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Kelsey Kean, PT, MPT Tawna Bovero, PTA
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
www.avenuesphysicaltherapy.com
PATIENT SUCCESS SPOTLIGHTS
They make sure you are getting exactly what you need!
Myexperiencewithyour facilityhasbeenverypositive–thestaff isknowledgeable and kind. Before I went to therapy, I couldn’t do anything with my arm. I am now able to perform more activities. I know I still have a lot of work ahead of me, but with the tools Avenues Physical Therapy gave me, I will be able to move forward. Thank you for all your help and hard work.” - Connie J. Thank you for all your help and hard work!
“I have had two shoulder replacements within the last 6 years. Both times ,AvenuesPhysicalTherapyhasbeenmychoice for therapy.Theymakesure that you are getting exactly what you need and will even go to the extra length and time toensurechangeofpace isneeded.Thepeopleareverygoodatwhat they do, and thank goodness they all have a good sense of humor. It makes therapy somewhat easier, I highly recommend them. Thank you guys for everything!” - Ed T.
FREE 30 MIN LOW BACK PAIN SCREENING!
Print sudoku http://1sudoku.com MEET THE AVENUES PT VOLLEYBALL TEAM!
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SCHEDULE YOUR FREE PAIN SCREENING BY CALLING 307.634.0298 TODAY! This offer expires 01/31/20. Present this coupon during your appointment to receive a 30 min pain screening! This coupon cannot be duplicated. Limit 1 coupon per person. www.avenuesphysicaltherapy.com
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2 7 Left to Right: Linda Froelicher, Tiffany Wagner, Teresa Wood, Kayla Kindsvater, Dottie Kouba, Cindy Stephenson, and Noelia Martin wearing their champion shirts from last season.
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Kelsey Kean, PT, MPT Tawna Bovero, PTA
Linda Froelicher, PT, MSPT Donna Channel, Massage Therapist
www.avenuesphysicaltherapy.com
WE O F F E R GYM MEMB E R S H I P S !
START GETTING IN SHAPE NOW! ONLY $35 PER MONTH! If you’re looking for fitness options with a more comfortable environment
and less crowds, we’ve got a membership for you! Call us today to learn more!
Match the staff member with their Christmas tradition mentioned on the front page of the newsletter to win! Call 307-634-0298 with the correct answers for a chance to win a free gym membership at Avenues PT! *Contest for past and present patients ONLY Win a FREE MONTH of a Gym Membership!
CALL IN FOR A CHANCE TO WIN!
611 West 18th Street • Cheyenne, WY 82001 C OMP L I ME N TA R Y I N J UR Y S C R E E N I NG ! Know someone who needs our help? Call 307-634-0298 today to schedule your free exam (limited to the first 10 callers) This offer is limited to the first 10 people to call due to our therapists’ schedules. If you have a friend or co-worker who may be suffering from aches and pains, give them this coupon! Stop by our front desk to grab more copies. This offer expires 1-15-2020.
“Now whenever I have back pain I’ll do extra stretches, rather than take an extra pill. This has helped me tremendously. Thank you Avenues Therapy!” - Cory S.
E X E R C I S E S F O R L OW B A C K PA I N R E L I E F
SINGLE K NEE TO CHE ST STR E TCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15-30 seconds. Repeat 2-4 times with each leg.
PR ONE PR E S S UP Lie on your stomach with hands beside your shoulders. Pushing with your arms, arch your upper back and hold. Repeat 6-10 times.
Exercisescopyrightof
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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Seasonal Recipe: Trim-Healthy Pumpkin Cake Roll
• ½ cup Milk or Almond Milk • 1 tsp Vanilla Extract For the Filling: • 16 oz Cream Cheese, Softened • ½ cup Truvia
INGREDIENTS For the Cake:
• ½ tsp Salt • 1 tsp Ginger • ¼ tsp Cloves • ¼ tsp Allspice • 1½ cup Pureed Pumpkin • 4 Eggs • ½ cup Melted Butter
• 2 cups Almond Flour • ¾ cup Coconut Flour • ½ cup Vanilla Protein Powder • 1 tsp Baking Powder • 1 tsp Cinnamon
DIRECTIONS Preheat oven to 325˚ and line jelly roll pan with parchment paper. Set aside. Combine Almond Flour, Coconut Flour, Protein Powder, Baking Powder, Cinnamon, Salt, Ginger, Cloves, and Allspice in a large bowl. Mix well. Add Pureed Pumpkin, Eggs, melted Butter, Milk and Vanilla and mix well. Spread batter evenly in the jelly roll pan (lined with parchment paper) and bake for 35-40 min or until cake is set and cooked through. Remove from oven and let sit for about 7 min, or until the cake is still warm but not cooled. While the cake is cooling, begin mixing filling by warming cream cheese so it spreads easily, then thoroughly combine it with Truvia. Using parchment paper, remove pumpkin cake from pan and place on a flat surface. Spread the warm filling evenly over it, then start rolling the cake from one end. Pull the parchment paper off of the cake as you roll so that none is trapped inside the roll. Refrigerate the cake roll (covered) for 3-4 hours, or until fully cooled and set up. Slice and enjoy!
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