Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time.
NEWSLETTER
DECEMBER 2019
Back Pain Recovery Is Here YOU CAN LIVE YOUR LIFE AGAIN
ALSO INSIDE: • Back Pain Recovery Is Here. • Exercise Essentials • Staff Spotlight • What Our Patients Say
PTPROVIDENCE.COM
NEWSLETTER
DECEMBER 2019
BackPain Recovery IsHere. YOU CAN LIVE YOUR LIFE AGAIN
Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing—except for medication—can solve their back pain. Medication might mask the pain, but it won’t cure the problem’s root cause and can lead to adverse side effects and addiction if abused. Back Pain Solutions You’re in luck: Back pain can be cured! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist in our practice can help. Have back pain that just won’t go away? We want to help! Call us 303-799-6336 or by visiting our website at ptprovidence.com.
Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes:
• Spinal and abdominal muscle weaknesses • Bad posture and bad sleeping positions • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Poor abdominal, pelvic and back muscle coordination
PTPROVIDENCE.COM
Back Pain Prevention SIMPLE SOLUTIONS FOR A LIFE FREE FROM PAIN
A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly You pick things up constantly. Even if you’re lifting something light, make sure you’re first facing the object and standing as close as possible. Then squat while keeping your spine straight. Pull your tummy in a bit and lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. A slight arch in your back is a good thing. Use Strength Training Your body has hundreds of muscles. These muscles protect and controlyourspine.By liftingweights,walking,runningandswimming, youcankeepthemstrong.Trainyourcoremuscles. Indoingso,you’ll easily control quick, lifting movements. It never hurts to visit a physical therapist, either. Get regular check- ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. Take charge of your back pain by calling us 303-799-6336 or by visiting our website at ptprovidence.com. We can help get your life back. Sources: www.apta.org • www.acatoday.org/Patients/Health-Wellness-Information/Back- Pain-Facts-and-Statistics • www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/ Fact-Sheets/Low-Back-Pain-Fact-Sheet FromOur Kitchen to Yours BRAN FL AX MUFFINS A great breakfast item for your guests or a healthy snack when you’re on the go! Ingredients • 1-1/2 cups whole wheat flour* • 3/4 cup flaxseed meal (Bob’s Red Mill Flaxseed Meal is great!) • 3/4 cup oat bran cereal (or rolled oats) • 1 cup brown sugar • 2 tsp baking soda • 1 tsp baking powder • 1/2 tsp salt • 2 tsp ground cinnamon • 1-1/2 cups carrots finely shredded • 2 apples peeled & shredded • 1/2 cup raisins (optional) • 1 cup chopped nuts • 3/4 cup milk (almond milk or coconut milk can be substituted) • 2 eggs beaten • 1 tsp vanilla extract *Canalsousewhite flourorgluten-free flour likePamela’sBakingandPancakeMix Instructions 1. Mix together flour, Bob’s Red Mill Flaxseed Meal, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon in a large bowl. 2. Stir in carrots, apples, raisins (if desired) and nuts. Combine milk, beaten eggs and vanilla. Pour liquid ingredients into dry ingredients. Stir until ingredients are moistened. DO NOT OVER MIX. 3. Fill muffin cups 3/4 full. Bake at 350 degrees F for 15-20 minutes. Yield: 15 medium muffins
Laura’s Corner With the holidays thick upon us, there is so much to think about…to do…to give. For the mostpart, I love theholidaysandall that they represent. But in the clinic with my patients, I see the toll the holidays can take – on the heart, the soul and the body. Whatever this holiday season brings for you, please remembertotakecareofYOU!Self-care isnot self-indulgent. It issmart.And it is themost,sureway thatyouwill maintain your sanity and your health this holiday season and into thenewyear. In thebookSelfCare for theRealWorld,authorNadia Narain and Katia Narain Phillips give us ideas that help transform our thoughts and our behaviors to be more loving and caring of ourselves – and it’s not rocket science. Simple things like getting to bed by 10:30 PM, feeding ourselves, and taking some time each day to rest, (not work, clean, organize, drive, or care for others), helps us to pay attention to the personal needs of our wonderful bodies. We are not machines – and yet in a biological sense, we are. You would not expect your car to run without tires, gas, and oil. How much more precious are you than your car? So, this holiday season, I leave you with a thought to ponder from their text: “…self-care is learning to look after your own self as you would a child or a very dear friend – with love, kindness and patience.” So, what can you do each day to practice a little more self-care? You deserve it. Keep it simple. Start today. I can’t wait to hear about how it transforms your life! Hugs and warm thoughts,
Our Specialties
Chronic Pelvic Pain
Ifyouorsomeoneyouknow-manorwoman- is havingunexplainablepain inthe lowerabdomen, deep inthehiporgroin,rectum,or inthegenitals (vagina, labia, penis, testicles), they may be suffering from chronic pelvic pain. While there aremanypossiblecausesofchronicpelvicpain, manymedicalprofessionalswillscreenandrule out major causes (STD, cancer, local infection), and not refer to anyone else whenmedical tests come back negative.
Keep up with your physical therapy exercises to relieve pain and prevent further injuries. If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call Providence Physical Therapy for injury consultation. We will guide you so you can get back to the activities you love. Has Your Pain Come Back? 1 2 3 • Women’s Health • Men’s Health • Pre/Post Natal • Manual Therapy • Dry Needling
The problem is not “in your head”, it is real and is could be coming from a dysfunction of the pudendal nerve (a nerve in the pelvis) or the pelvic floor muscles (3 muscular layers that formahammocksupportingyourgenitalsat thebottomofyourpelvis).Theclinicians at Providence Physical Therapy are uniquely qualified and trained to treat chronic pelvic pain and can provide you with the treatment you need to get out of pain and back into your work, exercise and family routines.
What PatientsAre Saying?
Patient with chronic back, pelvic and tailbone pain...
“When I came to Providence, I had severe pain in my back, pelvis, sit bones, and tailbone from a fall I took skiing. The pain made difficult to sit
and work, and I had stopped doing all workouts. It was scary! Regular PT failed to help and I was worried I may never feel better. But that all changed. When I finally got to the experts at Providence PT who really understand the spine and pelvis and how to treat the whole area, I got better. They have excellent hands-on skills, but your PT also gives you the time and attention – one on one for the whole session – to treat you. I wouldn’t go anywhere else.”
Clinic News
Exercise Essentials USE THIS EXERCISE RELIEVE PAIN
We will kickoff our new individual & group Pilates and MELT classes as well as a series of workshops in 2020. Details online and in future news letters. ptprovidence.com
Bridge Lie on your back with your arms resting at your sides, palms down. Bend your hips and knees, placing your feet on flat surface Pull your belly button in. Lift your hips off the floor to make a bridge Do not arch your back. Keep belly button pulled and squeeze glutes during movement Lower slowly. Hold for 30 seconds. Repeat 8 times.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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