NEWSLETTER Health &Wellness IS BACK PAIN SLOWING YOU DOWN? FIND RELIEF WITH HOMESTEAD PHYSICAL THERAPY
ALSO INSIDE IS BACK PAIN SLOWING YOU DOWN? • FEEL BETTER BY EATING BETTER EXERCISE OF THE MONTH • PATIENT SPOTLIGHT
NEWSLETTER Health &Wellness
IS BACK PAIN SLOWING YOU DOWN?
FIND RELIEF WITH HOMESTEAD PHYSICAL THERAPY
• Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form
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:
• Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination 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 problem. Medication might mask the pain, but it won’t cure the problem’s root cause.
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Are you letting pain hold you back? Call to schedule your appointment today! 307-745-5434
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LIVE YOUR LIFE FREE OF BACK PAIN (CONTINUED FROM OUTSIDE)
Staff Spotlight
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 can help.
Hailing from The Hoosier State, Ms. Jessica received her Bachelor's Degree from Purdue University, and completed her Doctorate of Physical Therapy at the University of St. Augustine in Austin, TX. She joined our family in March, 2020 and soon afterwards, became a newlywed! She has a very caring nature and enjoys the great outdoors and clean air that living in Wyoming offers! Jessica Jurasevich, DPT
HEALTHY RECIPE
Leftover Turkey Salad
INGREDIENTS • 1 cup leftover bread stuffing • 4 tbsp extra-virgin olive oil • ¼ cup leftover cranberry sauce • 1 tbsp cider vinegar • 1 tsp grated orange zest • ¼ tsp salt
• ¼ tsp ground pepper • 8 cups mixed salad greens • 2¼ cups chopped leftover turkey • 1 cup leftover roasted vegetables • 3 tbsp dried cranberries
DIRECTIONS Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add stuffing and cook, stirring, until crisp, 8 to 11 minutes. Set aside. Whisk cranberry sauce, remaining 3 tablespoons oil, vinegar, orange zest, salt and pepper together in a large bowl. Add greens, turkey and roasted vegetables; toss to coat. Sprinkle with the stuffing croutons and dried cranberries.
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DISCOVER PROPER ERGONOMICS FOR YOUR HOME OFFICE ED NEW POLICIES AND PROCEDURES TO KEEP YOU SAFE
EXERCISE OF THE MONTH DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alter- nate sides, keeping your core engaged. Repeat 6-10 times on both sides.
With all of usworking from home, it can be difficult to find a comfortable workspace. It is important to make sure that the ergonomics in your office are functioning properly, in order to avoid developing unwanted aches and pains. Whenworking fromhome, ask yourself, “how do I
maintain my posture throughout the day?” Do you catch yourself slouching frequently? Do those last couple hours of the workday leave you achy? If you are experiencing aches and pains, especially in your neck or back, poor posture is probably to blame. Fortunately, posture can be improved with some ergonomic changes. Making the Most of Work-From-Home Days If you work from your home office all day, it is important to have a proper ergonomic setup. Make sure that you are at a proper height with your desk chair and computer, so you don’t have to slouch or lean forward. Additionally, make sure your chair has the proper lumbar support needed to help you sit straight while you’re working. These simple steps can help tremendously with your overall posture. If you are at a desk for extended periods of the day, it is important to make sure your back posture is okay. Sit upright, place your feet flat on the floor, and try not to cross your legs. Make sure there is a small gap between the back of your knees and the chair. Having a chair with strong back support and padding is also recommended for making your upright position more comfortable. In addition to making the most of your home office, it is also important to make sure you are taking care of your body. It is important tomake sure that you get up every30 minutes or so and take a small walk, at least for a minute or two. This will help in loosening up your muscles and joints, as well as initiating a stronger blood flow. When you exercise, you are stretching and strengthening certain muscles of your body, including problem areas such as your neck and back. Taking even a small amount of time towalk or jog around the neighborhood every day after working from home can highly improve your posture and gait – in addition to helping you get you out of the house for some time!
Exercises copyright of
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder.
Always consult your physical therapist before star ting exercises you are unsure of doing.
Patient Spotlight
“Pre and postoperative, my ankle was weak. Homestead PT helped me recover from my surgery and become stronger than before. I am confident in my ankle’s abilities and feel ready to return to activities I enjoyed.” - KG. “ I am confident in my ankle’s abilities and feel ready to return to activities! ”
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