The Chronicle Getting You Back on Track
“It’s Time you Woke Up Pain Free &Rejuvenated!” IS BEDREST GOOD FORBACKPAIN?
In the old days, when your back was hurting, your doctor told you to rest until it felt better. However, a lot has been learned about proper treatment for back pain since those days, and gone are the days of prolonged bed rest. New studies show that proper movements, posture, and a gradual return to activities, have been found to be much more successful to control back pain. This allows you faster pain relief and a return to normal pain-free activities.
Inside This Newsletter • Staff Spotlight • Patient Success Spotlights • Are Your Feet Causing Your Back Pain? • Come to a Free Workshop
The Chronicle Getting You Back on Track
“Stop Dreaming of a Solution to Your Pain!” IS BEDREST GOOD FORBACKPAIN?
In our SPINE program, we look at your individual health history, as well as your current mobility level and interests. Based on this, our physical therapists put together an individualized exercise program specifically for you. They will help guide you back into your previous activity level without pain. In addition to exercise, physical therapy utilizes a variety of gentle modalities such as ultrasound, electric stimulation, massage, and heat or cold therapy to help relieve muscular spasms. Our program will first relieve your pain and then provide exercises to restore your strength and instruct you in how to prevent your symptoms from recurring.
Bed rest and inactivity have been shown to weaken muscles and bones. In contrast, exercise generally increases the strength and flexibility of the muscles, aiding in healing through increased blood flow to the affected area. It has also been found that exercise and aerobic activity, like walking, assists in bringing nutrients to structures in the spine. Some of these structures, like the discs between your vertebrae, have a poor blood supply and rely on your body’s movements and aerobic activity to circulate nutrients. When a person is inactive, less of these nutrients are able to get to the structures in the spine to keep them healthy.
ARE YOUR FEET CAUSING YOUR BACK PAIN?
When your foot hits the ground, your whole body feels the effect. Imagine in your car if your shock absorbers were worn out. You would feel every bump and jolt from the road. Your feet and legs are much the same way. The greater the impact of your step, the more impact it has on your body. Sometimes our legs are not quite the same length due to joint replacements or arthriticconditions in theankle, knee, or hip. Even small differences may cause back or leg pain. A small heel lift can often change symptoms dramatically. Many times tightness in the ankle can also contribute to back pain. When the ankle joint is tight, this essentially makes that leg “longer” which can cause the spine to curve slightly and result in back and leg pain. Your feet and legs need to be able to support the rest of your body during walking tasks. We will evaluate your leg and foot strength and mobility and focus on improving the muscles that are weak and stretching those that are tight. This in turn will allow you to walk with better form and help to eliminate back pain. If we find that you need some type of modification to your shoes or inserts we will make those recommendations as well. We want to look at everything that can be contributing to your back pain, not just your back. This can be done under the guidance and expertise of our physical therapists at Synergy Healthcare.
Yoga Technique Seated Forward Fold Pose (Paschimottanasana)
1. Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or finger tips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend. 2. Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn’t possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.
3. When you are ready to go further, don’t forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last. 4. With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor. 5. Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis. Contraindications & Cautions
Modifications & Props Most students should sit up on a folded blanket in this pose, and mostbeginnersneed toholdastraparound the feet.Extremelystiff students can place a rolled up blanket under their knees.
1. Asthma 2. Diarrhea 3. Back Injury: Only perform this pose under the supervision of an experienced teacher.
CDA (208) 666-0611
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Patient Success Spotlight
“I was treated at Synergy once a week for about three months by Heather. I came in with lower back pain and received physical therapy. Heather is friendly and really attentive to my needs. I really liked the myofascial release she used on my lower back to relieve pain. I also appreciated the strain/counter strain technique Heather used to help strengthen and improve flexibility in my back. The care here is personalized, and I feel much better now. I will give Synergy a call if I ever need treatment again. ” - Beth M. “I feel much better now!”
Heather Shipley, DPT and previous patient Beth
Always learning…Always growing…
ATTENTION, PAIN SUFFERERS! Do you want a natural solution to your pain?
Laura Nice, DPT
CLASSES AT SYNERGY HEALTHCARE
LauraearnedherDoctorateofPhysicalTherapy from the University of Utah in 2013. Prior to graduating she worked as a teacher’s assistant in the neuroanatomy lab and volunteered at a physical therapy clinic in Haiti. Most recently she provided on-site care to the professional dancers of Ballet West and college athletes at Westminster College.
QIGONG Mondays 1-2 PM RESTORATIVE/GENTLE YOGA Wednesdays 3-4 PM • Natural relief for aches and pains • Less difficulty in reaching or bending • More social activity • More energy • More strength
FELDENKRAIS Tuesdays 12:15-1:15 PM GENTLE FLOW YOGA Fridays 2:30-3:30 PM
CLASS PRICE: $12 DROP-IN OR 4 CLASSES FOR $40
Her background includes working in a women’s health clinic and in a general outpatient clinic treating a varied population. She has taken manual therapy courses through the North American Institute of Manual Therapy and is constantly expanding her skill set to provide the best care. Inaddition,she isaPMAcertifiedPilates instructorand registeredyoga instructor.With this background, she employs a holistic approach emphasizing movement analysis and manual therapy to restore function and decrease pain. In her spare time, Laura enjoys spending time with her husband and 2-year-old and playing outside.
synergyspokane.com 12012EMissionAve SpokaneValley,WA99206
Synergy Healthcare can further assess your needs. Contact us today!
All About Kids The Newsletter About Taking Care of the Ones That Matter Most
Have You Noticed a Decline in Your Child’s Grades? GET YOUR CHILD READY FOR TESTING
There is increasing evidence that there’s a positive link between physical activity and academic performance. According to Active Living Research, even children who played physically active video games experienced improvements in math. There are several physical activities that can prepare a child for testing. 1. Use the Entire Body Simple activities like Head and Shoulders, Knees and Toes is a way for younger children to get moving while engaging the entire body. Playing Simon Says before an academic activity is also a fun game to make sure kids move in a variety of ways. If there’s room, activity is a great option. Headstands and cartwheels are fantastic ways to stretch muscles and use the entire body. 2. Include Adaptations Action for Healthy Kids states that activities should be made as inclusive as possible for children with special needs. For kids who are mobility challenged, activities can be adapted so they can do them in a sitting position. If it’s applicable, pair children with a partner who can guide them through an activity. 3. Make it Educational There are several types of interactive video games that can be used so kids can learn while they’re moving. Dance video games provide a fun way to learn songs while incorporating physical movements. When learning math, draw numbers on the ground with chalk or tape and have kids jump on the right answer. 4. Make it Competitive Kids love games like kickball, softball, and tag. If there’s a large enough area to play competitive games, this is an easy way to get kids moving. Scavenger hunts, inside or out, can keep kids of all ages both physically and mentally active. Simple obstacle courses can be set up in a room or outside.Childrencanbeon teamsor raceagainst theirown individual times.
5. Keep it Short No matter what type of activities a child engages in, it’s a good idea for exercise not to last longer than 20 or 30 minutes. This is enough time for children to get their heart rates up and increase circulation without making them too tired to concentrate on academics later. There’s little doubt that exercise is good for the brain on both a physical and mental level. Getting kids involved in a variety of physical activities will not only improve their health but boost their academic performance.
synergyidaho.com 6270N. GovernmentWay DaltonGardens, ID83815 (208) 666-0611
SPECIALIZING IN : Sensory Integration/Processing • Listening Therapies • Gross Motor & Coordination Skills Development • Play Skills • Fine Motor/ Visual Motor Skill Development • Oral Motor/Oral Sensory Development • Speech/Articulation Development • Expressive-Receptive Language Therapy • Literacy & Cognitive Development • Social Language Skills
All About Kids The Newsletter About Taking Care of the Ones That Matter Most
Exercise Can Improve a Child’s Academic Performance Why exercise impacts academics
There are many reasons for the connection between physical activity and academic performance, beginning with its impact on the development of the brain. Researcher Charles Basch from Columbia University outlined how exercise affects executive functioning of the brain: • “[Increased] brain-derived neurotrophins that support neuronal differentiation and survival in the developing brain.” Neurotrophins help the survival of neurons in areas responsible for learning, memory, and higher thinking; Three-pronged approach Arguably, there are more ways to improve a child’s physical activity level than the three suggestions listed here. However, the most common approaches tackle threemainareas:school life,home life,andprofessional intervention. The CDC recommends that children and adolescents participate in at least 60 minutes of physical activity daily. For the most benefits, the majority of exercise should be aerobic, with some time spent doing muscle-strengthening exercises and some time spent doing bone- strengthening activities. Here are some ways to fit that in: School life With an increased focus on standardized testing and Common Core standards, there has been an unfortunate decline in physical fitness offerings in school. This is detrimental to children’s physical and mental health, as well as their academic achievement. One way to improve this is to increase the time spent in P.E. classes. Before and after-school activities should also be offered, and teachers of academic courses can incorporate physical coordination into lesson plans. Home life Families can model healthy behaviors by participating in sports together, going on walks, partaking in physical activities, and generally spending time away from the couch. Children’s first teacher is at home, and this is often where healthy choices are either encouraged or discouraged. Professional intervention Many families struggle to know the best exercise regimen for their child (or themselves). As such, they turn to professionals, such as pediatric physical therapists, to develop a plan. Physical therapists can help people become active while reducing unnecessary pain. They can guide students • Increased flow of oxygen to the brain; • Increased brain neurotransmitters.
through physical movements and teach safety measures important to success. Often, they will measure a child’s current fitness level to develop a plan appropriate to the child’s needs. If you’re seeking professional insight and want help encouraging your child to become more physically active, consult with a pediatric physical therapist for guidance.
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