Back pain can develop for all sorts of reasons. From a car accident to bad posture, to an uncomfortable seat for a prolonged period of time, back pain can come out of nowhere and cause no small amount of discomfort once it arrives.
Health &Wellness The Newsletter About Your Health And Caring For Your Body
TIPS FOR BETTER HEART HEALTH
1. Aimfor luckynumberseven. Youngandmiddle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. Keep the pressure off. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. Move more. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. Slash saturated fats. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. Find out if you have diabetes. Millions of people don’t know that they have this condition. That’s risky because over time, high blood sugar damages arteries and makes heart disease more likely.
6. Think beyond the scale. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. Ditch the cigarettes, real and electronic. Smoking andsecondhandsmokearebadforyourheart. Ifyou smoke,quit,anddon’tspendtimearoundotherswho smoke as well. E-cigarettes are popular, but they’re not completely problem-free.They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. Clean up. Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
OVERCOMING ARTHRITIS PAIN Move Freely Again Without Any Pain!
Health & Wellness The Newsletter About Your Health And Caring For Your Body
UNDERSTANDING HERNIATED DISCS
ALSO INSIDE: • Treatment for Herniated Discs • Healthy Recipe • Exercise Essentials • Patient Success Spotlight
Back pain can develop for all sorts of reasons. From a car accident to bad posture, toanuncomfortableseat foraprolongedperiodof time,backpaincan comeoutofnowhereandcausenosmallamountofdiscomfortonce itarrives. Therearesomeback injuries,however, thatareevenmorepainful thanyour run- of-the-millbackpain.Aherniateddisc isoneof themostpainfulback injuries that youcanexperience,and it is farmorecommon thanyoumaybe initiallyaware. What is a Herniated Disc? Your spine is made up of a series of interlocking bones with small cushions in-between each joint socket.The structure of your spine is what allows you to move freely fromside toside.Every timeyoucrunchyourabdomenbybending forward, or lean to one side or another for a deep stretch, those little vertebral bodies move with you, keeping you comfortable and your back strong. Without cushioning inbetweeneachof thosesockets, theboneswould rubagainstone another with every movement, and this would be incredibly painful. When a disc becomes herniated, the cushioning in between the vertebrae will rupture,essentiallydeflatingthecushioning inbetweenthevertebraeandcausing thebones tobegin to rubagainstoneanother.This ispainfulenoughas it is,but can become even more painful if the herniated disc actually begins to press on
theadjacentspinalnerves,causing thepain tospreadeven furtherup thespine. Themostcommonplacement foraherniateddisc isat the lumbarvertebrae in the lower back. While it is not the only reason that pain can become severe in the lower back, it is definitely one of the most severe forms of back pain. If you suspect thatyoumayhaveexperiencedaherniateddisc it is important thatyou seek medical attention, such as from your physical therapist. A herniated disc will not heal on its own, and working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. How Does This Happen? Thevertebrae in thespinearestackedclosely together,withonlyasmallamount of space for the discs in between each bone. A disc can become herniated as a result of injury, car accident, or even simply from overuse. One of the most common causes of a herniated disc is heavy lifting. Weightlifters have to be especially wary not to suddenly lift something too heavy, otherwise risk experiencingaslippeddisc.Butexperiencedgymgoersarenot theonlyonesat risk. Every time you attempt to move a piece of furniture, a heavy box, or even a big bag of books you need to be wary to lift correctly, otherwise face the risk of potentially herniating a disc in your back.
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TREATMENT FOR HERNIATED DISCS
Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will helpalleviate thepainassociatedwithmanydifferentback issues, itwon’tmake the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feelmoresevereafter initialmovement,suchasstandingupor layingdown. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associatedwithaherniateddisc.Acombinationofpassiveandactive techniques is typically employed, including deep tissue massage, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building. If you suspect that you may have a herniated disc, contact a physical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options. If you think you may be suffering from herniated discs, call 972.837.4450 to talk with your physical therapist and schedule your appointment today!
Healthy Recipe: Zucchini Linguine
Discover How To Live Pain Free!
INGREDIENTS • 1 lb tomatoes, finely chopped • 1 tablespoon chopped basil • 1 tablespoon chopped parsley • 2 garlic cloves, minced • 2 teaspoons kosher salt • 1 small red chile, seeded & minced • 1/3 cup extra-virgin olive oil • 12 ounces linguine • 3 baby zucchini, thinly sliced • 1/4 cup freshly grated Parmesan cheese, plus more for serving
CALL AND TALK TO YOUR THERAPIST
DISCOVER WHY YOUR PAIN HAS COME
GET YOUR CUSTOM RECOVERY PROGRAM
INSTRUCTIONS In a large bowl, toss the tomatoes with the basil, parsley, garlic, salt, chile and olive oil. In a large pot of boiling salted water, cook the linguine; drain well. Add the linguine to the bowl along with the sliced zucchini and toss. Add the 1/4 cup of grated cheese, toss again and serve in bowls, passing more cheese at the table.
At Physical Therapy of Melissa, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
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Call Today! (972) 837-4450
PRACTICE NEWS
Do You Have Shoulder Pain with Any of the Following Day to Day Activities? • Reaching overhead • Reaching into the back seat • Reaching behind your back, or while you sleep If you have one or more of the above and are having shoulder pain with day to day activities (or have a stubborn spouse who is in denial), then the Shoulder Pain Workshop may be perfect for you… The NEW Shoulder Pain Workshop , exclusively at Physical Therapy of Melissa, includes a thorough explanation with a live examination of a member of the audience toaddress themostcommonproblemareasandcausesofshoulderpain: • Rotator Cuff (4 Muscles in your shoulder) • Shoulder Blade • Neck and Upper back By request,PhysicalTherapyofMelissa ishosting theNEWShoulderPainWorkshop at the clinic, 3201 McKinney St (Hwy 5) Melissa TX 75454 on Tuesday, March 19th at 7:30 pm .Useourwebsite to register, www.ptofmelissa.com .Weonlyhave 20 seats available for the event… and this will be going out through postcards, mailing lists, and social media.This event is $10, but you must reserve your seat, so if you would like to attend, be sure to register now. Your $10 will be refunded to you when you attend the event. The NEW Shoulder Pain Workshop March 19 at 7:30 pm
PATIENT SUCCESS SPOTLIGHT
“Great time getting better. Some of the best people I have ever met work here, easy to work with and nice to
be around. Thanks guys.” – David C.
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Exercise Essentials
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Do You Suffer From Back Pain?
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SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6-10 times.
If you have aches or pains, please give us a call and schedule a free screening so we can get you going!
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