PHYSICAL MEDICINE AND PRISM AQUATIC CENTER
FEBRUARY 2020
I mpact P hysical M edicine . com | 651-646-7246
DEAR LOWER BACK PAIN, GOOD RIDDANCE!
During this time of setting New Year’s resolutions and establishing healthy habits, managing your back pain should go to the top of your list. According to the National Institute of Health, about 80% of adults experience lower back pain at some point in their lifetime. Backpain can limit your ability to get a good night’s sleep and impair your normal everyday tasks like dressing yourself, walking, or getting in and out of bed. Work days can seem endless, and exercise can feel like torture. I should know — I’ve been there. athletics (gymnastics and track) made me no stranger to the “no pain, no gain” mentality in sports, and I was used to pushing the limits with my workouts. Suddenly however, in the middle of my junior year track season, my back pain became severe, and I began to get pain and tingling in my left leg. This started a five-year journey with something I never asked for and couldn’t shake. Over the next four years, I graduated college and enrolled in physical therapy school, all while working three jobs and trying to find any solution to rid myself of my back and leg pain. I saw countless spine specialist MDs, chiropractors, massage therapists, and physical therapists. I had multiple X-rays, MRIs, epidurals, and spinal joint injections. I was told that nothing could be done for me and that I’d destroyed my back with my sports, and I was presented with invasive surgical options with a very high chance of failure. I started to lose hope and even started to question my own studies in a profession that couldn’t My journey with back pain started when I was in college. A lifetime of
solve my own problems. What kind of a therapist would I be?
In my second year of PT school, one of my professors recommended I see another physical therapist — what did I have to lose? After a few visits with this new therapist, I knew it was going to be different for me. For the first time in four years, I was able to do a set of corrective exercises, stand up, and have complete relief of my back and leg pain! I couldn’t believe it! Over the next several months, I continued regular sessions and slowly, my back and leg pain melted away. I learned that the same genetics of hypermobility (extra flexible joints) that caused me to excel at gymnastics, high jump, and pole vault were also to blame for my instability and inability to get control over my symptoms. I learned my daily posture was much to blame for my continued symptoms. Not only was I able to fully relieve my symptoms for myself, but I also decided I needed to learn this specialized type of therapy to help others. Fast forward to the present, and I am now able to provide the same experience to countless others who have struggled with a lifetime of pain. It is more rewarding than I could have ever imagined. person may not work for everyone. That is why IMPACT is such a fantastic place to work. We have a large group of therapists who specialize in many different therapy approaches. If someone is not making progress, we coordinate with other therapists and try different approaches. We won’t just say, “therapy doesn’t Although I am slightly biased, I also recognize that what works for one
–Christie Amundson, PT, DPT, PRC, ACSM-CEP to set up your personalized evaluation and treatment plan and get ready to tell your symptoms “Good riddance!” Christie will be providing a FREE seminar on Solutions for Lower Back Pain at IMPACT on Wednesday, March 25 from 6–7 p.m. Call us at 651-646-7246 to sign up! work for you.” We also have specialists in postural restoration, manual-based treatment, MedX, osteopathic techniques, TRX, aquatic therapy, Pilates, and tai chi. IMPACT is well-known in the Twin Cities for treating individuals who have “tried all else and failed,” and we have great success stories. Giving hope to individuals who may have lost it along the way is our greatest strength. If any part of my story resonates with you, I challenge you to make a new resolution for your health in 2020. Contact IMPACT
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WHAT IT IS, WHERE IT CAME FROM, AND WHAT IT COULD MEAN FOR OUR SCREEN TIME SHOULD YOU BE WORRIED ABOUT DIGITAL DEMENTIA?
Studies show that 1 in 10 Americans lives with chronic pain for more than one year. When you’re in pain, you seek a way to cope. Some might attend regular physical therapy appointments to find the source of the pain and resolve it. Others might ignore the pain and adapt their lifestyle to avoid making it worse. Either way, the body continues to sustain real damage with these adaptations, which compounds pain and can make things worse. Fortunately, this doesn’t mean healing is a lost cause. Somatic exercises can offer a solution to long-term pain sufferers. Dr. Thomas Hanna taught the first class on somatics in 1990. He had discovered a disconnect between the industrialized world and healthy, pain-free living. Many people in Everyone forgets things. It’s not unusual to have trouble remembering the name of someone you’ve just met or recalling the face of a classmate you haven’t seen in 20 years. But it’s less normal — and a lot more inconvenient — to become chronically absent-minded. If you find yourself struggling to remember the minutiae of daily life, which page of a book you left off on, or when it’s time to pick your kids up from soccer practice, digital dementia could be to blame. The term “digital dementia” was coined in 2012 by German neuroscientist Manfred Spitzer, who studies how our addiction to technology is impacting our brains. According to Alzheimers. net, Spitzer found that “overuse of digital technology is resulting in the breakdown of cognitive abilities in a way that is more commonly seen in people who have suffered a head injury or psychiatric illness.” Because of the shared symptoms, Spitzer called the affliction digital dementia.
industrialized countries have accepted pain as a natural part of aging and don’t understand that the body can heal from everyday pain and ailments. Somatics involve short, hands-on movements to correct the body’s posture and mobility, which can then stimulate proper healing through further movement and therapy. The technique retrains the brain on proper movement, function, and positioning to align your body and your mind so you can heal instead of just living with pain. Somatic exercises come in two forms. The first method is done with the help of a physical therapist — or in some instances, a massage therapist — who pinpoints the areas of tension and guides you through hands-on exercises In the years since, speculation has abounded about the causes of digital dementia and how people can fight it. A 2017 Forbes article theorized that the problem isn’t just time spent with screens but how much we rely on our smartphones to feed us once- memorized information. “In theory, having a device to store phone numbers, dates, maps and directions, and other information like that frees you up to focus on bigger and theoretically more important things,” Tony Bradley wrote in Forbes. “If you just use your device as a memory crutch, though, and you don’t take advantage of the opportunity to put your brain to work on other things, you aren’t exercising your brain, and it will atrophy.” Psychology Today blamed digital dementia in part on the mental strategies encouraged by video games. According to one study, gaming encourages the “response” strategy of following the same rote
movements, while nongamers tend to use the “spatial” strategy of relying on landmarks when they navigate, which is better for mental sharpness. Whatever the root cause, we can take steps to fight digital dementia. As Dr. Carolyn Brockington told Alzheimers.net, the best strategies involve stepping away from screens and relying on brainpower. The next time you’re considering picking up your smartphone, try reading a book, playing a musical instrument, hitting the gym, or learning a new language instead.
CONNECTING MIND AND BODY HOW SOMATICS CAN OFFER HEALING FOR LONGTIME PAIN SUFFERERS
that relieve the pain and align the body. The second method involves exercises patients can do at home according to their therapist’s guidance. You don’t have to live with pain. Healing is possible, and somatics may help you get on the road to recovery. To learn more about this therapeutic technique, visit Somatics.org or talk to your therapist.
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CAN YOU FEEL THE LOVE? THE SECRET TO LIVING A LONGER, HEALTHIER LIFE
The human brain is an incredibly powerful organ. It solves complex problems, recalls forgotten memories, and triggers a dizzying array of emotions. But its most incredible power is the effect it can have on the rest of the body. When it comes to love, well, our brains certainly love it, and our bodies reflect that.
who is surrounded by supportive and caring friends, family, and loved ones.”
So, it seems the results are in: Loving someone is a healthy lifestyle choice. Even having a strong network of friends and family boosts your odds of living a long life by 50%. So, get out there and make the healthy choice for yourself and those around you by leading a life full of love.
LESS STRESS Human beings thrive on a sense of connection and belonging, and studies have shown that love actually has positive effects on a person’s physical health as well as mental. The security and commitment felt in a loving relationship are shown to reduce stress by stunting the production of cortisol, the body’s stress-inducing hormone. Less stress means lower blood pressure, a healthier heart, and a lower risk of stroke, especially in men. HEALTHIER IMMUNE SYSTEMS Researchers at Carnegie Mellon University found that calm, happy people can fight common colds and the flu more easily than those who are anxious or depressed. The physical benefits of love even go as far as healing wounds quicker. Small
injuries inflicted on a wide test group at Ohio State University Medical Center healed nearly twice as fast on people who experienced consistent warmth and care than those who experienced hostility. In fact, the latter group needed almost a full additional day to achieve the same amount of healing as the first group. LONGER, HAPPIER LIVES Being surrounded by love may even save your life. A statistic from the National Health Interview Survey states that single people face a 58% higher risk of mortality. Further bolstering that claim is the Harvard Health Blog, which claims happily married participants experience better health as they age when compared to peers in unhappy partnerships. In fact, the blog asserts, “People in stressful, unhappy marriages may be worse off than a single person
HOMEMADE PALEO BREAD
TAKE A BREAK!
Inspired by Delish
INGREDIENTS
• 1 2/3 cups almond flour • 2 tbsp flaxseed meal • 2 tbsp coconut flour
• 5 eggs • 1/4 cup extra-virgin olive oil • 1 tbsp agave syrup • 1 tbsp apple cider vinegar
• 2 tsp baking soda • 1/2 tsp kosher salt
DIRECTIONS
1. Heat oven to 350 F, and line an 8x5- inch loaf pan with parchment paper. 2. In a large bowl, combine almond flour, flaxseed meal, coconut flour, baking soda, and salt. 3. Add eggs, olive oil, agave syrup, and vinegar and whisk until smooth.
4. Pour mixture into prepared 8x5-inch pan and smooth top with a spatula. 5. Bake for 35 minutes or until top is golden. Remove from pan and slice when cooled.
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651-646-7246 | www.ImpactPhysicalMedicine.com 1600 University Ave. W, #10 St. Paul, MN 55104
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1. COVER TITLE 1. HOW I BEAT MY BACK PAIN FOR GOOD INSIDE THIS ISSUE 2. SHOULD YOU BE WORRIED ABOUT DIGITAL DEMENTIA? DON’T LIVE IN PAIN ANY LONGER WITH SOMATICS 3. THE EFFECTS OF LOVE ON YOUR PHYSICAL HEALTH HOMEMADE PALEO BREAD 4. YOU CAN HAVE FUN WHILE WORKING OUT
THIS WORKOUT ROCKS! 3 REASONS TO START ROCK CLIMBING
“On belay?”
back muscles, biceps, abs, and legs. Research published in The Scientific World Journal found that climbers can burn up to 10 calories a minute — without even getting drenched in sweat during their workout. IT IMPROVES YOUR SHOULDERS AND YOUR MIND! Physical strength alone won’t get you to the top of a wall. Rock climbing is a physical and mental challenge. Some problems call for fancy footwork, creative problem-solving, or going for a rock that seems out of reach. Teaching your mind and your body to work together while rock climbing can also build endurance and reduce stress. IT STRENGTHENS YOUR RELATIONSHIPS. Rock climbing, especially top rope climbing, is one of the best workouts to do with a partner. Top roping is a type of climbing where you strap into a harness,
tie yourself to a rope, and climb up a wall while your partner holds the rope, ready to catch you. In other words,
“Belay on!”
No, these aren’t strange magic spells. They’re basic safety commands rock climbers use before they start their ascent. Rock climbing as a hobby and a workout has been growing in popularity over the last few years, thanks in part to popular documentaries like “Free Solo” and “Meru.” But if you’re still not ready to chalk up and start climbing, here are a few more reasons to add “belay on” to your vocabulary. IT’S A FUN FULL-BODY WORKOUT. Getting a full-body workout usually means hating every second of it. This isn’t the case with rock climbing, though. Most people take up rock climbing because it’s fun. Reaching the top of a wall is like solving a puzzle with your whole body. That said, fun doesn’t mean easy. An intense climb works out your
your partner “belays” you. It’s the ultimate trust fall. Facing
the challenges of rock climbing with your partner also teaches you how to overcome adversity together and improves communication as you both work to conquer the wall. The best part about rock climbing is that it’s easy to try out. Most climbing gyms rent out the supplies you need for a small fee. And with hundreds of climbing gyms open across the United States, there’s no wall blocking the way of you and your favorite new workout.
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