Bridle Trails: Back Pain & Difficulty Walking

Health &Wellness The Newsletter About Your Health And Caring For Your Body

“Confessions of A Pain-Free Patient!” Does going for a walk sound like a big pain in the back? For those who struggle with chronic back pain, even the basic task of going for a walk can be overwhelming and painful. Back pain can strike at any time. Whether in the upper back, surrounding the neck and shoulders, or in the lower back at the lumbar or sciatica, back pain is something that no one likes to deal with for too long. (continued inside) WALKING AWAY FROM BACK PAIN

Health & Wellness The Newsletter About Your Health And Caring For Your Body

“The Best Gift To Unwrap Is Real Relief!” WALKING AWAY FROM BACK PAIN

INSIDE:

• Fixing Your Stride • Free Back Pain Screening • Relieve Leg Pain In Minutes • Patient Success Spotlight

become complicated. Getting out of bed in the morning, getting to and from work, moving your way around the office, and even spending time with family on the weekends all rely heavily on your ability to walk. When your back pain begins to interfere with your ability to move around freely, then you know it is time to start doing something about it. Conveniently, walking is more than a goal when it comes to back pain, it could be part of the solution. Working with a physical therapist to develop improved strategies and techniques with your walking could help you to get back on your feet even sooner than you thought possible. What’s more, for those who are able to walk, getting on your feet more often with targeted exercises could help you find relief from back pain even sooner than expected. Look inside to learn more about our programs and say goodbye to pain from a back pain!

Relying on pain medications to help you overcome back pain will leave you disappointed. While pain medications are frequently helpful at alleviating the discomfort of your back pain for a short period of time, they are not capable of resolving the issue that is causing your pain to develop in the first place.The only thing that can actually fix your back pain is addressing the issue that is causing your pain head on. Physical therapy is a great resource for addressing your back pain and can be a helpful tool in getting you back on your feet. So, whether it is following a sudden injury or a chronic issue that has developed over time, physical therapy could be the answer to helping you enjoy life free of back pain. And the secret to success is learning to approach recovery one step at a time. Walking your Way Pain Free. Walking is a great form of exercise, but more than that, it is a necessity of life. When you can’t walk, even basic tasks

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FIXING YOUR STRIDE

When you are experiencing regular back pain—especially if you are experiencing back pain while walking—you should consider ways that you can reduce back pain by taking small steps to support your back. There are several things that you can do at home to improve your stride, which can make a significant difference when it comes to managing back pain day-to-day. Here are several ways that you can start taking care of your back with each step you take: 1. Make sure that you are wearing the right types of shoes. While the golden rule for walking is to wear sneakers, not all sneakers are created equally. You need to wear a sneaker that is going to provide you with the arch support that meets your individual needs. This may mean upgrading from your minimal support sneaker to something more athletically designed. 2. Try a custom insert in your shoe. Of course, you can’t wear sneakers all the time. When you are at the office, professional footwear matters. You may find it helpful to have custom orthotics made for your work shoes so that you can have more arch support around the clock. 3. Work on improving your posture. If you are slouching when you walk, then that may be impacting the way that your back feels. Take a few minutes in the morning and again in the afternoon to stretch your back, and then make a point of keeping your shoulders square and your back straight as you walk. Simply standing tall may alleviate some of your back pain. Another way that walking can help alleviate back pain is by encouraging weight loss. Being overweight puts added pressure on your back, and this can contribute to increased back pain. Working with a physical therapist

to improve your walking technique can help you to overcome back pain one step at a time.

Call us today at 425-889-0776 to schedule an appointment!

Attention Back Pain Sufferers!

Do You Have Difficulty Bending Or Reaching?

• Decrease your pain • Increase your strength • Increase your activity level We can help:

• Increase your flexibility • Improve your health • Get back to living

Mention or Bring in This Coupon Today For a FREE Back Pain Screening

Call Today: 425-889-0776

Offer valid for the first 25 people to schedule. Expires 01-13-19

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Patient Success Spotlight I’m quite grateful!

DISCOVER HOW TO LIVE PAIN-FREE

At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Bridle Trails Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program

“The staff is amazing. Paul rehabbed my knee after having my meniscus removed and was able to get it to full range of motion. It was never at full range of motion after my second surgery, so we worked hard on it and was considerate when the pain was too much. So I have more mobility now than before, and I’m quite grateful.” - Joy A.

Relieve Leg Pain In Minutes Try this movement if you are experiencing leg pain.

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Improves Balance

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TANDEM STANCE Stand with one foot directly in front of the other so that the toes of one foot touch the heel of the other. Maintain your balance.

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CALL TODAY! 425-889-0776

HOWTOAPPROACHANEWYEAR’S RESOLUTION

1. Consider Your Intentions. The most common resolutions are to lose weight, spend less money, and get organized. Those are all valuable and healthy practices. But why are they your intentions? Do you want to feel better about your body? Know that you won’t need to worry about money for retirement? Honoring the personal meaning behind an action helps us maintain our resolve. 2. Focus on Process, Not Results. Don’t focus on a result, with no identification of a process for how to get there. Intensely focusing on results paradoxically makes us less likely to achieve them. Instead of focusing on “losing 10 pounds,” try focusing on going for walks or eating healthy salads for lunch — you will probably end up losing some weight in the process. And you’ll probably enjoy the journey a lot more. The focus of our resolution should be the process — the infinite present moments in which transformation will occur — rather than the single instance of its attainment.

3. Consider Resolution Alternatives. If the pressure of New Year’s Resolutions is too much, consider a few alternative ways to set your intentions for the upcoming year: Make a Vision Board: A vision board compiles images that represent what you want for yourself in the upcoming year. It’s a great way to have a visual reminder of your intentions. Choose a Word of the Year: Many people have embraced the trend of choosing a word for the year — like breathe, trust, dance, fly — that encapsulates the feelings, attitudes, and behaviors they desire in the year ahead. This word can guide your choices and actions — instead of setting firm expectations for yourself, you can ask if a particular behavior aligns with your word and your intentions. Ultimately, New Year’s Resolutions are about growth and improvement. They are about bringing health and joy and ease into our lives. With mindfulness we can bring awareness to our habits and hold ourselves with compassion and kindness as we seek meaningful transformation.

13120 NE 70th Place, Suite 3 Kirkland, WA 98033

P : 425-889-0776 F : 425-889-0857

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HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything.

Patients with family plans or those who have had major surgeriesorhaveachronic illnessareespecially likelytohave a$0balanceremainingontheirout-of-pocketexpenses.This meansthatthecostofphysicaltherapycouldbeminimalor completely covered by the patient’s insurance plan. If you are close to or havemet your insurance deductible for theyear,thennow isthetimetocome inforPhysicalTherapy! Areyoufeelingachesandpains?Needtoworkonyourcore? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at 425-889-0776 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

“Enjoy A Healthy Recipe!” GREEN BEAN CASSEROLE Ingredients • Nonstick cooking spray • 5 cups sliced green beans • 4 1/4 cups low-sodium chicken broth • 1 cup panko breadcrumbs • 1 cup grated Parmesan • 1 tbsp plus • 2 tsp canola oil • 1 1/2 cups diced onions • 1/4 cup garlic powder • 1/4 cup black pepper Directions Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray. Boil the green beans in the chicken broth for about 20 minutes, and then drain, reserving 1 1/2 cups of the chicken broth. Meanwhile, mix together the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl. Set aside. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Saute the onions until translucent, 2 to 3 minutes, and then add the mushrooms and continue to cook for 3 to 4 minutes longer. Remove from the heat. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning and salt. Stir well. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes. House Seasoning: Mix together the salt, garlic powder and pepper. • 2 cups sliced baby bella mushrooms • 2 tbsp cornstarch • 1/2 cup reduced-fat sour cream • 1/2 tsp House Seasoning, recipe follows • 1/2 tsp salt • 1 cup kosher salt

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