PhysiotherapyCenter_Herniated Discs

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

February 2018

LEAVE YOUR BACK PAIN BEHIND We Will Help You Understand Your Pain Caused By A Herniated Disc.

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

February 2018



• Leave Back Pain Behind • Treatment for Herniated Discs • Healthy Recipe • Relieve Back Pain In Minutes CALL IN! Call for your FREE BACK PAIN ANALYSIS Call us today to schedule your first step out of pain! (345) 943-8700

Understanding Herniated Discs 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.

spinal nerves, causing the pain to spread even further up the spine. The most common placement for a herniated disc is at the lumbar vertebrae 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 that you may have experienced a herniated disc it is important that you seek medical attention, such as from your physical therapist. A herniated disc will not heal on its own, and workingwithaphysical therapist isoneof thebestways to experience relief from the pain associated with this common concern. How does this happen? Thevertebrae in thespinearestackedclosely together, with only a small amount 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.Oneof themostcommoncausesofaherniated disc is heavy lifting. Weightlifters have to be especially warynot tosuddenly liftsomething tooheavy,otherwise risk experiencing a slipped disc. But experienced gym goers are not the only ones at 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 riskofpotentiallyherniating a disc in your back.

There are some back injuries, however, that are even more painful than your run-of-the-mill back pain. A herniated disc is one of the most painful back injuries that you can experience, and it is far more common than you may be initially aware. 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 structureofyourspine iswhatallowsyou tomove freely from side to side. Every time you crunch your abdomen by bending 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 in between each of those sockets, the bones would rub against one another with every movement, and this would be incredibly painful. When a disc becomes herniated, the cushioning in between the vertebrae will rupture, essentially deflating thecushioning inbetween thevertebraeandcausing the bones tobegin to rubagainstoneanother.This ispainful enoughas it is,butcanbecomeevenmorepainful if the herniated disc actually begins to press on the adjacent


What are My Treatment Options? Pain associated with a herniated disc often develops in the sciatica nerve,anddoesn’tsubsidewithsimple restand relaxation.Whilehotand cold therapy will help alleviate the pain associated with many different back issues, it won’t make 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 feel more severe after initialmovement,suchasstandingupor layingdown.Manypeople 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 associated with a herniated disc. A combination of passive and active techniques is typicallyemployed, includingdeep tissuemassage, 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. HEALTHY RECIPE

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

Spiced Pear Tea

Helps With Tightness

INGREDIENTS • 1 orange • 3 cups water • 2 (11.3 to 12 oz) cans pear nectar • 1 tbsp honey (optional) • 4 inches stick cinnamon • 1 tsp whole cloves • 6 tea bags • Small orange slices, halved (optional) • Stick cinnamon (optional)

Thoracic Rotation Kneel down buttocks to heels, elbow between knees. Place one hand in the small of your backRotateyour trunkupwards and breathe. Return to the start withcontrol.Repeat6-10 times, then repeat the exercise for the other side.

DIRECTIONS Using a vegetable peeler, remove three wide strips of peel from the orange; set peel aside. Juice the orange into a large saucepan. Add the water, pear nectar and honey (if using) to orange juice in saucepan. For spice bag: Place the 4 inches of stick cinnamon, the cloves and the orange peel strips in the center of a 6-inch square of double-thickness, 100%-cotton cheesecloth. Bring corners together and tie with 100%-cotton kitchen string. Add spice bag to pear nectar mixture. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes. Remove from heat. Add tea bags; cover and let stand for 5 minutes. Remove tea bags and spice bag; discard. Serve in warm mugs. If desired, float orange slices on top of individual servings and serve with additional stick cinnamon.

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Practice News

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Cut out the card below and give it to someone you know who could benefit from physiotherapy.

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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007 Phone: (345) 943-8700



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Attention Herniated Disc Sufferers!

Do You Have Difficulty With Back Pain?

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

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

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By Resean Reece

Virtually one month ago, before the clock struck 12:00 dawning a new year, I am sure many of you started an exercise program and made fitness goals. Now you are experiencing hindrance meeting your goals.  Typical reasons being, “…I was just too busy…”, “…I wasn’t motivated…”, “…I didn’thavecompany…”and “…exercisedidn’tseem to be helping…”.  Unfortunately, some of you had new or exacerbated health issues that could have been complicated by exercise.  However, is that what we really exercise for, just to build muscle or lose weight?!  It is good to aim high.  Go for the ultimate bod of your dreams!  Know though that exercise does more for you than what meets the eyes.  Understanding the benefits of exercise in greater depth and hence knowing the reason you exercise should help you to feel more motivated to reorganize your goals in this not so new year.  Here are some surprising benefits of exercise and hence why you should start NOW! Mood Enhancement  – Exercise helps the brain to release more dopamine and endorphin neurotransmitters, which are the body’s feel good hormones. Research shows that higher levels of thesenaturalchemicalscontributes toone feeling happier, more motivated and more productive. Curefor Insomnia –Anothernaturalhormonethat increases in concentration in your bloodstream after exercise, is serotonin. This nature drug facilitates relaxation of the body and induces sleep.  Indeed, adequate sleep allows the body to repair itself, better preparing it for future tasks. Exercise is your Psychiatrist! – Fight dementia, depression,anxiety,ADHDandotherpsychosocial disorders while engaging in regular physical activity.Exercise trainsone’scognition, improving judgment, memory and attention span.  I would even go on to say that exercise requires a lot mentally just as physically, in order for you to be committed, understand and reap the benefits of your exercise plan. StressRelief – Iremember learning inhighschool that exercise is ‘Eustress’. This term describes the psychological state of experiencing a difficult or challenging task, that brings about a positive

Energy Booster – A lot of us complain about not having theenergy toexercise,butwhat ifexercise gives us the energy we need. Low intensity or even a short duration exercise can decrease fatigue or lethargy.  Circulation is increased to the brain which makes us more alert with exercise.  Energy is more efficiently utilized from food nutrients that would otherwise be stored away is converted to fat or become waste, based on the increased physical demand of exercise.  Accelerate your metabolism with exercise! Painkiller – No, I am not speaking about tablets or ointments. Exercise can help to reduce joint, muscle and nerve pain, so think twice before you pop some pills in your mouth to later endure their side effects.  Here we go again with the body’s natural chemicals.  Endorphins, enkephalins and dynorphins are the body’s own opioids that attach to cell receptors, blocking pain signals.  Numerous fibromyalgia and lupus patients have responded to health professionals and surveys, indicating exercise as one of their best methods of pain control. Please note, that these natural opioids may not provide adequate analgesia for severe or chronic pain and on the flipside, will not cause addiction.  Beware, exercise may cause increased pain in some conditions so it would be best to consult your doctor or physiotherapist if you would like to exercise as an option for pain relief, especially if you are not sure and have no experience doing so. What about sex?! – Having better strength, endurance and flexibility in the ‘sack’ should excite you and your partner, all achieved with regular exercise. However, on the more serious side of reproductive health men with erectile dysfunction have turned to aerobic exercises to improve blood flow for better results.  It is evidenced that men suffering from premature ejaculation benefit considerably from pelvic floor strengthening. Women who have had abdominal or pelvic-related surgeries have managed to strengthen their reproductive muscles with Kegel exercises.  Such exercises can help treat urinary incontinence for both sexes.  Lamaze classes have helped pregnant women to lessen the complications and discomfort of labor and delivery.  Some exercises can help to relieve menstrual cramps. (CONTINUED ON REVERSE)

change in body or mind.  You are therefore able to adapt to and benefit from exercise in the long run.  The mood-enhancing chemicals play a big role here as well.  Also, it is quite difficult to worry about your monthly bills or terrible boss, the very moment your body is shaking under a heavy barbell during squats. Cheers to Self-Confidence – Oh yes! Exercise will boost your self-esteem. You definitely feel great when you look in the mirror, but there is just a unique feeling that you get when you are able to safely bench press 100+ lbs or run a mile.  You feel like you can take on the day or take on the world and you probably will!  You will appreciate yourself more based on your fitness accomplishments and you are more inclined to reward yourself. Exercise at least every other day; To keep the doctor away – “Prevention is better than cure,” they said. They were right!  Studies are showing that regular exercise can significantly decrease the risk of having several illnesses, not limited to, cancer, heart disease, strokes, seizures, hypertension, diabetes and even the common flu.  Even if you are plagued by these conditions exercise helps to manage the associated complications and prevent relapses.  Your white blood cells increase in number and arecirculated throughoutyourbodymorequickly, which kill harmful microorganisms and repair injured tissue.

25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007

Phone : (345) 943-8700 Fax : (345) 943-8701



Improving Your Function:  We may not get the arms of Arnold Schwarzenegger or the legs of Usain Bolt.  Conversely, thanks to your exercise routine, it is likely you will notice that going up those2 - 4 flights of stairs to your office is easier.  You will be better able to sit upright for longer at your work desk or even lift heavier loads on that farm or construction site.  Before your muscles grow and show definition, they start undergoing unseen changes to be more in sync with your nervous system, and setting up their muscle memory mechanism to adapt to and manage every day or repeated activities. Prehab, Rehab… - Exercise Physiology is constantly proving that stronger, more conditioned and more supple muscles obtained from exercising, are much less likely to be torn or strained and will give joints additional support.  Injury prevention is everything for an athlete.  Exercise is the bulk and mainstay

of physiotherapy.  Without it we could not rehabilitate patients or restore their premorbid level of physical function.  Many neuro patients would be stuck in a wheel chair or not being able to use their hands or feet ever again.  Athletes would be walking in and out of the operating theatre like home if it were not for prehab. Truthful Cliché: ‘Exercise can be fun’ – Ladies and gentlemen, it’s the 21st Do not be bored by the traditional weight-lifting or marathon- running.  Exercise has evolved in various forms that can be more enjoyable and just as effective for e.g., dancing, yoga, karate, swimming, hiking, or playing your favorite sport. Forget the Fountain of Youth – Have you ever heard the term ‘bag that sag’?  Well maybe not, but exercise has anti-aging properties.  Recapping from previous points, exercise gives you more energy and boosts your metabolism. 

Hence, muscle and skin cells are replenished, repaired or replaced at a faster rate. You will look and feel younger.  Exercise along with a healthy diet can help to buffer the damaging effects of unstable free radicals on the body’s cells, which have been associated with aging and common diseases.  Exercise slows or halts the decline in muscle strength, endurance, flexibility, bone density and mental acuity linked to aging.  Live longer!!! With this information provided, whether new or old to you, you should be able to complete the phrased title of this article with a good reason for you exercising.  Overall this will be better for your health and livelihood and help you to stay committed to your exercise program this year.  Make a change in your life!  Rise for exercise!  Contact:  The Physiotherapy Center at 943-8700 0r 936-8700 for advice as it relates to making and executing your exercise plans and goals.



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