Rise Rehab_How to Beat Spinal Stenosis

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Live Pain Free The Top 4Ways to Relieve Spinal Stenosis

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Health

Helping You To RISE Above

& Fitness

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PREVIOUSLY

&

Option2

The Newsletter About Your Health And Caring For Your Body

Onecoloroptions forembroidery • SPINAL STENOSIS • Don’t Let it Stop You PinnaclePhysicalTherapy logo identity -R7

What is spinal stenosis? Spinal Stenosis refers to the narrowing of the canals in your spine that are formed by the vertebrae. This narrowing can impinge on the nerves exiting your spine or the spinal cord itself. Symptoms can vary, but often include radiating pain to the back, buttocks and even legs. Furthermore, weakness and poor balance in the legs can often occur, making it difficult to tolerate walking long distances and prolonged standing. Foraminal stenosis This is the most common form of spinal stenosis. It refers to the narrowing of the foramen canals on either side of the spine formed by the vertebrae above and below the segment. In each canal, spinal nerves exit the lowerbacktosupplydifferent partsof the pelvisand legs.With ageanddeteriorationofthediscs

between the spine, the canals shrink in size and may also have bone spurs. This irritates the nerve roots, especially when the spine is extended. Sitting typicallyfeelsbetter,butstanding andbackwardsbending increase pain. Is surgery needed? There is a big push towards fusionsurgeryforspinalstenosis and back pain. However, studies show that surgery should be a last resort, after conservative measures such as physical therapy are performed. In the vastmajorityofcases,surgery is not needed and people will have significant if not complete relief of their symptoms with physical therapy.Physical therapy targets the muscles and joints of the spine to build strength, improve stabilityofthespineandmaintain theforamenasopenaspossible.

According to the American Academy of Orthopedic Surgeons, spinal stenosis is a silent epidemic. It is estimated that 2.4 million Americans will suffer from spinal stenosis by 2021. Spinal stenosis occurs mostly in people 50 and over, but can occur in younger adults with a history of arthritis.

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The Top 4 Ways to Relieve Stenosis

1. ICE Icing at the low back area on the affected side helps to decrease the inflammatory process. Use a flexible ice pack with a moist thin towel to make it easier to tolerate the ice. Use for 10 minutes and off for 30 minutes. Make sure to check your skin often and stop if it becomes painful. Apply 2-3 times a day, especially after repetitive bending or standing activities. 2. Improve Hip and Spine Flexibility Restoring natural movement to the spinal joints, hip joints and sacroiliac joints, helps to relieve abnormal pressures on the sciatic nerve. It allows your body to move freely when doing normal everyday tasks and prevents injury and strains. Care should be taken when stretching to be gentle and work with your breathing. Never push through pain and avoid exercises that aggressively extend the spine. 3. Strengthening Your Core Your core muscle groups are the spinal muscles, abdominal muscles, pelvic and hip muscles. By doing exercises that combine these muscle groups together you can develop an internal corset that supports your spinal column. Gentle Pilates and core strengthening exercises are good, however, be sure to consult your physical therapist before starting exercises you are unsure of doing. 4. Manual Physical Therapy Hands on specialized manual physical therapy techniques restore the natural movements of the spinal, hip and sacroiliac joints. This helps to open the foraminal canals in the spine. Physical therapists are the unique medical professionals who are trained extensively in these types of techniques. Spinal stenosis is a mechanical problem of movement in your body. While medication may help to numb the pain, it does not fix the underlying mechanical problem. Here are tips on how you can improve your stenosis and back pain symptoms: If you are suffering with back pain or spinal stenosis, don’t put off getting help as your condition weakens the spine further and can set you up for more extensive injury in the future. Call us today to speak with one of our physical therapists and see for yourself, what a difference our SPINE program can make for your back.

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Tasty & Healthy Recipe

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Veggie Hummus Rolls

INGREDIENTS • 2 vegan whole wheat wraps • 1/2 cup diced red peppers • 1/2 cup diced yellow pepper • 1/2 cup diced red cabbage

• 2 large carrots, peeled • 6 - 8 tbsp. no-oil, low-salt hummus • 2 tbsp. raw sunflower seeds (or your choice of raw seeds)

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INSTRUCTIONS Heat wraps for 10 to 20 seconds in the microwave. Spread each wrap with 3 to 4 tbsp of no-oil hummus (depending on the diameter of your wrap). Divide veggies and sprinkle on top of the hummus on each wrap. Make sure tostopyourveggiesabout2 inchesdown from theedgeof the tortillas (this will help the wraps seal up better). Starting on the opposite end, roll upwards tightly and press down to seal. Eat as whole wraps or cut into 1 1/2 to 2 inch pieces to make sushi-like rolls.

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The Best Stretch For Stenosis

Start by laying flat on the floor with your legs and armsagainst thefloor.Slowlyraiseyourrightknee up to your chest toward your shoulder. Allow left leg to bend with your left foot on the floor. Keep your core strong and tight and feel the stretch in yourhamstringand lowerback.Holdforat least30 seconds, then repeat on opposite side. You want to feel a moderate stretch but if this pose hurts your knees or feels too uncomfortable contact your physical therapist. Knee to Chest

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