Avenues PT: Herniated Discs

Avenues PT: Herniated Discs

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

UNDERSTANDING HERNIATED DISCS

INSIDE: • Understanding Herniated Discs • 2 Truths & A Lie • Patient Success Spotlights • Free Screening Offer Inside!

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. 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 Arthritis pain is different. Arthritis doesn’t develop as a result of an injury, but instead develops over time as a result of chronic use, or even as a result of genetic disposition. This can make dealing with the pain of arthritis even more difficult to cope with, as it begs the question: if the pain is coming from inside the joint, is there anything I can actually do about it? 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 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 the cushioning in between the vertebrae and causing the bones to begin to rub against one another. This is painful enough as it is, but can become even more painful if the herniated disc actually begins to press on the adjacent 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 working with a physical therapist is one of the best ways to experience relief from the pain associated with this common concern. (continued inside)

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

Call IN & Win!

Can you guess our lies?

Call in with any person’s name and their lie for a chance to win a $10 GIFT CERTIFICATE! Call In & Win Hotline: 307-634-0298 *Contest for past and present patients ONLY

2 TRUTHS&A LIE

Last Month’s Newsletter Winner: Barbie Harrington

Teresa Wood 1. I lovespendingtheholidayswithmyfamilywatchingfootball, feedingmy faceandenjoyingdeliciousadultbeverages. 2. I’m froma large familywith8children,6girlsand2boys. 3. Every year for Christmas Eve, we nibble on homemade appetizers,whilebrewingabatchofcraftbeer. Eric Nelson 1. We have so many tree ornaments that it takes us a whole week todecorate the tree 2. Two years ago, we adopted two goats and I have always enjoyed yoga. So, this past Christmas Eve we decided to combinethetwoandenjoyedgoatYoga. Itwassoenjoyable thatwewillmakeGoatYogaaChristmasEve tradition. 3. We enjoy going to the midnight Christmas Eve service at ourchurch.Whenwe returnhome,weareallowed toopen onepresenteach. Linda Froelicher 1. Withmy family Icutdowna tree forChristmas 2. I like to go Christmas Caroling with friends around our neighborhood 3. Our Traditional Christmas breakfast is cinnamon rolls, grapefruitandbacon

Kelsey Kean 1. Iwasanelf in thefirstCheyenneChristmasParade.

3. My fatherwasa fanof theoldwest.Heopted tohunt in the traditionalfashionusingamuzzle-loaderrifle.Everyyearhe would go muzzleloader deer hunting. Mom said he could never shoot an animal, it was just an excuse to get away. That explained why he came home empty handed every year.However,oneNovember,hedecidedtogetseriousand goonaguidedmuzzleloaderbuffalohunt inSouthDakota. He was so proud of that big buffalo he shot. We ended up eating buffalo for nearly every meal including Christmas dinner. Iwasso tiredofbuffalomeat. Iwould literallyhave tobe “buffaloed” intoeating itnow. Katie Keys 1. Everyyear I lightcandlesforthe lovedoneswhohavepassed tobeable tocelebrate theholidayswith them 2. MyNewFamilytradition iscalledaChristmasEveBox,which Igive tomysonandhiscousins toopenonChristmasEve. They include a new pajama set, a Christmas movie and book, hot cocoa, popcorn or some type of movie snack, andSanta’sMagicKey (Sohecanget inbecausewedon’t haveachimney.) 3. Ihaveover2000 lightsandabout180differentdecorations. Ittakesmealmostanentiremonthtodecoratecompletely.

2. Ionce ranamarathononChristmasDay. 3. My true lovegave tomeaFatTirebicycle.

Donna Channel 1. WeneverhaveChristmasEveon the24th 2. WehaveasillystringfighteveryChristmas 3. Weeatpizzaonfinechina forChristmasEve

Tawna Bovero 1. I remember when I was a little girl, about a week before Christmas I would put my shoes on in the morning and findpiecesofwrappedcandyburied in theendofmyshoe. When I told my mother about it, she said it was probably fromSanta’s littlehelpers.Theystartkeepinganeyeonyou right before Christmas, and if you’re behaving, they leave goodies inyourshoe. 2. Wehada “real life”stuffedandmountedpheasant.Hewas attachedtoawoodenplaqueandheresidedonhisown little shelf inour livingroom.Oneyear Idecided todress thebird up like Santa Clause. I used some scraps of red material and cotton balls to make a Santa hat, and a present sack tohangaroundhisneck. Iwrappedempty jewelryboxes in Christmaspaper tofill thesack.Whenpeoplecame tovisit, I told themhewasour “ChristmasPheasant.”

www.avenuestherapyclinic.com

UNDERSTANDING HERNIATED DISCS (continued)

Print sudoku http://1sudoku.com 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 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 initial movement, such as standing up or laying down. 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 associated with a herniated disc. A combination of passive and active 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’re suffering from back pain due to herniated discs, call Avenues Physical Therapy today at 307-634-0298 to schedule an appointment! 3 7 1 8 2 9 7 2 6 8 4 5 1 7 2 8 5 4 9 8 7 7 1 6 4 5 3 http://1sudoku.com n° 329837 - LevelHard

4 5 1

2

1

7

7

3 6 5

9 5

2 1

9 6

5 1

8 6 5

7

3

8

7

8 1 4

http://1sudoku.com 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. Weight lifters have to be especially wary not to suddenly lift something too heavy, 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 risk of potentially herniating a disc in your back. n° 315825 - LevelHard 6 4 7 7 9 3 8 5 9 4

1

7

5 8 LIKE US ON SOCIAL MEDIA FOR MORE UPDATES! We invite you to view and like our page on Facebook, Twitter and Instagram! We’d love to hear how physical therapy has impacted your life and how we can help even more! 2 9

3

8 5

4 6

9

3 5

1 2

8 1

6 4

2

5 1

6

8 3

8 4 9

Enjoy a therapeutic massage by our very own, Donna Channel, LMT, CMT. Each person can receive this service at a discounted price today! Gift certificates are available for purchase at the front desk as well. In the spirit of the Holiday Season! 6 2 8 7 3 3 6 http://1sudoku.com n° 34745 - LevelHard

5 7 6 SUDOKU PUZZLE 9 1 3 http://1sudoku.com n° 3996 - LevelHard

7 5 2

3 6 1 9 5 7 3 4

6

9 1

9

7

2

7 2

9 4

3

2 6 GET THE 6TH ONE FREE 6 5 4 9 4 8 3 2 SCHEDULE YOUR MASSAGE BY CALLING 307-634-0298 TODAY! Limit one coupon per person. EXPIRES 1/31/19 3 5 4

9 8

2 1

1

4 3

9 8

7 8

5

1

8

2 3

6

2 4 7

http://1sudoku.com

n°329149 - LevelHard

http://1sudoku.com

n°312259 - LevelHard

Play on your mobile these puzzles and find their solutions by flashing the codes below : n° 315825 n° 329837 n°3996 n° 34745 Kelsey Kean, PT, MPT Tawna Bovero, PTA

n°312259 Eric Nelson, PT Linda Froelicher, PT, MSPT

n° 329149 www.avenuestherapyclinic.com

Patient Success Spotlights

“After I returnedhome toCheyenne fromFortCollins, followingmyknee replacement surgery thispastAugust, Ihadachoiceofphysical therapyclinics.Afteronesession at the recommendedhigh-endclinic, Iquickly returned toAvenuesPhysicalTherapy Clinic, where I had received quality therapy for my other knee four years ago.The newly relocatedandwell-equippedclinichasawarmand invitingatmospherewith experienced,certified,professional,andvery friendlypersonnel.Kelsey,Linda,and Tawna were exceptionally helpful and patient. The administrative staff were also kind and welcoming. Although arthritis prevented me from reaching 100% of my goals, the increasedmobilityand rangeofmotionare impressive. Iwassopleased with their attitude and service, I volunteered outreach recommendations to the surgeon’s offices and rehab facilities in Fort Collins to consider recommending Avenues Physical Therapy for their Wyoming patients. I recommend this clinic to anyone without reservation. This is not a paid advertisement!” - Joseph N. “Experienced, Certified, Professional!” No Referral, No Problem! Did you knowwe can see you for PTwith or without a doctor or other healthcare providers referral? One of our physical therapists will evaluate you, and customize a treatment plan to reduce your pain andgetyoumovingbetter.Referyourselforsomeoneyoucareabout! Save time Save money

“Ameliorate My Back Pain!”

“These few words are not intended to dwell upon my condition and any improvement; rather to focusupon two special therapists,EricNelsonandTawna Bovero. I was particularly impressed by Eric’s cerebral approach in developing a series of exercises appropriate for me. Tawna, in her always cheerful manner, refined these exercises to a point that I looked forward to my next session. I will not forget their patience and guidance. I extend my thanks for their helping me learnhow toamelioratemybackpain,whichhas followedme foryears.” - Nick K.

“Progress Has Been Made!”

“I came to therapy at Avenues Physical Therapy after having knee surgery. The staffherearevery friendlyandprofessional, from the frontdesk to the therapists. When I first came in, I was weak in certain areas. One leg balancing, heel-to-toe; walking a straight line (like a sobriety test). After a few weeks, Kelsey said I had made improvements in all areas. The handouts that he sent home with me, to strengthen my muscles have helped tremendously. I will continue to work on the ones I can do at home. With the compassion I have received I can give a big Thank You! I would recommend Avenues Physical Therapy to my friends. MAY GOD BLESS YOU ALL.” - Deberah C.

Improve your health naturally

This Could Be You! CALL TODAY! 307-634-0298

Kelsey Kean, PT, MPT Tawna Bovero, PTA

Eric Nelson, PT Linda Froelicher, PT, MSPT

www.avenuestherapyclinic.com

TAKE ADVANTAGE OF THIS SPECIAL OFFER!

611 W 18th Street Cheyenne, WY 82001 FREE 30 MIN SCREENING! Call 307-634-0298 today to schedule your free exam (limited to the first 10 callers) Kick-Start Being Healthy In The New Year!

This offer is limited to the first 10 people to call due to our therapists’ schedules. If you or someone you know needs help, don’t delay! This offer expires 01-15-2019.

If you have a friend or co-worker who may be suffering from aches and pains, give them this sheet! Stop by our front desk to grab more copies.

Avenues PT is the Division 7 Recreational Volleyball Leaders!

Left to Right, Standing: Tiffany, Cindy, Linda, Dottie, Kayla . Kneeling: Teresa and Noelia

EASY EXERCISES FOR BACK PAIN RELIEF TRY THESE EXERCISES FOR YOUR BACK!

SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.

FOUR POINT + ARM RAISE Kneel down buttocks to heels, elbow between knees. Place one hand behind head. Rotate your trunk upwards and breathe, then return to the start with control. Repeat 8-10 times on each side.

www.simpleset.net

Healthy Gluten-Free Pumpkin Cookies

INGREDIENTS • 1 ripe banana mashed • 1/2 cup pumpkin puree • 2 large eggs • 1/2 cup peanut butter • 3 tbsp coconut oil melted

• 1/2 cup almond meal • 1/2 tsp baking powder • 1/2 tsp baking soda • 1/8 tsp salt • 2 tsp Vietnamese 5% Oil • Cinnamon • 1/4 tsp Frontier allspice • 1/4 cup mini chocolate chips • 1/2 cup dried cranberries and cherries

• 2 tsp vanilla extract • 3 tbsp maple syrup • 1 1/2 cups gluten-free rolled oats • 1/2 cup oat flour ground

DIRECTIONS Preheat oven to 350°F. Grease or line a baking sheet with parchment paper or a silicone baking mat. Set aside. In a mixing bowl stir together mashed banana, pumpkin, eggs, peanut butter, coconut oil, vanilla and maple syrup until well combined. Add in oats, oat flour, almond meal, baking powder, baking soda, salt, cinnamon, allspice, chocolate chips and dried fruit; stir to combine. Refrigerate for 5 minutes to harden. Drop cookies by spoonfuls on prepared baking sheet. They won’t expand much, so feel free to press them down, slightly, and make them as uniform as possible to ensure even baking. Bake for about 12 minutes until lightly browned.

www.avenuestherapyclinic.com