Johnson PT. Understanding Herniated Discs

Health+Fitness Newsletter

A L S O I N S I D E : Treatment For Herniated Discs • Staff Spotlight • Try This Exercise For Back Pain Patient Success Story • 4 Natural Solutions To Beat Spring Allergies • Healthy Recipe Understanding Herniated Discs Is Your Back Pain Caused By A Herniated Disc?

Understanding Herniated Discs Is Your Back Pain Caused By A Herniated Disc?

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. 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. How Does This Happen? The vertebrae in the spine are stacked closely 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. 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.

If further assessment is warranted, you can schedule an appointment with your physical therapist for a full examination

Over the phone, your therapist can help pinpoint the possible causes of your pain as well as precautions you can take at home.

Are you suffering from pain? Has an injury returned? Call 304.262.8161 to talk with your therapist.

A NOTE ABOUT CORONAVIRUS (COV-19) & SEASONAL FLU ISSUES: We recognize that COV-19 is a serious situation, but do not want to panic either. Many large events have now been postponed to reduce public gatherings–that’s the right response! However,pain issuesandbeing toosedentary can actually increase your odds of getting sick, so we will continue to help you in more hygenic, one-on-one therapy settings. All that to say, we are still open and still taking patients while adding these extra cleaning and health protocols. WE’RE TAKING EVERY PRECAUTION REDUCE YOUR RISK OF INFECTION FOLLOW THESE TIPS TO REDUCE YOUR RISK!

TREATMENT FOR HERNIATED DI SCS

Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subsidewithsimplerestandrelaxation.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.Manypeoplemistakenlyrefertohaving aherniateddiscashaving“pinchedanerve,” 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 wellasdeepstretchingandstrengthbuilding. Ifyoususpectthatyoumayhaveaherniated 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 struggling with a herniated disc or another condition or injury, call Johnson PT at 970.564.0311 to learn how we can help you!

CLEAN YOUR HANDS OFTEN

AVOID TOUCHING YOUR FACE WITH YOUR HANDS

TRY THI S EXERC I SE FOR BACK PAIN

AVOID HUGS & SHAKING HANDS

KEEP DISTANCE FROM THOSE INFECTED

SWAN DIVE

Lay on stomach with your arms overhead. Tighten your abdominals. Press your chest upwards, lengthen through the crown of your head and keep the muscles in your trunk and legs relaxed. Repeat 6 times.

SNEEZE & COUGH INTO TISSUES & DISPOSE QUICKLY

AVOID BUSY PLACES & EVENTS

Exercisescopyrightof

www.simpleset.net

PATIENT SUCCESS STORY

“5 star service all around– from a knowledgeable and friendly front office staff to experienced and highly-trained physical and occupational therapists. They have helped me and my family many times over the years. I highly recommend Johnson Physical Therapy for any of your rehab needs.” - Molly M.

HEALTHY RECIPE GRILLED SHRIMP TACOS WITH SRIRACHA SLAW

INGREDIENTS

• 1/4 head red cabbage, shredded • 1/4 cup mayonnaise • 1 tbsp. sriracha • 4 medium tortillas

• 1/4 cup extra- virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • black pepper • 1 lb. large shrimp, peeled & deveined

4 NATURAL SOLUT IONS TO BEAT SPRING ALLERGI ES FIGHT SPRING ALLERGENS WITH THESE SIMPLE TIPS!

1. Limit your time outdoors. Each spring, trees release billions of tiny pollen grains into the air. Whenyoubreathe them intoyournoseand lungs, theycantriggeranallergicreaction.Staying inside can help, especially on windy days and during the early morning hours, when pollen counts are highest. 2.Getnaturalrelief. Some herbal remedies may help stave off allergysymptoms. More research is needed,butanextractfromashrubcalledbutterbur showspromise.Biminne,aChineseherbalformula with ingredients like Ginkgo biloba and Chinese skullcap,mayalsohelp.Onestudyfoundthatpeople whotookbiminnefivetimesadayfor12weeksstill felt the benefits a year later.

3. Tweak your home. Simple changes make a difference.Shutallwindowstokeepoutpollen.Use an air conditioner to cool your home instead of a fan,whichdraws inairfromoutside.Takeoffyour shoes at the door and ask guests to do the same. That keeps allergens outside. Finally, don’t allow guests,oryourself,tosmoke insidethehome. Itcan make allergy symptoms worse. If you or someone you live with smokes, now is a good time to quit. 4. Keep it clean! Be sure to wash all surfaces regularly with single-wipe dust rags (if using cleaning rags, be sure to wash them in hot water after each use). If you find mold, use water and detergent to clean, then let it air-dry completely. Finally,washallbeddingonceaweek inhotwater and dry in a hot dryer.

DIRECTIONS In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1minute per side. Serve shrimp in tortillas with slaw.