Ellis: 5 Keys To A Healthy Spine

Ellis: 5 Keys To A Healthy Spine

Newsletter Ellis Physical Therapy Is Proud To Introduce LOGAN BRADLEY PT, DPT

Logan Bradley, PT, DPT, grew up in Rigby, Idaho and finished his undergraduate studies at BYU-Idaho in Rexburg with a Bachelor’s Degree in Exercise Physiology. He then completed his Doctor of Physical Therapy degree at Touro University Nevada in Las Vegas. Logan places a special emphasis on orthopedic manual therapy. Interaction with therapy patients is especially rewarding for him. He has a particular interest in athletics and loves teaching proper strengthening techniques to prevent sports injuries. In his free time, Logan enjoys watching and playing sports . He loves snowboarding, playing guitar, and spending timewith his family. He and his wife Melissa also love hiking, exercising and all kinds of outdoor activities.

www.EllisPhysicalTherapy.com

Newsletter Health &Wellness

5 KEYS TO A HEALTHY SPINE

INSIDE: • FINDING THE SOURCE TO PAIN CAUSED BY THE SPINE • PATIENT SUCCESS SPOTLIGHT • EXERCISE ESSENTIALS • DISCOVER HOW TO LIVE PAIN-FREE ONE-ON-ONE PERSONALIZED TREATMENT WORK ACCIDENTS WE HELP YOU HEAL SPORTS PERFORMANCE ENHANCE YOUR SKILLS SENIOR PROGRAMS TREATMENT FOR ALL AGES

1. Watch your sitting. Sitting is the position that puts the most pressure on the low back. It is important to break up your sitting time throughout the day and take frequent breaks. Work in standing or walking tasks at various times throughout the day, limiting your sitting to about 30 minutes at a time. 2. Protect your spine with better posture. How you sit, stand, stretch and lift all play a role in the pressures on your spine. We all know to bend with our knees, not our back when lifting, but do you really do it? Really bend down deep with your knees to pick up objects off low shelves, such as in the refrigerator or shoes off the floor. When standing, walking and sitting, imagine a string pulling you up through the top of your head. This brings your neck, shoulders and back into better alignment. 3. Tighten your core muscles. Your core muscles are made up of your abdominal muscles, spinal muscles and pelvic / hip muscles. It is very common for these muscles to become weak with prolonged sitting, before/ after pregnancy, after surgeries or injuries. Strengthening your abdominal and hip muscles can go a long way to providing the necessary muscle support to your spine. Speak with one of our experts on what exercises are right for you.

4. Improve your nutrition. Your body is a machine and it needs the right fuel to run. Since you use your body all day long, it needs to rebuild itself constantly. The ligaments, tendons,musclesanddiscs inyourspineneed the right nutrition to stay healthy. Make sure to eat dark green leafy vegetables, lean protein and stay hydrated. Avoid smoking and fried foods, which actually harm your tissues and make pain more prevalent. 5. Get your spine moving. Your body was made to move, especiallyyourspine. It iscommonforareasofyourspine to tighten up, placing too much strain on other areas. These areas, then become irritated and painful. Restore the flexibility in your spine with gentle, specialized hands on therapy as well as specific exercises. Participate in Yoga and Pilates to improve your stability, strength and spinal balance. “If you hurt your low back, starting PT within the first 14 days can save you (on average) $2,700.” Make your back as healthy as it can be this year by investing in it. Physical therapy is the right solution to improving your spinal health and saying goodbye to that aching neck or back. Prevent future pain by seeing one of our specialists today. Contact us at 208-523-8879 to learn more about how you can return to a pain-free active lifestyle!

CALL TODAY! (208) 523-8879

www.EllisPhysicalTherapy.com

FINDING THE SOURCE TO PAIN CAUSED BY THE SPINE

Most of us will experience back or neck pain at some point in our lives. It is the price we pay for walking on two legs. If you suffer from the occasional ache or have chronic low back or neck pain, the goal is to relieve the pain, without the need for surgery. In fact, recent studies point to the fact that patientswhounderwentacommon fusionprocedure for thespine,weremore likely to have a second surgery within 2 years*. The best way to avoid the need for spine surgery, is to improve the health of your spine, and physical therapy plays a key role in making that happen. Why does your neck or back hurt? One thing to understand about neck and back pain is that it is mechanical. Just like a car can have problems with moving parts, so can your spine.The daily barrage of strain on our backs with sitting, lifting improperly and poor nutrition can wreck havoc on our spines.

Most spine pain comes from the following 4 trouble areas: 1. Poor posture and alignment 2. Lack of knowledge on how to bend, lift, sit, sleep 3. Lack of muscle strength 4. Poor flexibility and muscle coordination

The good news, is that your body is adaptable and you can always improve what you have. With the right treatment and training, your back or neck can usually make a full recovery. Physical therapists are the mechanics of the body, and coming to a physical therapist first can often avoid expensive testing or medical procedures.

*AnandVeeravagu,TylerCole,BowenJiang,JohnK.RatliffTheSpineJournal,Vol.14, Issue7, p1125–1131 Published online: October 14 2013

Call us today at 208-523-8879 to schedule an appointment!

Exercise Essentials Flexibility, strength, and stability are needed to keep you loose and pain-free... Not all exercises are appropriate for every person. Please consult with a healthcare provider before starting.

QUADRUPED ALT. ARM & LEG RAISE While on your hands and knees, slowly raise up an arm out in front of you. Then, slowly raise the opposite leg behind you, while keeping your back straight. Hold for 10 seconds. Repeat 3 times on both sides. Stretches Lower Back

Relieves Back Pain MINI SQUAT

Stand with feet shoulder width apart. Perform a squatting motion initiated by bending at the hip. Only bend knees slightly, do not bend knees beyond 45 degrees. Rise up by straightening at the hip. Repeat 8 times.

Exercisescopyrightof

www.simpleset.net

DISCOVER HOW TO LIVE PAIN-FREE

At Ellis Physical Therapy, you will receive hands-on therapy treatmentsbyour friendly,caring health experts during focused and individualized sessions. It’s time to get to Ellis 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

Patient Success Spotlight

“They got me back on my feet more than once, and gave me lots of sound advice.” – Katholyn H. Gave me lots of sound advice!

1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

CALL TODAY TO SCHEDULE YOUR APPOINTMENT! (208) 523-8879

www.EllisPhysicalTherapy.com

HEALTHY RECIPE

Eating Right Never Tasted So Good!

Veggie Burrito Bowl

INGREDIENTS • 1 (3.5 oz) brown rice • 2 tbsp olive oil • 1 tsp ground cumin • 3 garlic cloves, minced • 3/4 tsp kosher salt • 1 (15 oz) can unsalted black beans • 1 tbsp chopped chipotle chiles

• 1 cup chopped cherry tomatoes • 1/3 cup finely chopped onion • 1/4 cup chopped fresh cilantro • 1 1/2 tbsp fresh lime juice • 1 jalapeno pepper, seeded & chopped • 1 1/3 cups thinly sliced red cabbage • 3 oz queso fresco, crumbled • 1 ripe avocado, peeled & sliced

DIRECTIONS Cook brown rice according to package directions. Drain. Heat a medium skillet over medium heat. Add 1 1/2 tablespoons olive oil to pan; swirl to coat. Add cumin and garlic; cook 1 1/2 minutes, stirring frequently. Stir in rice and 1/4 teaspoon salt. Partially drain black beans. Place beans and remaining liquid in a small saucepan; stir in chipotle chiles and 1/4 teaspoon salt. Bring bean mixture to a boil; reduce heat, and simmer 5 minutes. Combine remaining 1/4 teaspoon salt, tomatoes, onion, cilantro, 1 tablespoon lime juice, and jalapeño; toss to combine. Combine remaining 1 1/2 teaspoons oil, remaining 1 1/2 teaspoons juice, and cabbage; toss well. Divide rice mixture evenly among 4 shallow bowls. Divide bean mixture, tomato mixture, cabbage mixture, cheese, and avocado evenly over rice.