Nestor PT: Find Relief For Your Aching Back

Nestor PT: Find Relief For Your Aching Back

N EWS L E T T E R www.nestorphysicaltherapy.com

According to the American Physical Therapy Association, back pain is the mos t common l y experienced type of pain across the United States. In fact, one in every four Americans has experienced back pain within the last three months. (continued inside)

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Discover Relief For Your Aching Back Pain

NEWSLETTER

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Winner of our Facebook Challenge: Rita Cotter. Thanks for “liking” and “sharing” our posts and checking in when at the clinic. Rita will receive a FREE Gift Card!!

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Discover Rel ief For Your Aching Back Pain

The type of pain felt in your back can vary, from a slight nagging ache to crippling, shooting pains. Because of this, it is no secret that back pain can limit you from enjoying your daily life to the fullest. Fortunately, Nestor Physical Therapy can get you the help you need so you can improve your quality of life! Did you know this about back pain? “Back pain” is an all-encompassing term used to describe a vast number of conditions that cause pain in the upper or lower back. Sports-related injuries, poor posture, and car accidents are just a few of the many ways that someone can develop back pain. The most common cause of back pain is from sustaining an injury. This can happen in one of two ways - from an instant, sudden trauma, or from a repetitive-use injury that develops gradually over time. Because back pain is so commonplace in the United States, there is a lot of information we have on the topic. Below are some facts about back pain:

• Back pain runs second, only after the common cold, as the top reason for visiting a healthcare provider in the United States. • Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. That’s four out of every five people!

• 30-40 percent of all workplace absences are due to back pain.

• Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6% reported at least one episode of severe acute low back pain within a one-year period. • More than two-thirds of back strains are caused by lifting and other exertions, such as pulling and pushing. • Most cases of back pain are mechanical—meaning they are NOT caused by serious conditions, such as infection, fracture, or cancer. Physical therapy is an easy, comfortable, and safe way to both identify and relieve pain. If you are suffering from back pain, contact Nestor Physical Therapy today for relief!

• Back pain is the number one disability for those under age 45.

• In the United States alone, there are an expected 31 million people with lower back pain at any given time.

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Find Relief With Nestor Physical Therapy

Your physical therapist will also work with you to implement an individualized treatment plan, based on your specific needs. The main stages of your plan will focus on pain relief, which may include any combination of ice and heat therapies, manual therapy, posture improvement, targeted stretches and exercises, or any other treatment that your physical therapist may deem fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. 7 Tips for Avoiding Back Pain While consulting with a physical therapist is the first step in finding relief, there are a few tips you can also try on your own, in order to relieve your back pain at home. This can help alleviate pain that may occur while you’re away from the clinic and help prevent it from worsening: 1. Get more exercise. If your back is hurting, you may think the best way to get relief is to rest. However, studies show that frequent changes in position and regular physical activity can actually help ease inflammation and muscle tension faster in the back. 2. Maintain a healthy weight. Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting a strain on your lower back. Maintaining a healthy weight can help control back pain and will provide additional health benefits. 3. Quit smoking. Nicotine in smoke restricts the flow of nutrient-containing blood to spinal discs. Because of this, smokers are especially vulnerable to back pain, which typically dissipates on its own after the nicotine is out of your system.

4. Adjust your sleeping position. If you’re prone to back pain, talk with your physical therapist about the best sleeping position for you. It is important to sleep in the position that will help you achieve the most rest. It is typically best to avoid sleeping on your stomach. If you enjoy sleeping on your back, you can try putting one pillow under your knees and another under your lower back. If you sleep on your side, you can try pulling your knees slightly toward your chest and sleeping with a pillow between them. 5. Improve your posture. Posture is important, whether you’re working, exercising, or simply relaxing. Find a good chair to sit on that will allow you to keep your feet flat on the floor while you sit. Try to avoid soft couches or chairs that put you in a slouched position. When standing, try to alternate your positions and walk around if possible. Have one foot forward when standing, alternating between feet every 10 minutes. 6. Watch how you lift. It is a common mistake to lift with your back, rather than your legs. Make sure you don’t bend over at the waist to lift heavy objects. Instead, bend your knees and squat, pulling in your stomach muscles and holding the object close to your body as you stand up. Don’t twist your body while lifting. If you can, push heavy objects, rather than pulling them. 7. Use supportive shoes. A good pair of cushioned shoes can reduce pressure on your back. When possible, avoid wearing high heels, as they shift your center of gravity and strain your lower back. If you have been suffering from back pain and the tips above aren’t working, contact Nestor Physical Therapy today. Your physical therapist will work with you to address and treat the underlying cause of your back pain. No matter how severe it may be, we can help you find relief so you can get back to doing the activities you love and living your life comfortably!

YOU GET A WHOLE DAY OF FREE CONSULTS!

WEDNESDAY, SEPTEMBER 30TH, 2020! Who’s Eligible? We are celebrating all of our past Nestor Physical Therapy patients. We are having ONE DAY of completely Free Exams for: These consults are ideal for people suffering with pain from:

•Lower Back Pain •Arthritis •Sciatica

•Balance Issues •Vertigo and Dizziness •Shoulder Pain •Knee Pain •Problems Walking

• All past patients who have not been seen in PT in the last month • All present patients who have another problem currently not being treated • All loved ones, family, friends, neighbors and co- workers of our past and present patients

•Neck Pain •Headaches

If you are having pain or problems with day to day activities such as walking, standing, sitting for long periods, going up or down stairs, getting in or out of the car, sleeping or driving then you should schedule your exam now.

If you are a past or present patient then call 401-356-4777 to schedule your Free Exam Today!

If you are a past or present patient, or referring a friend, family member, or a stubborn spouse... Give them this newsletter and tell them to call us to schedule their free exam.

Patient Success Spotlights

“I had been experiencing neck & back pain for at least 5 months. I went to a chiropractor, tried stretching at home and yoga with little success. I found Nestor PT through a Facebook Ad about their Workshop. I hadn’t had success with PT in the past but decided to give Dr. Nestor and his team a chance. I am EXTREMELY glad I did. I started feeling noticeable improvement after 2 ½ weeks. I was also diligent about doing all the exercises and stretches they showed me. Dr. Nestor takes a very hands-on approach. He is very knowledgeable and takes his time during each appointment. I’m glad to say I am back doing everything I could not do or was afraid to do because of the pain. The entire team at Nestor is friendly and professional. I am very grateful I came. I’m back to my old self! Thank you!!” - Marc Maccarone “The entire team at Nestor is friendly and professional. I am very grateful I came.”

“I feel my time here was well spent. I have had a long-term back problem and wish I had tried physical therapy before. I came in limping and that is now gone. I learned exercises and stretches to keep me flexible and prevent bouts of incapacitating pain. I also feel my legs are stronger. The therapists here really know their stuff! They are also very patient. Appointments are flexible as well. I can’t say enough about Nestor PT and would highly recommend them to anyone!” - Carol McCue “I can’t say enough about Nestor PT and would highly recommend them to anyone!”

Physical Therapy Funnies

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Grilled Tomatillo Salsa

My wife and I have a garden in our backyard and all our fresh veggies inspired this month’s recipe. I had to buy the garlic and limes and only added the poblano chilies because they looked fresh and they were green. Yes, I could have just put all the ingredients in the food processor but grilling the veggies adds another level of flavor! This might be my new favorite salsa. It was fresh, tasty, and had some kick! Ingredients include: 6 tomatillos, 6 cherry tomatoes, 1 medium to large onion, 4 garlic cloves, 3-4 jalapenos, 2 poblano chilies, zest of 1-2 limes, 3-4 tablespoons of lime juice (approx. 2 tablespoons of juice from 1 lime), kosher salt and freshly cracked black pepper. Optional ingredient: 1 serrano chili if you like spicy salsa or leave in the seeds from the jalapenos.

Heat your grill to high. If using a gas grill, leave one burner on medium for garlic. If using a charcoal grill, set up a 2-zone fire.

Start by removing the paper from garlic cloves and skewer garlic cloves with a long toothpick (or wooden skewer). Remove the tomatillos from their husks, wash, and then dry. Quarter the onion and keep the root end attached or skewer onions with a long toothpick. Place the poblanos, jalapenos, tomatillos, cherry tomatoes, onion quarters, serrano (if using) on the grill. Some ingredients will cook faster than others. Keep an eye on the garlic as it can burn quickly. All ingredients will need to be rotated to grill all sides. Each item will take about 2-3 minutes per side. The total cooking time is 10-12 minutes. The tomatoes will take less time than the peppers. Once grilled or blistered on all sides the tomatoes, onions, tomatillos, and peppers can be removed. Let everything cool. Remove any excessive char on the peppers. If you like spicy salsa, leave the seeds in the jalapeno. I remove the seeds from the jalapenos, poblano, and serrano peppers. Quarter the tomatillos, half the tomatoes, rough chop the onion, jalapenos and poblanos, and add all ingredients (including the garlic) to the food processor. Add the lime zest and juice. Season with kosher salt and freshly cracked black pepper. Start with 2 teaspoons of each. Pulse the food processor to combine all ingredients. Pulsing creates a chunky salsa. If you run the food processor at higher speeds or use a blender you will get a thinner salsa. Taste and adjust salt and pepper as needed. The salsa can be served right away but will be even better if you let it sit in the fridge for a few hours.

The salsa can be used to make a chicken tostada as you can see in the picture or just served with tortilla chips. Enjoy!

CUT OUT & COLLECT EACH OF OUR MONTHLY NEWSLET TER RECIPES AND CREATE YOUR OWN NESTOR PHYSICAL THERAPY COOKBOOK!

Arthritis In The Neck

Cedar Planked Smoked Cheese

The problem with arthritis is the loss of range of motion in the neck joints. As bone wears on bone, the surface of the bones actually start to c hange shape. This thins the bones in the neck in some parts leading to a loss of height between the bones. Due t abnormal wear and tear, new bone forms where it shouldn’t, creeping into the holes where the spinal cord p asses through. In addition it can rub on the nerves out to your neck, sho ul ers, arms and even hands. This can lead to a condition called cervical spinal stenosis, which can be quite painful. What can be done to help neck arthritis? While pain medications can h lp control pain, they don’t address the root cause of the pain, which i s poor strength and lack of normal movement. The neck joints on the side of the spine normally experience wear and tear over the years. However, wh en this wear and tear is accelerated due to poor posture, weakness or inju ry, this c n lead to limited, painful range of motion. In addition, with neck arthritis, the smaller muscles that guide the m otions of the neck become weaker, eventually leading tomore rubbing and ar thritis. By gently stretching these tight and restricted joints with specific ha nds on therapy nd exercises, range of motion can be returned. While physical t herapy cannot restore the cartilage or change the bony structure, it can ce rtainly help your neck move better, become stronger, reduce pain and give y ou the power to stay healthier longer. Try this imple test. See if you have restricted cervical joints. Stand with your back against the wall. Can you touch the back of your head to th e wall while keeping your chin level? If you cannot, then your neck joints are limited and you need physical therapy to restore the range f motion.

This is a great appetizer for the holidays. It looks fancy but is to make. Your guests will think you are a gourmet chef!

quick and easy

The cheese can be smoked on a gas grill if you make a smoker

pack. I used the

charcoal grill.

You will need a cedar plank, camembert cheese or a brie (soft c

reamy cheese),

pepper jelly, and 1-2 jalapenos.

Place the plank on the grill for 1-2 minutes a side. You will see some grill marks and you will start to smell the aroma of the cedar plank. (See the grill marks in the picture). Spread the pepper jelly on the cheese. Slice the jalapeno in ha lf, remove the seeds if you like it on the mild side, and arrange jalapeno slices on top of the cheese. Slice the jalapeno crosswise with the seeds if you like it spicy. Place the cheese in the plank. Place the plank on the grill (indirect heat) no flame under the plank. (See picture). Add a few wood chips to the charcoals. Use smoker pack if using gas grill. Co ok about 10 minutes until the cheese becomes soft. Some of the cheese will start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with t ir head protruding forward and their body bent over? This can be subtle or quite noticeable. With neck pain, limited neck posture res ults in loss of balance. Just pull anyone by th ir nose and you will see th ey will falter forward. This is because the normal lines of gravity through th e body change when the spine posture changes. If you or someone you kno w has poor balance, it could be a problem with their posture. Get your neck moving and feeling better. Call us to learn more abo ut our programs today!

Serve with grilled bread or fancy crackers. Enjoy!

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Try this movement for neck pain relief. Relieve Pain In Minutes:

Patient Success Spotlight

Relieves Neck Pain

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CERVICAL ROTATION Turn your head towards the side, then return back to looking straight ahead.

“Since my initial onset of injury, I have been suffering major ti ngling in my arm and neck pain. I've been to 2 other physical therapis ts and Dr. Nestor has eliminated my symptoms. He has given me hop e that I can make a full recovery and get back to the active life that I had!” - Michael Orsini

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

Call Today! 401-356-4777

www.nestorphysicaltherapy.com

Exercise Essentials Flexibility, strength, and stability are needed to keep you moving. Share this with a friend or family member to help keep them healthy too!

REPEAT TRUNK FLEXION | TO FLOOR Sit in a chair with good posture. Hands on thighs. Let your trunk sag toward the floor use your arms to control the movement. Let your arms dangle to the floor. Now use your arms to push yourself up.

FORWARD BEND - LONG SITTING Sit with legs straight out and lower back tall. Bend forward keeping lower back tall to feel a stretch in the back of your thighs. This helps with lower back pain. Hold for 20 counts and repeat as needed.

Exercises copyright of

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Helps To Relieve Your Back Pain

FREE PAIN CONSULTATION FOR YOU AND A FRIEND!

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR YOU FREE PAIN CONSULTATION

FREE PAIN CONSULTATION

THIS COUPON IS GOOD FOR: A FREE PAIN CONSULTATION FOR A FRIEND

Expires: 9/30/20 Call today as spots are limited!

Call today as spots are limited!

Expires: 9/30/20

401-356-4777 CALL TO SCHEDULE TODAY!

Call Today! 401-356-4777

www.nestorphysicaltherapy.com