RockyMountainPT: Is Back Pain Slowing You Down?

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IS BACK PAIN SLOWING YOU DOWN?

INSIDE : • Back Pain Prevention • Healthy Recipe

• Exercise Of The Month • Patient Success Spotlight

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DISCOVER REAL RELIEF FROM BACK PAIN

FREE PT CONSULTATION

Back pain can hinder your day-to-day activities. Left untreated, it can even lead to long-term joint, spine and nerve damage. As one of the most common physical complaints, over 80 percent of the U.S. population will suffer from it at some point in their lifetime. The pain itself can hinder your ability to reach, lean, kneel, lift or bend. It can also hinder your time spent with friends and family. Direct pain aside, minor aches and cramps associated with a back pain problem can make you irritable—ruining your good time. What Causes Back Pain? A few things cause back pain. The American Physical Therapy Association covers each of these, but the following are leading causes: • Spinal and core muscle weaknesses • Bad posture • Spinal muscle and tissue damage • Improper lifting form • Limited hip, spine and thigh muscle flexibility • Bad abdominal, pelvic and back muscle coordination Unfortunately, a lot of people don’t seek treatment when back pain arises. Before they know it, they have a big problem. They might assume nothing— except for medication—can solve their back pain problem. Medication might mask the pain, but it won’t cure the problem’s root cause.

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Back Pain Solutions. You’re in luck: Back pain can be relieved! The National Institute of Neurological Disorders and Stroke covers a number of back pain remedies. These include the use of strength exercise, physical therapy and medication. Where medication is considered, anti-inflammatory drugs, analgesic medications and counter-irritants are the most popular. Before you can treat your back pain, however, you need to know why it started. Whether you’ve tweaked a muscle or have a deeper injury, a spine specialist can help.

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BACK PAIN PREVENTION A little prevention goes a long way. If you want to avoid future back pain, you can make sure you’re being good to your back. Lift Properly. You pick things up constantly. Even if you’re lifting something light, make sure you’re facing the object. Squat, keeping your spine straight. Lift with your leg muscles, as this will reduce the pressure placed on your spine. Use Good Posture. When you’re standing, imagine a string is attached to the top of your head—lifting you up. This will keep your hips, spine, shoulders and neck aligned. If you’re sitting, don’t slouch. Use Strength Training. Your body has hundreds of muscles. These muscles protect and control your spine. By lifting weights, running and swimming, you can keep them strong. Train your core muscles. In doing so, you’ll easily control quick, lifting movements. 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. Repeat 10 times. EXERCISE OF THE MONTH This exercise is designed for pain prevention call your therapist if you are experiencing any pain!

It never hurts to visit a physical therapist, either. Get regular check-ups, and make sure your body is in good condition. If you have a history of back injuries, pain or minor aches, don’t hesitate to talk to a professional. You deserve a pain-free life, and your back will thank you. Sources: http://www.apta.org/ https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back- Pain-Fact-Sheet

Strengthens Back

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HEALTHY RECIPE Feta Chicken Burger

INGREDIENTS •1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise • 1/2 cup chopped roasted sweet red pepper • 1 tsp garlic powder

• 1/2 tsp Greek seasoning • 1/4 tsp pepper

• 1-1/2 lbs lean ground chicken • 1 cup crumbled feta cheese • 6 whole wheat hamburger buns • Optional: lettuce leaves & tomato slices

INSTRUCTIONS Preheat broiler. Mix cucumber and mayonnaise. For burgers, mix red pepper and seasonings. Add chicken and cheese; mix lightly but thoroughly. Shape into six 1/2-in.-thick patties. Broil burgers 4 in. from heat until a thermometer reads 165°, 3-4 minutes per side. Serve in buns with cucumber sauce. If desired, top with lettuce and tomato.

https://www.tasteofhome.com/recipes/feta-chicken-burgers/

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PATIENT SUCCESS SPOTLIGHT

Central Fort Collins Loveland – Orchards

(970) 305-5070 (970) 702-2507 (970) 587-7517 (970) 672-8875 (970) 460-0066 (970) 301-4596 (970) 568-8461 (970) 775-2429

Windsor Greeley

South Fort Collins

Johnstown

Windsor (Pediatric) Greeley (Pediatric)

“Most recently helped me to return to full strength!” “I went to therapy to seek treatment in stenosis located in my lower back and its resulting numbness and tingling in my feet. I always received excellent and compassionate care from Rebecca and Sarah. Through their efforts, I am better and able to live with my situation, and improve my ability to return to long walks and hikes. Rebecca and Sarah have most recently helped me to return to full strength after a procedure that inserted two ‘vertiflex’ in my lumbar spine. Their help and encouragement have returned me to how I was before the procedure.” - Douglas F. STAFF FEATURE DR. MEGGAN JORGENSEN, PT, DPT VP OF OPERATIONS, LICENSED PHYSICAL THERAPIST, DOCTOR OF PHYSICAL THERAPY, CERTIFIED FUNCTIONAL DRY NEEDLING

DISCOVER HOW TO LIVE PAIN FREE At Rocky Mountain Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Rocky Mountain 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

OUR SERVICES • Physical Therapy • Dry Needling Therapy • Therapeutic Exercise • Manual Therapy

Meggan grew up on a small hobby farm in Jackson Wyoming where she raised 4-H animals and horses. She graduated from the University

of Wyoming with her Bachelors in 2004 (GO POKES!!) and The University of Colorado Health Science Center with her doctorate in 2008. She has worked for Rocky Mountain since 2012 and enjoys working with people who have been to therapy prior without success in order to show them what physical therapy really can achieve for them. She has a passion for getting people better and returning them to what they love to do. Meggan spends her free time with her husband, daughter Alex, and son Dax most often outside enjoying family time and all of the activities that Fort Collins offers. She was recently selected as a top physical therapist in Fort Collins, CO by the Worldwide Leaders in Healthcare.

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