SportAndSpineTherapyOfMarin_Support for Your Herniated Discs

SportAndSpineTherapyOfMarin_Support for Your Herniated Discs

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . JULY 2020

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THE SUPPORT YOU NEED PHYSICAL THERAPY: FOR YOUR HERNIATED DISC

ALSO INSIDE: • Treatment for Your Herniated Disc • Back Pain & Sciatica • Staff Spotlight: Tricia Serres • Healthy Recipe: Feta & Herb Crusted Salmon • Exercise Essentials

N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .

JULY 2020

WWW.SSTMARIN.COM

HERNIATED DISC PHYSICAL THERAPY: THE SUPPORT YOU NEED FOR YOUR

R E S T O R E

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 with poor body mechanics. 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 you face the risk of potentially herniating a disc in your back. Call San Anselmo (415-457-4454) or Novato (415-898-1311) today or visit our website at www.sstmarin.com.

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 be compromised, essentially deflating the cushioning in between the vertebrae which can contribute to increased stress on the nerves and ligaments that support the spine. 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

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 movements, 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. We recommend scheduling a consultation with one of our physical therapists as soon as possible, in order to treat the pain before it intensifies. If you are looking for a natural, easy, and effective way to manage your back pain, schedule a consultation with Sport and Spine Therapy of Marin today! Call your physical therapist at our San Anselmo (415-457-4454) or Novato (415-898-1311) clinics or visit our website online at www.sstmarin.com.

TREATMENT FOR YOUR HERNIATED DISC

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M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRENGTHEN YOUR CORE

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Exercises copyright of

Front Plank (Forearms & Feet) Lie on your stomach with elbows bent. Your legs should be straight out behind you with your feet together. Raise up on your forearms and toes. Create a nice straight line with your body from your head to your heels. Concentrate on tucking your pelvic to engage your abs, squeezing your glutes and quads to keep your legs straight, and squeezing your legs together as you hold. Hold for 20 seconds and repeat 3 times.

Are you suffering from:

• Lower Back Pain • Arthritis • Sciatica • Shoulder Pain • Knee Pain • Problems Walking • Sports Injury • Post Operation Pain We can help you find the source of your pain and the relief you need! Call us today! • Neck Pain • Headaches

Always consult your physical therapist or physician before starting exercises you are unsure of doing.

TRICIA SERRES , DPT STAFF SPOTLIGHT

Back pain commonly develops from repetitive strainingmotions, such as bending down to pick up heavy boxes, or from a sudden trauma, such as a motor vehicle accident. It can also result from underlying conditions, such as herniated discs. Degenerative disc disease is another common culprit, which is typically caused by obesity or poor posture. Those with degenerative disc disease usually report feeling dull, aching, and chronic pain in their lower back. Sciatica, also known as “lumbar radiculopathy,” affects people typically between the ages of 30-50. Common conditions that can lead to it include arthritis, bone spurs, or any injury that affects the sciatic nerve. Common injuries include sports-related collisions, harsh falls, herniated discs, or anything that occurs gradually over time through overuse, repetition, or general “wear and tear.” HowCan I Find Relief? Fortunately, back pain and sciatica are both effectively treated through physical therapy. Your physical therapist will help determine your diagnosis before creating your treatment plan. The main stages of your plan will focus on pain relief, whichmay include light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. Your physical therapist will expand on your exercises and stretches by making them more intensive over time, helping to increase your overall strength and range of motion. If you are diagnosed with sciatica, specific leg stretches will be implemented into your treatment plan, in order to loosen up the sciatic nerve. The overall goal of physical therapy for back pain and sciatica is to alleviate pain, improve range of motion, and strengthen the body. We want to help you get back to living your daily life. BACK PAIN & SCIATICA BECOME PAIN-FREE WITH PHYSICAL THERAPY

Tricia grew up in a small town in southwest Wisconsin where she played a range of sports from volleyball and basketball to running cross country and track & field. Her love for both academics and athletics led her to Luther College in Decorah, IA where she graduated with a BA degree in Biology in

4 9 2016. While there, she competed at the national level in cross country and track, earning 11 All-American honors. Her academic journey continued onto Clarke University in Dubuque, IA where she graduated with a Doctorate of Physical Therapy degree in 2019. Tricia and her husband decided to move outside of the Midwest for a new adventure and landed on the west coast. After passing the national board exam, she decided to pursue a career in outpatient orthopedics. She is passionate about helping people rehab from injuries and surgeries to return to the activities they enjoy. 2 7 9 6 8 2 1 8 9 Tricia is on the Impalas Racing Team and is an assistant coach for the Marin Catholic cross country team. As a competitive runner and coach, Tricia is familiar with the challenges of injury and the recovery process required to return to sport stronger than before. She is eager to utilize her knowledge and experience to help runners and athletes through injury rehabilitation, as well as educate people on ways to stay injury-free in pursuit of their athletic goals and dreams. 3 6 4 1 7 2 2 8 6 7 9 3 1 6 1 5

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Healthy Recipe: Feta & Herb Crusted Salmon • 1 salmon fillet - Thaw if frozen • 1/2 cup Feta Cheese • 1/4 cup roughly chopped fresh parsley • 2 tablespoons roughly chopped fresh chives • Juice from half a lemon • 1/8 teaspoon salt • Pinch of pepper Directions: Preheat your oven to 400 degrees. Line a baking sheet with parchment or foil for easy clean up. Combine parsley, chives, Feta, lemon, salt and pepper on cutting board. Run knife through the combination several times, chopping up all ingredients to mix. Spread combined ingredients on salmon fillet. Bake for 20 minutes or until cooked through. Serve!

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RESTORE, MAINTAIN, & ENHANCE: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311

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