Zionsville: Back Pain & Gardening

THE

MAY, 2019

TEND TO YOUR GARDENWITHOUT THE RISK OF BACK PAIN OR SCIATICA ZPT GaZette NEWSLETTER

Spring is prime-time for gardening, with flowers blossoming and the weather making outside activities more enjoyable than ever. Gardening is a great way to get outside and take advantage of the fresh air, but it can also put a strain on your back. Millions of Americans suffer from debilitating back pain each year that affects their quality of life. It can present itself in a number of ways – whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or partaking in your favorite hobbies, physical therapy can help relieve your back pain. Our clinic can also diagnose whether the pain you’re feeling is a result of general back pain or sciatica. Back pain typically develops as the result of an injury or muscle strain, which is why

it is so common with the repetitive bending, digging, and reaching that gardening entails. Sciatica is a specific type of back pain that is extremely common. It develops from issues surrounding the nerves and can be felt in the lower back, legs, or buttocks. Sciatica occurs when the sciatic nerve becomes “pinched” or otherwise damaged in some way, thus resulting in a “shooting,” “stinging,” or “burning” sensation. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at Zionsville PT are licensed and trained in helping alleviate your discomfort. They can also provide you with helpful tips for avoiding back pain and sciatica while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities.

THE

MAY, 2019

ZPT GaZette NEWSLETTER

Dear ZPTfamily and friends,

consider dropping in to ZPT to purchase your Jones Greenhouse gift cards from us, which support the Zionsville Optimist Club. Win-win!) Recently my Optimist Club friends and I attended the fund-raising breakfast for Silvia’s Child Advocacy Center in Lebanon.The breakfast featured speakers who are the leaders in Boone County and in the state of Indiana in the field of child advocacy and protection. We learned some startling statistics, namely that 1 out of 10 children under the age of 18 have experienced some form of abuse by the time they reach their 18th birthday; 90% of those are involving someone the family knows and trusts. It is all our responsibility as adults, to protect and believeourmostvulnerablecitizens, thechildrenwho cannotprotect themselves in these toughsituations. We were advised to report any suspicions to the local authorities, the local police, to investigate. In addition, we are to report any suspicion to the Indiana Child Abuse and Neglect Hotline, 1-800- 800-5556. HappyMother’sDay toall themomsand themothers- to-be! It is an awesome responsibility to become a parent; the special closeness that a mother has with her children is a true blessing throughout their years. I love the transition that I am experiencing, watching some of our children become parents and loving on the little ones.

INSIDE:

Our theme this month is gardening, and of course I always think of my dad and his love for gardening both in the vegetable garden and his perennial gardens. He would spend a great deal of his spring and summer

• How Can I Prevent Back Pain Or Sciatica While Gardening? • FREE Screening Consultations • BIRTH BOOTCAMP Returns! • More Patient Success

ELAINE MORRISON Owner

time outdoors, preparing the soil, looking for starts, planting seeds and plants, tilling, hoeing andwatering.Theharvestsweregreat fun,especially if we could beat the raccoons to the sweet corn! Although it has been 20 years now since my dad passed away, I hold on to the memories of seeing him work across the yard, hearing him summon me to look at the newest plant growth or flowers, and smelling the soil that had just been tilled, or the grass that had just been mown. My grandmothers were both gardeners, too, especially my grandma Wanieta, who I remember working her garden to provide us with the best and freshest meals, including vegetables, fresh eggs and fresh chicken - don’t ask the details on that one! Grandma Ruby would work with her flowers and potted plants, as I remember when she lived “in town” and had patio space. My grandmothers and my mom were all great cooks as I grew up, and I wonder now if I can hold onto that legacy for my grandchildren. I cook and bake so differently than they did, and I certainly don’t have much time to garden. I will be trekking up to Jones Greenhouse in Gadsden to purchase some lovely flowers for our porches again this year. (Side note: if you haven’t purchased your flowers or vegetable starts this year,

Patient Success SPOTLIGHT

Got me back on track for strengthening! "After my second attack of sciatica in November 2018, my primary care physician recommended PT to strengthen my lower body and back and develop more flexibility to prevent the return of sciatica. I had become sedentary and easily fatigued when walking and climbing. The PT training at ZPT got me back on track for strengthening, and I could tell the improvement in three weeks! The rest is up to me maintaining the discipline to stay with it! Thanks!" - Charles G.

Be blessed, Elaine

P.S. “The winter is past; the rain is over and gone. The flowers appear on the earth, the time of singing has come…” Song of Solomon 2:11-12

BEST WISHES, AMANDA! Congratulations to Amanda Raines, PT Tech, and organizer extraordinaire, for being selected to be in the Masters program for Athletic Training at the University of Indianapolis starting this summer. She will be working part time beginning in June. We appreciate all the care she has given our patients over the past 1 and ½ years as she has applied to schools and prepared for the upcoming new chapter in her career. Come by and chat with Amanda about her new schooling and adventures!

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www.ZionsvillePT.com

More Patient Success "I recovered so quickly!" "I'd been neglecting to keep my upper body in shape. Eventually, I started having terrible back pain. I came to ZPT because I wanted an interactive experience in managing the pain and the encouragement to do other activities in addition to the usual stretches. I recovered so quickly within a couple of months that I completed my treatment a few sessions earlier than expected! I've learned not to take my muscle strength for granted, and now I workout three times a week with a personal trainer in addition to my biking activities. Thanks, ZPT! You're all an awesome team to work with!" - Suna S.

- Susan S.

BIRTH BOOTCAMP returns! Liz Escoffery will be the instructor for these educational classes which offer each couple an opportunity to learn a great deal about what to expect during pregnancy, labor and delivery, and to ask questions of a real expert! • 10 week Comprehensive Class: Sundays, July 28- Sept 29, 3-5:30 pm, for those expecting in October, November or December.

Look online for classes coming this summer and fall, and to contact Liz through her website. Classes continue to be offered conveniently at Zionsville Physical Therapy. Please contact Liz Escoffery, MA, CFCP, childbirth educator directly to register for the class or to ask questions about her program: indyfertilitycare.com

HOWCAN I PREVENT BACK PAIN OR SCIATICAWHILE GARDENING?

Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is important to take the necessary steps to protect your back from injury while gardening. Below are 3 tips for pain-free gardening: 1.Warmupfirst. Much likeanyother formofphysicalactivity, it is important towarm upbeforegardening.This isespecially important ifyouenjoy tending toyourgarden in the morning, as your lower back is the most vulnerable to injury first thing in the morning. It is important for morning gardeners to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. Adding in some back stretches can also help decrease your risk of pain or injury. 2. Dress for the garden. Gardening requires dressing for the occasion. Weather permitting, it is ideal to wear long pants and long sleeves. If it is too warm to do so, at least make sure you have on protective gloves and supportive shoes. Make sure your shoes cover the entire foot and have a skid-resistant sole. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body: • The tool should be sturdy but not heavy. • Choosehandles thatprovideacomfortablegripsize.Thegripshould feelsoftand should easily fit into your hand. • Choose a tool that is efficient at the task it is meant to perform – one that utilizes leverage and is sharp enough to cut. Protect your back before, during, and after gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift, rather than your back. • Alternate tasks such as digging, lifting, and walking. This relieves strain on your spine

How can physical therapy help my back pain or sciatica? While following the above steps can greatly decrease your risk of pain or injury, they are not always completelyeffective.Fortunately,backpainandsciaticaarebotheffectively treated throughphysical therapy.Our licensedphysical therapistswillhelpdetermineyour diagnosis before creating your treatment plan. The main stages of your plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. Asyouprogressand improve,yourphysical therapistwillexpandonyourexercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves movingagain.Wewillalsodesignacomprehensiveexerciseandeducationprogram to get you back to comfortably doing what you want to do. A physical therapist can help you move better with less pain, which can make your hobbies and physical activities much easier. A physical therapist can help speed up your recovery by giving you the tools to be successful – we don’t just treat your symptoms;wewant toempoweryou tobeable topreventyourpain from returning and to liveyourdaily lifewithout fearingdiscomfort fromyourbackpainorsciatica. If you are experiencing back pain or sciatica and you are looking for relief, contact Zionsville PT today – we’ll get you on the road to recovery so you can get back to tending your garden in no time!

Extended offer through the end of June: Free Consultations IN HONOR OF MOTHERS AND MOTHERS- TO-BE:

We are continuing our special offer to provide free 20 minute screening consultations with our Women’s Health Physical Therapy specialist, Elaine, to help you find out if your back, pelvis, abdomen or pelvic floor muscles would benefit from the interventions we provide. This is especially designed for women with upper back or lower back pain, pelvic pain, difficulty sitting or getting in and out of your vehicle, pain with stair climbing or long distance walking, or pain with lifting children. We can also discreetly discuss any pelvic floor symptoms such as incontinence, excessive pressure or pain in the pelvis, or physical difficulty with intimacy. Call today to schedule: 317.873.2033, or e-mail a request to [email protected].

www.ZionsvillePT.com