Stenosis is a term that describes the narrowing of a space. When we're talking about your back, stenosis is when there is a narrowing of the space around the nerve roots that come out from the spinal cord.

What causes stenosis?
One common cause is from a disc bulge or herniation. This is when one of the discs between your vertebrae bulges out from where it belongs and if the bulge is bad enough, ruptures allowing the shock-absorbing material to come out from the disc into the nerve canal.

Another common cause of stenosis is from arthritic changes, like bone spurs and degeneration, that form over several years of wear and tear on your back.

If we trace the cause back even further, the main cause for stenosis really stems from having a weak abdominal core. When your core is weak, you are more prone to overarching your lower back while sitting or standing. This excessive force, over time, creates the perfect storm for developing disc bulges, herniations, and arthritic changes. It doesn't take much pressure at all for the nerve to get irritated which is why stenosis can be problematic.

What can you do?
One of the best things you can do if you suffer from stenosis is to see a physical therapist. After conducting a thorough examination, a physical therapist can develop a treatment plan to help you work on your posture, core strength, and relearn proper body mechanics. These conservative measures help you achieve relief and, if surgery is warranted, recover more successfully.

At Staszak Physical Therapy & Wellness Center, located in downtown Eugene, we are deeply knowledgeable in working with people who suffer from lower back pain and stenosis. Give us a call today to schedule an assessment with one of our physical therapists at 541-505-8180.

If you're watching your carbs but want a filling, satisfying breakfast, this recipe will do the trick.

​​Fill a shallow pan with at least 3 inches of water. Add the white vinegar; bring the water to a boil and then reduce to a simmer.

Equally divide the microgreens among 4 small plates. Squeeze a touch of lemon juice on each pile of greens.

Lay 2 ounces of the smoked salmon on top of the greens.

Cut the avocado in half lengthwise. Remove the pit from the avocado and discard. Remove the avocado from the skin, place the avocado on a cutting board, and cut into thin slices. Put the avocado slices on top of the smoked salmon and add another squeeze of lemon juice.

Crack an egg into a small prep bowl. Carefully slip the egg from the prep bowl into the poaching water. With a spoon, nudge the egg white together so the egg remains as close together as possible. Repeat this for the remaining 3 eggs.

Cover the pan with a tight-fitting lid and turn off the heat. Let the eggs cook for 3 to 4 minutes, then carefully remove each egg with a slotted spoon, letting any excess water drip off. Transfer the egg to the top of the avocado and smoked salmon.

Season with salt and pepper, and serve immediately.

Prep time: 10 minutes
Cook time: 5 minutes
Yields: 4 servings

Source: https://www.cookincanuck.com/poached-eggs-over-avocado-smoked-salmon-giveaway/

When you ask most people to describe the diagnosis for their lower back pain, a lot of people would say disc herniation. However, when we look at the number of patients we see, disc herniation is a much less frequent cause compared to the majority of people who present with lower back pain.

The herniated disc is when the very strong outer layer of the disc starts wearing away and eventually tears, allowing the more gelatinous substance to seep out. The tearing of the outer surface, the annulus, is painful in itself, but the real problem is when the disc material that comes out, starts pressing against the nerve.

Causes for disc herniations are usually related to long-term wear and tear, rather than one specific injury or incident. Poor posture and bad body mechanics are one of the biggest culprits here, too, which results in repetitive pressure and forces on the disc material.

Disc bulges are when the outer disc material does not completely tear. This diagnosis is often not even the cause of a person's symptoms. Many people have disc bulges and no symptoms at all. In fact, there was a study* in the early 2000’s that on a group of individuals who had MRIs, 87.6% of people had disc bulges but were asymptomatic, meaning the bulges were not causing pain.

To properly diagnose the cause of your back pain, it is best to have an evaluation with a physical therapist. He or she can evaluate your posture, joint motion, strength and flexibility along with your health history, current symptoms, and any aggravating factors. To schedule an evaluation with our office, please call 541-505-8180.

*Source: https://www.healio.com/spine-surgery/imaging/news/online/%7Ba1a2db19-b77a-4ec2-97cf-66f382d4527c%7D/disc-bulging-most-prevalent-abnormal-finding-on-mri-in-asymptomatic-patients

We've all heard that a sedentary lifestyle is not good for us and sitting at a job for 6-8 hours a day doesn't help turn that around for the better.  But why is sitting so bad and what does it do to our bodies?

There are several health issues that come from sitting hours on end. However, one that we'll focus on here is the impact on your hip flexors. Your hip flexors are a group of muscles that connect your upper leg to your hip and are involved in just about every kind of movement that deals with the lower body:  exercises like the squat, deadlift, overhead press, bench press, etc.

When it comes to muscles, the best way to keep them strong and healthy is with movement. When muscles expand and contract, blood and oxygen can move throughout your body. However, sitting keeps your hip flexors in a contracted (shortened) state which turns into tightness.

Won't a good stretch fix the problem?
Yes and no. While we always encourage stretching, and there are some really awesome stretches you can do for your hip flexors, the long-term effects of prolonged sitting can be more significant.

For instance, when you have tight hip flexors from sitting, typically you will see weakened core muscles because you're not engaging them with standing. When you combine tight hip flexors and a weakened core, now you're looking at posture issues which lead to additional concerns, i.e., upper and lower back pain, neck pain, misalignment of the spine, etc.

So what can you do to fix tight hip flexors?

1. While at work, make sure you get up and walk around and stretch every couple of hours. Do this for 10-15 minutes so your body can recover and get blood and oxygen flowing again.
2. Make stretching a habit. Here are some excellent daily stretches to help keep you limber.
3. If your pain is excessive and possibly caused by an injury, see a physical therapist. He or she can walk you through proper movements for your body and help get you moving freely again.

At Staszak Physical Therapy & Wellness Center, located in downtown Eugene, Oregon, our team of physical therapists and PT aides are here to help. Give us a call today to schedule a consult. 541-505-8180

Many patients who have never experienced physical therapy before tend to think physical therapy is just exercise programs and hot and cold pack regimens. While these both can be utilized in a physical therapy treatment program, manual therapy is proven to reduce recovery times and increase a patient’s range of motion and strength.

Manual therapy is the use of a physical therapist’s hands to relieve pain and restore mobility. While this might sound like a massage, manual therapy includes kneading and manipulating soft tissue such as muscles to increase circulation, reduce scar tissue, and relax muscles to reduce pain.

Manual therapy can also include joint mobilization and manipulation, where the physical therapist uses measured movements at different speeds and forces to move bones and joints. This action loosens tight tissue around joints and helps with flexibility, mobility, and pain. When used in conjunction with an individualized exercise program, manual therapy can help restore function in the treated area.

Does Manual Therapy Hurt?
Manual therapy doesn’t have to hurt, although there can be some discomfort since physical therapists are actively manipulating a painful or tight area.

Before beginning manual therapy, a physical therapist will have a consultation with you to understand your unique condition and baseline your current range of motion, strength, and flexibility. Physical therapists will modify the amount of force they use depending on the injury and if the pain is chronic, acute, or post-surgical. After treatment, you may experience some soreness for a day or two, but usually, you'll see an immediate increase in your range of motion and experience reduced pain levels.

Does the thought of running outside in the wet or cold make you want to dive back into the warmth of your favorite blanket? If you love to run, know that you don't have to be stuck on the treadmill during winter. There are some upsides to continuing your favorite pastime during the winter months. Some of which make cold weather running a bit more attractive than you may think.

Reduce Visceral Fat
Studies have shown that cold weather running decreases the amount of fat you maintain in your body. If you weren't aware, the human body has various types of fat that at one point or another can be converted to be used as energy or fuel during activity. Consistent cold weather running affects the more dangerous fats, the visceral fat, more commonly associated with LDLs and VLDLs. Visceral fat is the fat that surrounds your organs and leads to increased risk of coronary artery disease. Increased physiologic health in and of itself is a great reason to take to the cold streets.

Train Your Breathing
Cold weather running is good for building endurance and improving body composition. By continuing to exercise outdoors during the winter, you are giving yourself the opportunity to train your breathing in such a way that your body can sustain greater amounts of activity. An improved breathing pattern is a solid benefit to a runner which will pay dividends in the warmer months.

Eliminate Overheating
Running in the cold also decreases the amount of heat stress on your body. This reduction is especially significant for distance runners as they are exercising for prolonged periods of time. Furthermore, it is easier to run in some colder temperatures. If you think about this for a minute, consider when a few of notable marathons take place. The Chicago Marathon and the Marine Corps Marathon are both held in October while the New York Marathon is held in November. It is unquestionably cold in all of these cities at that time of year.

These are just a few reasons to help get you out the door for that run. You’re not alone, so get out there and take advantage of some of the positive results that come from cold weather running. You never know, you may just train your way into a personal record.

How many times have you told yourself that you are going to stick to a workout routine only to give it up after a week or month? This quick burn out is all too common. Personal trainers are an effective instrument to help prevent this gym fatigue, keep you accountable, and help you reach your fitness goals. Here are four reasons personal trainers are beneficial.

External Accountability
It's harder to stay home from the gym when you have someone else checking up on you. Reminders from your trainer will convince you to keep going. Furthermore, having an appointment will make you less likely to skip out on your workouts. Lastly, if you build a good relationship with your trainer, you will have someone to socialize with making the gym more enjoyable. 

Encouragement and Proper Training
With a trainer cheering you on, you will feel better about your workouts and yourself. What’s more, personal trainers know how to push you to work harder and reach your goals faster. Your trainer will also create a workout plan with exercises targeted at your specific areas of concern. 

More than Exercise
More often than not it takes more than a workout plan to get fit and stay fit. Many personal trainers are well equipped to offer diet advice as well. A personalized diet plan that works in conjunction with your trainer's recommended workout plan will help you reach your goals even faster. 

Break Free from Routine
Chances are if you go to the gym you hop on the same machine time and time again. This routine, in time, will become boring and make you want to quit. Personal trainers know exactly how to use each machine and how to do other types of exercises to add variety to your workout. Changing it up will keep you excited about working out and make you want to keep it up.

Call today to schedule a session with one of our personal trainers. He or she can develop a plan to help you reach your goals! (541) 505-8180

Recovering from surgery can be long and arduous. However, having a care and rehabilitation plan in place before your surgery can help speed up recovery time and lead to a stronger you. Depending on the complexity and scope of your procedure, physical therapy could be an excellent addition to your recovery plan. Physical therapy provides many benefits to your mind and body after surgery. Here are some benefits to including physical therapy in your recovery plan. 

Mobility
It is important to get moving as soon as possible after surgery. Learning exercises to move the muscles of your previously injured area will help ensure proper range of motion and increase your mobility. Your physical therapist will work with you to create a personalized plan to improve your overall strength to help prevent re-injury. 

Promote Healing
During surgery, our muscles develop scar tissue and become irritated. Proper exercise and stretching techniques help to reduce the amount of scar tissue development. Also, these techniques will help build muscle memory to ensure you maintain proper body alignment throughout your healing. 

Proactive Approach
Working towards your goals with the physical therapist will put you on a track to success. Your individualized plan will teach you proper body mechanics. After recovery, you will have the tools to stay strong and prevent future issues. Being proactive in your recovery is the best way to stay both mentally and physically healthy. 

Avoid Opioid Dependency
Physical therapy can diminish pain and the need for pain medication. The CDC released guidelines for prescribing opioids and recommended that physical therapy should be used in conjunction with the medicines to reduce the risk of dependency. The sooner you can live pain-free without pain medications the less risk you have of developing a dependency on the drugs. 

Staszak Physical Therapy & Wellness Center, located in downtown Eugene, is here to help with all of your post-surgical physical therapy needs. If surgery is unavoidable, we will develop a plan with a post-op goal intended to help you recover, get strong, and stay strong. Call today to speak with our caring staff to get your plan started. (541) 505-8180

One aspect of starting a workout regimen that people dread is the soreness that comes with it. The day after a workout can be tough for even the most dedicated gym goers. It is important to recognize the difference between soreness and a sports-related injury. 

Soreness
Soreness is very common and naturally occurring caused by muscles stretching and growing during and after workouts. Typically, you will notice the first signs of soreness either the night of or the morning after your workout. With soreness, you may feel weak and have aching pains in the muscles that you used at the gym. In addition, you may have tenderness and stiffness. To treat soreness, ice the muscles that are causing you trouble and continue light activity that keeps you moving but doesn’t cause extra stress to the impacted muscle groups. Normal activity should resume once you feel strong enough to do so. 

Injury
Unlike soreness, an injury will typically show itself as a sharp stabbing pain. If this occurs, it is time to see a doctor. Sometimes though, an injury is not as obvious and can disguise itself as common soreness. The difference between an injury and soreness is the length of recovery. Soreness should only last a few days, and anything longer than that could potentially be a sign of underlying injury. If movement is hindered and home treatments like icing are not working, it is time to make an appointment to let a professional determine what is causing your pain. 

Physical Therapy
Physical therapy can help in both treating an injury and preventing injuries from occurring in the first place. Before you begin a workout regimen, consult a physical therapist to determine what your body can handle and to learn proper techniques when working out. If an injury occurs, a physical therapist can create an individualized workout plan to get you back to full strength and back in the gym. 

For more information about the differences between soreness and injury and how physical therapy can help with these problems call us at 541-505-8180. At Staszak Physical Therapy & Wellness Center, our team of therapists and trainers wants to help you reach your full potential. We will focus on you and your situation to create a plan that will help you achieve your goals. 

Treatment after an automobile accident is critical. While these types of incidents are unexpected, knowing what to do can be the difference between recovery and long-term problems. Develop a plan now, so you are ready if this unfortunate event occurs, and you can save yourself from lifelong complications. 

See your doctor
After every accident, it is important to consult with a physician to ensure that no clear and present injuries need to be addressed. This step is necessary because injuries aren’t always as obvious as you would think. Once you have been cleared by the doctor, then you can begin taking steps to recover from the event. 

Controlling inflammation at home
One thing that happens when you are in an automobile accident is the stretching and tearing of muscles. In turn, this type of muscle strain can lead to muscle damage and constant inflammation, causing pain. To stop these muscles from hurting it is vital that you get the inflammation under control. Several steps can be taken at home to control the inflamed muscles. Anti-inflammatory drugs like ibuprofen are highly effective at controlling inflammation. Treating the injured area with an ice pack is another way to calm down the damaged muscles. 

Physical therapy
At Staszak Physical Therapy & Wellness Center, located in downtown Eugene, we want to help you recover from the unexpected. We have many methods at our disposal to use if you are injured. Also, we also take pride in providing you the skills needed to regain strength and proper body positioning. Not only do we target your specific issues, but we teach you effective exercises to get you back to feeling better and on with your life. We focus on each individual to craft the best possible treatment plan. If you follow the plan we create, it is possible for you to feel better than ever. 

If you find yourself in need of care after an automobile accident, we are ready to help. Our friendly and professional staff is here to help you get back to full health. Feel free to call us at 541-505-8180, and we will set up a time to see you and create a plan that is best for you and your individual needs.