NestorPT_Sciatica and Back Pain


Staff Spotlight: Meet Dave Domenico Dave’s one-year anniversary was last month. Congratulate Dave the next time you are in the office!

Is there a place you would love to travel? I would love to go to Africa. I’ve always wanted to go on an authentic safari and see the wildlife in person. While I’m there, I would also love to see Egypt. I have always been interested in Ancient Egypt and would be very interested to see the pyramids,sphinx, and other landmarks in the country. Do you have a favorite food or restaurant? I can never get enough pizza! I enjoy trying different pizza places on my quest to discover the world’s best pizza slice. So far I enjoy the authentic New York style slices the most but I would love to visit Chicago to try the deep dish style. We do have some great food right here in Rhode Island too! I frequent Federal Hill often. My favorite restaurant would have to be the Coast Guard House in Narragansett. What is something people may not know about you? I won a lip sync battle competition in 2016! My friends and I choreographed and performed to “24 Karat Magic” by Bruno Mars and we brought home the gold! It was a fun time and I love music so it was a great experience. I also really enjoy going to concerts. You may not know that I am a licensed bartender as well! What do you like to do in your free time? When I’m not working, I’m working out! You can find me in the gym most nights of the week. I love to work out and research new workout programs to help reach my fitness goals. I also like watching/playing sports with my friends. We have a group that has started playing flag football on the weekends. I also recently started playing pool more often. I am still a beginner but I’ve slowly started improving. What is an activity you plan on doing in the near future? I plan to try snowboarding for the first time this year. When I was a teenager I skateboarded for a bit and I feel like it would awesome to try and shred in the snow. I’ve always been interested and it’s something I have been really wanting to try.


261 Main Street North Smithfield, RI 02896

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

Struggling With Back Pain or Sciatica? Stand Taller With Physical Therapy!

Did you know that over 80% of people across the world will suffer an episode of back pain at some point in their lifetime? If you are suffering from back pain or sciatica, you know how hindering it can be. With chronic back pain, radiating leg pain, or stinging sensations across the sciatic nerve, it can be difficult to live your life to the fullest. If you find yourself in pain when bending down, standing up, or lifting objects, it’s time to see a physical therapist. At Nestor Physical Therapy, we are fully equipped to treat any back pain you may be experiencing. Contact us today to schedule a consultation and find out more about how our services can benefit you! The differences between back pain and sciatica: It can be difficult sometimes to determine the differences between general back pain and sciatica. Sciatica is a specific type of back pain that is caused by a compression or irritation of the sciatic nerve. Your sciatic nerve is the largest nerve in your body – it is approximately 2 centimeters wide, extending all the way down your back, your buttocks, underneath the piriformis muscle, and to the backs of your legs and your feet. It is made up of several nerves that exit your lower back from the lumbar and sacral levels (L4-S3), transmitting sensation and muscle control.

Common culprits of sciatica development include weakness in the gluteal muscles or tightness in the piriformis muscle, as they can compress and irritate the sciatic nerve. Common sciatica symptoms: The sciatica symptoms reported from patients tend to vary. Some may experience a deep ache in the buttocks, while others experience a severe pain radiating down one of their legs. It is also possible to feel a tingling or numbness in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can become more severe and affect the strength of your leg muscles. Common sciatica treatment: The safest, easiest, and most effective mode of sciatica treatment is through physical therapy. Physical therapy examines the root cause of pressure on the nerve and works to quickly alleviate that pressure. Our licensed physical therapists will analyze the movements of the muscles surrounding the sciatic nerve, in addition to the back and hip joints. They will design an individualized treatment plan based on the specific needs of each patient, in order to strengthen the affected muscles, improve joint flexibility, and prevent problems from occurring again in the future.

Call Today! 401-356-4777

How Successful Is PT For Back Pain & Sciatica?

There are some tips you can follow to relieve your sciatica pain on your own. These can be done before coming in for treatments, or in tandem with your physical therapy treatments:

• Performing gentle stretching exercises.

• Avoiding prolonged sitting. Make sure to get up every 30 minutes and change positions frequently. • Putting a pillow behind your knees when sleeping on your back or between your knees when sleeping on your side. • Using your legs to bend down when picking up objects off the floor, rather than using your back.

• Alternating ice and heat on the buttock to reduce inflammation.

In this study, patients saved an average of $2736.36 for their low back pain treatment simply by being referred to a physical therapist in the beginning. If you are suffering with back pain or sciatica, consult with your doctor about physical therapy treatments, or contact our office to learn more about how you could benefit. At Nestor Physical Therapy, we aim for speedy and effective recoveries at low costs. Don’t live with back pain any longer – stand taller with physical therapy.

• Asking your doctor about coming to physical therapy, or giving us a call.

A study found in the medical journal SPINE proves both the physical and monetary benefits to treating back pain and sciatica with physical therapy. It demonstrates that when doctors refer their patients for physical therapy treatments early on in the diagnosis, their patients have shown significant improvement and lowered treatment costs.

Who Do You Know That Needs Our Help?

Refer a Friend Do You Have Friends or Family Unable to Do The Following?

9 Move without pain 9 Bend and move freely

9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

If you answered “yes” to any of these, please call us today at 401-356-4777

Patient Success Spotlights

“Prior to coming for PT, I had been suffering with debilitating sciatica down the left leg that prevented me from sitting or standing in one position for more than a few minutes at a time. Walking upstairs was painful as was walking my dogs and I could not ride horses at all (which I usually do 2-3 times a week). After a few sessions of PT, I started to feel much better. I continued with the exercises at home as well and now I am completely pain-free! It has been a very good experience. The staff is very friendly, personable and knowledgeable about all aspects of my PT needs. Dr. Nestor and his team were great. Thank you so much for your help Dave and everyone! I greatly appreciate your help!” - Nancy Saucier “The staff is very friendly, personable and knowledgeable about all aspects of my PT needs.”

“When I first came to Nestor Physical Therapy, I had pulled a muscle in my back, which prevented me frommy normal exercise schedule and made it difficult to go from a sitting to standing position without lots of pain. Now after working with everyone for the last few weeks and doing my home exercises faithfully, I am back to all my activities and my back feels stronger than it has in a long while! I am 100% pleased with my results and I know I can come back to Nestor if I ever experience any other issues in the future and I’ll get the best results!” - Allison Pierce “...I am back to all my activities and my back feels stronger than it has in a long while!” 1. Shop Well For Yourself - It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn’t eat, promise to eat your 3 to 5 servings of vegetables each day. 2. Schedule Your Exercise - Your schedule will be very hectic this year, like every year. Schedule your workouts just as you would any other appointment. It’s okay if you can’t make it to class, but make sure that you get some activity in at least three days per week. 3. Hydrate - Keep your water bottle with you at all times. You should be drinking eight, 8-ounce glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.

3 Healthy Tips For The New Year


My wife calls this yummy and it’s like Jambalaya, so we call it “Yumbalaya”; you can decide. Lucky for us, in New England, football goes into January and often February so that means football parties! Whether you are hosting or need to bring a dish - you want to watch the game, not spend time prepping food. This “One-Pot” dish can be made entirely ahead of time and kept warm on the stove or put it in your crock pot and hit the road.

It might seem like there are lots of steps with this dish, but they are all simple and can be done at the same time. Start by seasoning 2-3 chicken breasts (or boneless chicken thighs) with your favorite Southwest or Cajun seasoning. Oil about a pound of sausages (use your favorite). The oil keeps the sausages from sticking to the grill. Save some seasoning for the shrimp. Start to grill the chicken and sausage. While the chicken and sausages are cooking, make 2 cups of rice or use 2 boxes of Cajun or Southwest rice. Use a large pot for rice, since you will be adding all the ingredients to the pot. Next, slice 3 peppers and 2 medium sized onions. Use different colored peppers to add color to the dish. The pepper and onion can be sautéed or grilled in a grill basket. Grill the shrimp. The shrimp only take 1-2 mins a side. The shrimp could be added to the pot without grilling since they will cook due to the heat in the pot but are better grilled.

Slice the cooked chicken and sausages and add to the rice. Add two 10oz cans of diced tomatoes. Add the pepper and onions. The shrimp can be added whole or cut in half. Add a cup of water and mix all the ingredients. Simmer for 20-30 mins, stir again, and you’re ready to eat. We serve the dish with scoops. Enjoy!

Bonus: I indirect grill the chicken and sausage on the charcoal grill. It takes longer but I get a smoky flavor and don’t have to worry about anything burning while managing the other steps. If you like it spicy, slice 1-2 grilled jalapenos and add it to the mix or sprinkle over individual servings!


Arthritis InTheNeck


Theproblemwitharthritis is the lossof rangeofmotion in theneck joints. Asbonewearsonbone, the surfaceof thebones actually start to change shape.This thins thebones in the neck in someparts leading to a lossof heightbetween thebones.Due toabnormalwearand tear,newbone forms where it shouldn’t, creeping into the holeswhere the spinal cord passes through. In addition it can rub on the nerves out to your neck, shoulers, arms and even hands. This can lead to a condition called cervical spinal stenosis,whichcanbequitepainful. Whatcanbedone tohelpneckarthritis? Whilepainmedicationscanhlp control pain, they don’t address the root cause of the pain,which is poor strength and lackofnormalmovement.Theneck jointson the sideof the spinenormallyexperiencewearand tearover theyears.However,when this wear and tear is accelerated due to poor posture,weakness or injury, this can lead to limited,painful rangeofmotion. Inaddition,withneckarthritis, thesmallermusclesthatguide themotions of theneckbecomeweaker,eventually leading tomore rubbingandarthritis. Bygentlystretching these tightand restricted jointswithspecifichandson therapyandexercises,rangeofmotioncanbereturned.Whilephysicaltherapy canot restore the cartilage or change the bony structure, it can certainly helpyourneckmovebetter,becomestronger, reducepainandgiveyou the power tostayhealthier longer. imple test. See if you have restricted cervical joints.Standwith yourbackagainst thewall.Canyou touch thebackofyourhead t thewall whilekeepingyourchin level? Ifyoucannot, thenyourneck jointsare limited andyouneedphysical therapy to restore the rangeofmotion. Try this

This is a great appetizer for the holidays. It looks fancy but is quick and easy tomake.Yourguestswill think you are agourmet chef!

Thecheesecanbe smokedonagasgrill if youmakea smokerpack. Iused the charcoalgrill.

Youwillneeda cedarplank, camembert cheeseorabrie (soft creamy cheese), pepper jelly, and1-2 jalapenos.

Place theplankon thegrill for1-2minutesa side.Youwill see somegrillmarksand youwill start to smell the aroma of the cedar plank. (See thegrillmarks in the picture).

Spread the pepper jelly on the cheese. Slice the jalapeno in half, remove the seeds if you like it on themildside,andarrange jalapenosliceson topof thecheese.Slice the jalapenocrosswisewith 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 fewwood chips to the charcoals.Use smoker pack if using gas grill.Cook about 10minutes until the cheese becomes soft.Some of the cheesewill start to ooze out.

Is your neck pain affecting your balance? Have you ever seen a person with their head protruding forward and their body bent over?This can be subtle or quite noticeable.With neck pain, limited neck posture results in loss of balance. Just pull anyone by thir nose and youwill see theywill falter forward.This isbecause thenormal linesofgravity through thebody changewhen thespineposturechanges. If youorsomeone youknowhas poorbalance, itcouldbeaproblemwith theirposture. Getyourneckmovingand feelingbetter.Callus to learnmoreaboutour programs today!

Servewithgrilled bread or fancy crackers. Enjoy!

Try thismovement forneckpain relief. RelievePain InMinutes:

Patient Success Spotlight


CERVICALROTATION Turn yourhead towards the side, then returnback to looking straightahead.

“Sincemy initialonsetof injury, Ihavebeensufferingmajor tingling inmyarmandneckpain. I'vebeen to2otherphysical therapistsand Dr.Nestorhaseliminatedmysymptoms.Hehasgivenmehope that Icanmakea full recoveryandgetback to theactive life that Ihad!” -MichaelOrsini

CallToday! 401-356-4777

Call Today! 401-356-4777

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!

PRAYER STRETCH Start on your knees and bend forward, reaching arms out on floor in front of you as shown. Hold for 15 seconds, repeat 3 times.

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8-10 times.

Exercises copyright of

Relieves Lower Back





Expires: 1/31/20 Call today as spots are limited!

Call today as spots are limited!



Call Today! 401-356-4777

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