NEWS L E T T ER
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MAKING MOVES TO UNDERSTAND SCIATICA & BACK PAIN
INSIDE: • 30 Second Sciatica Test • Feel Better By Eating Better • Staff Spotlight • Patient Review • Healthy Recipe
HEALTH & WELLNESS The Newsletter About Your Health & Caring for Your Body
MAKING MOVES TO UNDERSTAND SCIATICA AND BACK PAIN
from the lower back. Often, this pain extends to the buttock, spiraling down the leg and extending to the calf. If you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain itself can be dull, aching or even sharp. In some cases, the compressed nerve may feel like it burns. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may experience leg numbness, tingling or weakness. If sciatica isn’t treated, it can hinder mobility altogether. How Physical Therapy Can Help with Sciatica If you’re experiencing sciatica, contact a physician immediately. Medical News Today asserts that over-the- counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and relaxing treatments. These treatments, hand-picked by professionals, can completelyeliminatesciaticaovertime. Ifyou’reexperiencing back pain, don’t wait. Call one of our professionals today, and ask about physical therapy options. Your mobility is important, and your back can be healed. Sources https://www.webmd.com/back-pain/what-is-sciatica#1 https://www.medicinenet.com/sciatica/article.htm https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/ syc-20377435 https://www.medicalnewstoday.com/articles/7619.php
If you’ve experienced back pain, and even leg pain, you might have a deeper issue. Your minor aches and pinched nerves could be symptomatic of sciatica. While “sciatica” may sound serious, it’s entirely curable. What Is Sciatica? Sciatica is pain that radiates alongside the sciatic nerve. This nerve, which branches from your lower back — spanning across your hips, buttocks and legs — can be injured or stressed in several ways. The most common cause of sciatica-related pain is inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be intense, it is treatable. A lot of sciatica cases, in fact, can be resolved without operation — and within just a few weeks. Even if you’ve suffered severe sciatica spawned from leg weakness, bladder changes or nerve issues, there’s still hope. What Causes Sciatica? In most cases, sciatica occurs when one of the back’s discs are herniated. It can also happen if the spine narrows — an effect called spinal stenosis. As we age, our backs undergo a lot of stress. This stress takes a toll, causing inflammation in several areas. If this inflammation reaches a certain point, it may compress these nerves — resulting in pain. What Are the Symptoms of Sciatica? Sciatica back pain is normally noticed as a pain radiating
Call Vanderlinde Physical Therapy to talk with your physical therapist today!
3. If further assessment is
1. Feel free to call us and ask to speak to your therapist.
2. Your therapist will tell you the possible causes of your pain as well as precautions you can take at home.
warranted, your therapist might recommend you come in for an appointment.
30 Second Sciatica Test • Do you have back pain or leg pain with standing or walking? • Do you have a shooting pain in your leg when you stand up? • Do you need to sit down for aminute for the pain to go away? 30 Second Self-Test for Sciatica 1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side. What it means: If the leg with pain, numbness or tingling does not go up as high as the other leg, you likely have Sciatica. Your next step is to see what is causing the pressure on your sciatic nerve. Call us to schedule an appointment. Vanderlinde Physical Therapy can help you relieve your Sciatica pain.
Christopher Martin RPT
Chris graduated from the Academy of Physical Therapy in Amsterdam, Netherlands in1996.Chrisholdsadvanced training in manual therapy techniques form the University of St. Augustine. These approaches are used in all types of rehabilitative phases, such as sports conditioning, soft tissue injury, surgical rehabilitation and joint restriction. Chris is a highlymotivated therapist that takes pride in every patient’s success. He works diligently with every patient tomake sure personal goals aremet.
My coming to Vanderlinde Physical Therapy was due to a very unfortunate automobile accident. Yet the treatment I have received here has made me feel quite fortunate, at least in my choice of physical therapy. I want to thank you all for your kindness and for the skill with which I have been treated. When my husband and I go back to New Jersey this week, I will take with me fond memories of those of you at Vanderlinde PT that I have come to know during my therapy sessions. - M.P.
Feel Better By Eating Better
rich in these vitamins. Good food sources for many B vitamins include shellfish, poultry, eggs, low-fat yogurt, and fortified breakfast cereals. Folic acid in particular is found mostly in leafy greens. Drink water.
There’s no question that what you eat affects how you feel, and a healthy diet helps you feel better. The healthiest diet is one that emphasizes whole grains and fresh fruits and vegetables and that
includes lean protein and low-fat or no-fat dairy products. Combine a healthy diet with regular exercise, and you will find it helps your mood as well as your body. Here are some tips to help improve your mood and activity with the right nutrition. Mix in Protein to Boost Mood. Like fiber, protein can help you to avoid blood sugar crashes. Some good sources of protein are chicken, fish, eggs, seeds and nuts, low-fat yogurt, low-fat cheese and milk, tofu, and peanut butter. Don’t Worry, “B” Happy. The B vitamins, including
Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the day. Be active whenever you can. Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your weekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.
Sidelying Trunk Rotation
While lying on your side with your arms out-stretched in front of your body, slowly twist your upper body to the side and rotate your spine. Your arms and head should also be rotating along with the spine as shown. Follow your hand with your eyes. Hold for 20 seconds repeat 3 times on each side. Did You Know? We Also Specialize In: • Spinal Stenosis • Rotator Cuff Syndrome • Joint Replacement Rehab • Osteoarthritis • Parkinsons • Balance Problems • Sports Injuries • Manual Therapy • Graston Technique • Trigger Point Technique • Friction Massage Technique
Enjoy your food but eat less. Use a smaller plate for meals to help control the amount of food and calories you eat.
B6, B12, and folic acid, play a role in the production of brain chemicals that regulate mood. Especially if you have depression, be sure to consume foods
Healthy Recipe Feta Chicken Burger
• 1 cup crumbled feta cheese • 6 whole wheat hamburger buns, split and toasted • Optional: Lettuce leaves and tomato slices
• 1/2 cup chopped roasted sweet red pepper • 1 teaspoon garlic powder • 1/2 teaspoon Greek seasoning • 1/4 teaspoon pepper • 1-1/2 pounds lean ground chicken
• 1/4 cup finely chopped cucumber • 1/4 cup reduced-fat mayonnaise
Preheat broiler.Mix cucumber andmayonnaise. For burgers,mix redpepper andseasonings. Add chicken and cheese; mix lightly but thoroughly (mixture will be sticky). 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/Page 1 Page 2 Page 3 Page 4
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