Kinect Physical Therapy: Easy Ways to Beat Sciatica

Health & Fitness The Newsletter About Your Health And Caring For Your Body

“Your Body Is Begging For Pain Relief!” EASY WAYS TO BEAT SCIATICA

Ever have that aching pain from your back into your buttock, or even down the back of your thigh? This could be sciatica, a broad term used to describe radiating pain, numbness or tingling symptoms into the legs. The sciatic nerve stems from your lumbar spine and travels deep through the buttock, down the back of the thigh. Sciatica is very common, because of the amount of sitting we now do in our daily lives. This drastically affects the strain on your spine, hip and pelvic muscles, irritating the sciatic nerve. (continued inside)

Inside: • Easy Ways To Beat Sciatica • How To Relieve Back Pain In 4 Easy Steps

• Outstanding Patient Results

• New Physical Therapist Hires

Health & Fitness The Newsletter About Your Health And Caring For Your Body


“Restore Natural Movement With Natural Treatment! ” EASY WAYS TO BEAT SCIATICA

Stretching exercises Stretching is usually recommended to alleviate sciatic pain. Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible. Hamstring stretching is almost always an important part of a sciatica exercise program. Most people do not stretch these muscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities. Another stretch that is often helpful in easing sciatica is the Bird Dog move: After getting on their hands and knees, individuals extend one arm and the opposite leg. The arm and leg extensions are then alternated. A more Kinect Physical Therapy version of this exercise is the Plank Bird Dog move, in which the extensions are done once the person is in the plank position on their hands and toes. Low-impact aerobic exercise Some form of low-impact cardiovascular exercise, such as walking, swimming, or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment. Aerobic conditioning also has the unique benefit of releasing endorphins, the body’s natural pain killers, which helps reduce sciatic pain. These types of exercise may be done separately or in combination. If you are suffering from sciatica pain and need treatment, contact us to schedule an appointment and return to a pain free, active lifestyle.

Do you ever feel like it is a challenge to get moving in the morning, or are you now careful about the way you bend down to pick something up? This is a clear sign that your spine is not functioning the way it should. The good news is that you can dramatically improve the way you feel and eliminate that sciatic pain or back pain for good! Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan. When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. Sciatica exercises usually focus on three key areas: strengthening, stretching, and aerobic conditioning. Strengthening exercises Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttock) and hip muscles. Strong core muscles can provide pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage.

Look inside to learn more about our programs and say hello to a healthier you by returning to a pain-free, active lifestyle!

How To Relieve Back Pain In 4 Easy Steps

1. Start stretching - Your muscles were made to move, and when you don’t, your muscles become tighter. In addition, as you age, your tissues become less elastic, worsening the effects. Stretching needs to be part of your daily routine. We teach you the best stretches to reverse sciatica symptoms quite quickly. 2. Improve your core and hip strength - Doing the correct exercises for the abdomen, hips and spine can make a world of difference in how well you feel. Most sciatica sufferers actually have very weak hip and core muscles from sitting too much. This weakness places enormous strain on the spine and sciatic nerve. Always check with your physical therapist first, before starting an exercise program, to ensure you do the right exercises, the correct way. 3. Limit your sitting and change positions frequently - When you are suffering with back pain or sciatica the key is to change positions from sitting to standing, to lying down frequently. Your muscles are used different ways, when in different positions. Give them a break by getting up from your chair and moving at least every 20-30 minutes. If your back is bothering you, then try to lie on your back or side with a pillow under your legs or between your knees. 4. Improve your posture - Posture is one of the long-term problems with back pain and sciatica. Your body is fighting gravity 24 hours a day. How you sit, stand, walk, bend and reach can make all the difference on the daily strain you place on your back. Our physical therapists are the experts in restoring your natural posture, and teaching you the techniques by which you can keep your back working at its best.

You now have unique knowledge that most people suffering with back or sciatica pain, never know about. It doesn’t take surgery or medication to fix sciatica, just the right knowledge of how to restore natural body movement. The right physical therapy experts make that happen. Everybody’s condition is unique, so take a minute to call us today and speak with one of our experts for a complimentary phone consultation about your problem. After all, the relief you have been searching for, can be a few simple answers away!

Why You Need To Come In For A FREE Check-Up: � Move without pain Think Kinect FIRST: Giving The Gift Of Health

Our Therapy Services

• Low Back Pain • Cervical Pain • Shoulder Pain • Knee Pain • Herniated/Bulging Disc • SI/Pelvic Pain • Arthritis • Sprains and Strains • Fractures

• Tennis Elbow • Rotator Cuff Injuries • Impingement Syndrome

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

• Balance Disorders • Difficulty Walking • Deconditioning • Muscle Weakness • Vertigo • And Many More!

� Walk for long distances � Live an active and healthy lifestyle

We are your therapists for life! We want you to stay healthy so all your check ups with us are FREE. Just call our clinic and schedule.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778



GLENDALE 623.934.1154

Outstanding Patient Results

Kinect PT Night Out Bowling

This last month, the staff got out of the clinic for a fun night of bowling. Everyone had a great time! Who knew that our Clinic Director Rick Berry had such good “moves” on the lanes! Thanks for all those that came out and enjoyed the night together!

“I focus better at work and my life as a whole. I sleep better and have an overall better quality of life with less pain. I am able to function better in all parts of my life. I am very happy that I found Kinect Physical Therapy.” - G.Richwine I am able to function better!

I can move my arm and shoulder so much better!

“I feel so much better after physical therapy. Thank you so much for your patience and kindness to pushme. The whole staff is great and professional. I can move my arm and shoulder so much better. I couldn’t have done it without Maddi!” - S. Carrillo

I now feel more confident when walking!

“Since coming to Kinect PT I now feel more confident when walking. Before PT, I was concerned that I would be unable to get around. The care I have received here at Kinect PT has made me feel more positive about getting better and I am now more confident. It has been a pleasure having physical therapy at Kinect. I would recommend them!” - K. Penland


MOLLY KING, PT, DPT San Tan Valley Clinic

Molly graduated from Washington State University with a degree in Kinesiology and received her Doctorate from Franklin Pierce University in February 2017. Molly treats a variety of patients from post-surgical to every day aches and pains and young athletes. Molly is getting her certification in dry needling this winter and also hopes to attend a sports conference in the future. Molly has been married for a little over a year now with just one fur child at the moment. She has been in the valley since 2014 but will always be a Seattleite at heart. She has a huge passion for sports being a soccer player herself and a huge football fan, Go hawks! In her spare time, she plays ultimate frisbee, bowls, hikes, volunteers at church and goes to concerts. KELSEY LORBECK, PT, DPT Chandler/Sun Lakes Clinic Kelsey is a native to Phoenix Arizona, graduating from Grand Canyon University in 2014 with a Bachelors degree in Exercise Science. She then continued her education earning her Doctorate of Physical Therapy degree from A.T. Still University in 2017. Kelsey has a particular interest in geriatric orthopedics, treating conditions such as post-surgical, spinal degeneration, everyday arthritis, and gait and balance. Kelsey is Matter of Balance certified and enjoys using this information to help patients reduce fall risk, and stay active longer and safer. In her free time, Kelsey enjoys seeing friends and family, volunteering in the community through her church, and watching the Packers games on Sundays. Kelsey is also looking forward to changing her name and getting married to her sweet fiancé in February of 2018!

EATTOREDUCE INFLAMMATION AHEALTHYDIETMAYBE EXACTLYWHAT YOUNEED! It never hurts to eat a diet that can reduce inflammation in the body. It is helpful for a lot of conditions that Americans suffer with today, even sciatica. Fatty fish

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Dark Leafy Greens Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease- fighting phytochemicals—than those with lighter-colored leaves. Nuts Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.

SAN TAN VALLEY 480.568.4580

MESA 480.833.2778


GLENDALE 623.934.1154

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