Wood Associates Physical Therapy Newsletter
THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
STAYING ACTIVE DURING THE HOLIDAYS
It’s that time of year again when we all seem to get pulled in 10 different directions at once, and the last thing on some of our minds is exercising. However, it is a more important time than ever to make sure you continue exercising! Exercise is a great stress reliever and is also good for the immune system. This time of year we tend to spend more time indoors and therefore will be in close proximity to other people. You want your immune system to be working at its absolute best.
It would be ideal to get in 30-60 minutes of exercise a day, but if you don’t have time for that, how about just 10 minutes? Something is always better than nothing! A fun thing I like to do is making exercise part of my daily errands. By parking at the furthest point away in the parking lot, or taking the stairs instead of the elevator or escalator can make a huge difference. There is nothing wrong with starting a New Year’s Resolution a little early. Try committing to some daily exercise and enjoy the rest of your holiday season.
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THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY NEWSLET TER
STAND UP TO YOUR SCIATICA PAIN FEEL YOUNGER . MOVE BE T TER . GE T STRONGER . 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 deeper issues. You might be facing sciatica. While “sciatica” may sound serious, it’s entirely curable. Inside, we’ll cover sciatica back pain. 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. Mayo Clinic has pinpointed the most common cause of sciatica-related pain: inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be great, it can be treated. A lot of sciatica cases, in fact, can be resolved without operation — and in 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 disks is 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, INSIDE : • A 30 Second Self-Test For Sciatica • Healthy Recipe
• Exercise Of The Month • Patient Success Spotlight
you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain can even extend to the calf. The pain itself can be dull, aching or even sharp. In some cases, the compressed nerve may feel like it burns, causing considerable pain. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may even have 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 medical professionals, can completely eliminate sciatica over time. If you’re experiencing 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 absolutely be healed.
it may compress these nerves — resulting in pain. What Are the Symptoms of Sciatica?
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
Sciatica back pain is normally noticed as a pain radiating from the lower back. Often, this pain extends to the buttock, spiraling down the leg. If
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SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. Loosens Lower Back www.simpleset.net EXERCISE OF THE MONTH Try this movement if you are experiencing back pain.
A 30 Second Self-Test For Sciatica • Do you have back pain or leg pain while standing or walking? • Do you have a shooting pain in your leg when you stand up? • Do you need to sit down for a minute 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...Wood Associates Physical Therapy can help you relieve your Sciatica pain.
HEALTHY RECIPE
Honey Garlic Shrimp
INGREDIENTS • 1/3 cup honey • 1/4 cup soy sauce (reduced sodium) • 1 Tablespoon minced garlic • 1 lb medium uncooked shrimp, peeled & deveined • 2 teaspoons olive oil
INSTRUCTIONS 1. Whisk the honey, soy sauce, garlic, and ginger (if using) together in a medium bowl. 2. Place shrimp in a large zipped-top bag or Tupperware. Pour 1/2 of the marinade mixture on top, give it all a shake or stir, then allow shrimp to marinate in the refrigerator for 15 minutes, or up to 8-12 hours. Cover and refrigerate the rest of the marinade for step 3. (Time- saving tip: while the shrimp is marinating, steam broccoli and microwave some quick brown rice). 3. Heat olive oil in a skillet over medium-high heat. Place shrimp in the skillet. Discard used marinade. Cook shrimp on one side until pink—about 45 seconds—then flip shrimp over. Pour in remaining marinade and cook it all until shrimp is cooked through.
CALL US TODAY IF YOU ARE EXPERIENCING BACK PAIN
Patient Success Spotlight
3 Healthy Tips For The New Year
“I am always pleased with Laura’s services. Thank you!”
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.
“They are timely, professional and extremely knowledgeable. I have gone in for numerous issues and I am always pleased with Laura’s services. Thank you!” - Arlene (Belmont, MA)
SEE MORE TESTIMONIALS LIKE THIS ON OUR WEBSITE: WWW.WOODASSOCIATESPHYSICALTHERAPY.COM
Direct Access To Physical Therapy Did you know that the State of Massachusetts is one of many states that allow direct access to physical therapy? You do not need a prescription or referral to start physical therapy. This was done to help combat the opiod crisis and encourage the use of physical therapy as the safe and effective alternative for treatment of acute and chronic pain and injuries. A PHYSICIAN REFERRAL IS NOT NEEDED FOR PHYSICAL THERAPY IN THE STATE OF MASSACHUSETTS!
Discover How To Live Pain Free!
At Wood Associates PhysicalTherapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
1. CALL AND TALK TO YOUR THERAPIST
2. DISCOVER WHY YOUR PAIN HAS COME BACK
3. GET YOUR CUSTOM RECOVERY PROGRAM (617) 864-4200 CALL TO SCHEDULE TODAY! NO PRESCRIPTION NEEDED
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