Physical Therapy N E W S L E T T E R
STOP SCIATICA IN ITS TRACKS PHYSICAL THERAPY CAN SOLVE YOUR BACK PAIN CAUSED BY SCIATICA
PT For Sciatica Learn how physical therapy can help relieve sciatica pain
Exercise Essentials Try this exercise to relieve pain and keep moving!
How’s Your Heart? Use these simple tips for better heart health!
N E W S L E T T E R
STOP SCIATICA IN ITS TRACKS If you’ve experienced back pain, and even leg pain, you might have a deeper issue.Yourminorachesandpinchednervescouldbesymptomatic of sciatica. While “sciatica” may sound serious, it’s entirely curable. What Is Sciatica? What Are the Symptoms of Sciatica? 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 and extending to the calf. If you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway.
Sciatica ispainthatradiatesalongsidethesciaticnerve.Thisnerve,which branches from your lower back — spanning across your hips, buttocks and legs—canbe injuredorstressed inseveralways.Themostcommon cause of sciatica-related pain is inflammation along the spine, where compressed nerves are aggravated. Whilesciaticapaincanbe intense, it is treatable.A lotofsciaticacases, 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? Inmostcases,sciaticaoccurswhenoneoftheback’sdiscsareherniated. Itcanalsohappen ifthespinenarrows—aneffectcalledspinalstenosis. 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.
The pain itself can be dull, aching or even sharp. In some cases, the compressednervemay feel like itburns. Inothercases,thecompressed 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. If you’re suffering from sciatica pain, call your Physical Therapist at Bear Lake Physical Therapy to schedule your appointment today!
SELF-TEST FOR SCIATICA
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. 1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side. Follow these steps:
Contact Us Today!
HOW PHYSICAL THERAPY CAN HELP
Ifyou’reexperiencingsciatica,contactaphysician 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 completely eliminatesciaticaovertime. Ifyou’reexperiencingbackpain,don’twait. Call one of our professionals today, and ask about physical therapy options. Your mobility is important, and your back can be healed.
Call Bear Lake Physical Therapy to start your success story and schedule your consultation today!
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
DO YOU KNOW ABOUT DIRECT ACCESS?
Perform This Exercise To Relieve Sciatica Pain In Minutes!
FOUR POINT TRUNK FLEXION & EXTENSION Start on hands and knees. Arch your back up to the ceiling as high as you comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.
1. Call and consult directly with a physical therapist at one of our locations to discuss your pain and symptoms. No prescription needed! 2. Your physical therapist may suggest exercises or precautionary measures to relieve or avoid pain. 3. If further assessment is needed to find the cause of your paint, your therapist can schedule an appointment with you.
Garden City (833.946.2777)
Montpelier Location (208.847.1342)
Randolph Location (833.946.2777)
DO WHAT’S GOOD FOR THE HEART!
8 SIMPLE TIPS FOR BETTER HEART HEALTH
1. AIM FOR LUCKY NUMBER SEVEN. Young and middle-age adults who sleep 7 hours a night have less calcium in their arteries (an early sign of heart disease) than those who sleep 5 hours or less or those who sleep 9 hours or more. 2. KEEP THE PRESSURE OFF. Get your blood pressure checked every 3-5 years if you’re 18-39. If you’re 40 or older, or if you have high blood pressure, check it every year. 3. MOVE MORE. To keep it simple, you can aim for 30 minutes a day, 5 days a week of moderate exercise. Even if you exercise for 30 minutes a day, being sedentary for the other 23 1/2 hours is really bad for your heart. 4. SLASH SATURATED FATS. To help your heart’s arteries, cut down on saturated fats, which are mainly found in meat and full-fat dairy products. Choose leaner cuts and reduced-fat options. 5. FIND OUT IF YOU HAVE DIABETES. Millions of people don’t know that they have this condition. That’s risky because over time, high DO YOU HAVE A SUCCESS STORY WITH US? We Make It Easy To Leave A Review! 1. Use the camera app on your phone to scan the QR code. 2. This will take you directly to our Google Reviews page. 3. Let us know how we did and tell us your story!
blood sugar damages arteries and makes heart disease more likely.
6. THINK BEYOND THE SCALE. Ask your doctor if your weight is OK. If you have some pounds to lose, you’ll probably want to change your eating habits and be more active. 7. DITCH THE CIGARETTES, REAL AND ELECTRONIC. Smoking and secondhand smoke are bad for your heart. If you smoke, quit, and don’t spend time around others who smoke as well. E-cigarettes are popular, but they’re not completely problem-free. They don’t contain the harmful chemicals in cigarette smoke but, they still do contain nicotine, so your goal should be to quit completely, not just switch to a less toxic version. 8. CLEAN UP . Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies).
HEALTHY RECIPE ORANGE
• 1cup freshcranberries • 1 tsp orange zest • 1/3 cup coconut oil, melted • 3/4 cup fresh orange juice • 1 egg
INGREDIENTS • 2 cups white whole wheat flour • 1/2 cup sugar • 1 tsp baking powder • 1/2 tsp baking soda • 1/2 tsp salt
DIRECTIONS Grease an 8×4 inch loaf pan. Set aside. Preheat oven to 350° F. In a large bowl, add white whole wheat flour, sugar, baking powder, baking soda, salt, cranberries, and orange zest. Gently stir. In a separate medium-sized bowl, add coconut oil, fresh orange juice, and an egg. Add wet ingredients to dry ingredients. Stir to combine everything together. Scrape the batter into the prepared loaf pan. Bake for 30-35 minutes. Remove and let cool for 5 minutes. Serve and enjoy! www.joyfulhealthyeats.com/moist-orange-cranberry-breadPage 1 Page 2 Page 3 Page 4
Made with FlippingBook Ebook Creator