Balance Rehab: Sciatica & Back Pain

N E W S L E T T E R

DROP YOUR DRAWERS!

This Holiday season Balance Physical Therapy has chosen to help out Manchester’s homeless with a campaign we are calling DROP YOUR DRAWERS. We are collecting new unopened packages of underwear and warm socks at both our Goffstown and Windham offices. With a goal of 100 packages of underwear and 100 packages of socks we will have collection baskets available at both offices. All around downtown Manchester are thousands of people who are living on the edge. Families and individuals facing the most difficult circumstances any of us could imagine. There is great suffering taking place every day very close to us. We will be giving the underwear and socks to Café 1269 a Manchester organization that provides meals, a warming station, a food pantry, and other services to the homeless in Manchester. They frequently give people fresh clean clothes and often a new pair of underwear or warmsocks is just what someone needs! The type of underwear isn’t important – size is! Café 1269 is suggesting: • For men: Sizes medium and large • For women: sizes small and medium • Socks: warm is the only request

Café 1269’s principle is: “There are always going to be poor and needy people among you. So I command you: Always be generous, open purse and hands, give to your neighbors in trouble, your poor and hurting neighbors.” Deuteronomy 15:11 Let’s do this!! Drop Your Drawers at Balance PT! balance-rehab.com

N E W S L E T T E R

Stand Up To Sciatica & Back Pain

See Inside • What Are Symptoms of Sciatica? • BPT Staff Spotlight • A Stretch for Relieving Back Pain • Healthy Recipe • Healthy Holiday Eating Tips

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, it may compress these nerves — resulting in pain.

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. Below, 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.

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

Are you letting back pain hold you back? Call 603.890.8844 to schedule your appointment today!

HOLIDAY TRAIL MIX Healthy Recipe

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. If 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 othercases, thecompressednervemaysimply issueasharp joltofpain. Somepeopleexperiencingsciaticamayevenhave legnumbness, 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,handpickedbymedicalprofessionals,cancompletely 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.

Looking for a last minute hostess gift to bring to a holiday party this weekend? I have just the idea for you; HOLIDAY TRAIL MIX. Homemade trail mix is a healthy and delicious alternative to the abundance of cookies, candy and baked goods often handed out at the holidays. This mix is a wonderful balance of healthy fats carbohydrates and protein that can help stabilize your blood sugar and best of all – help control sugar cravings! Trail Mix has always been a favorite snack at our house and this year I decided to “HOLIDAY” it up a bit and give it out as gifts to neighbors and friends. I added a touch of color with green and red candies and packaged it up in a re-usable glass container

Ingredients

• 1-2 cups mixed raw nuts • 1/2 cup dried cherries • 1/2 cup raisins, craisins or dried blueberries • 1/2 cup dark chocolate covered almonds

• 1/4 cup holiday colored M+M’s • 1/2 cup mini pretzels or whole grain cereal (this is a great add-in for athletes as it provides additional carbohydrates)

Are you letting back pain hold you back? Call Balance Physical Therapy at 603.890.8844 to schedule your appointment today!

Instructions Toss together in a big bowl and portion into mason jars, holiday bags or re-usable glass containers.

Staff Spotlight KATHY CORTELYOU, PT, SCS, ITPT Kathy Cortelyou has known she wanted to pursue a career in physical therapy since fifth grade. Earning her Bachelors of Science in Physical Therapy from Northeastern Univer- sity in 1998, Kathy loves working with a variety of patients – young and old. At Northeastern, Kathy com- pleted 18 months of a work-study co-op, all in outpatient orthopedic settings. Her clinical affiliations include SUNY Stony Brook Hospital, Beverly Hospital, and HealthSouth Rehabilitation in Grapevine, Texas. Kathy became certified as a personal trainer in 2001 and worked part-time as a trainer for ten years, enabling her to continue to work with her patients once they were discharged from therapy. Over the past 18 years, Kathy has concentrated in the orthopedic and sports setting of physical therapy. She sat for the Sports Specialty exam and was certified by the American Board of Physical Therapy Specialists in 2006. She also worked at Kennedy Brothers Physical Therapy in Boston for 13 years, treating various preoperative and postoperative patients. She also worked for New England Baptist Hospital for four years in one of their outpatient settings in Dedham, MA. With a team approach to treating her patients at Balance, Kathy enjoys working with cases of post-concussion syndrome, running injuries, and shoulder instability. She loves help- ing her patients return to the lifestyle they love to live. Outside of Balance and local to Windham, NH, Kathy likes to cook, run, hike, paddle board, and spend time with her husband and daughter.

Call Balance Physical Therapy at 603.890.8844 , or visit our website at balance-rehab.com to schedule your appointment today!

HEALTHY HOLIDAY EATING TIPS The holidays are a special time of the year. A time to enjoy family, friends and yes - food. Contrary to popular belief, it is possible to enjoy the holidays and still maintain your healthy eating habits.

AIM TO MAINTAIN YOUR WEIGHT AND HEALTHY HABITS - This is a much more realistic approach and also avoids the all or nothing mentality of telling yourself you will get back on track January 1. Healthy Habits can easily fit into the holiday lifestyle. 3 BITE RULE – Lets be honest, swearing off desserts is not a very realistic or fun way to approach a happy holiday. The first couple of bites of a treat always taste the best, so try pushing the plate away after the first 3 bites. BECOME A FOOD SNOB – Don’t waste calories on foods you can have any time. Save your splurges for special foods that only come around once a year. Why waste your calories eating chips and dip when you only get Grandmas special pie at the holidays? FILL HALF YOUR PLATE WITH FRUITS AND VEGGIES – Get into the habit of adding an extra serving of veggies to every meal this holiday season. This will improve your health and the extra fiber will help to keep your belly full. SURVEY THE SCENE – Survey the buffet table before you start piling things on your plate. Decide what you want to have, serve yourself and WALK AWAY FROM THE TABLE. Eating off a dessert plate is a great way to trick your mind into thinking you are eating more than you really are. DON’T GO HUNGRY – Skipping meals to save calories for a dinner party almost never works. It is hard to make sane food choices when you are super hungry. Try starting your day with a high fiber, protein rich breakfast and be sure to have a snack before you head out the door. Greek yogurt, cheese and crackers and veggies and hummus are great snack choices and will help squash hunger and decrease the chance of overdoing it at the party.

ADOPT THE WATER RULE – No, I am not saying you only drink water, that’s no fun!Simplyalternateabottleofwater foreverycaloricdrinkyouconsume. So if you have a glass of wine, drink a bottle of water before you pour yourself a second glass. THIS TRICK REALLY WORKS! BE MINDFUL – All those BLT’S (bites, licks and tastes) while cooking really add up. Try popping a stick of gum in your mouth while preparing food to avoid the constant munching that often occurs. MOVE YOUR BODY – Sadly, exercise is often the first item crossed off our to-do list when life gets busy. Fitting in even 30 minutes of exercise can help increase energy and decrease stress. ENJOY YOURSELF – Take the focus off the food and enjoy your family and friends. That is what the holidays are all about. Noreen Gallo MSRD, LDN is a Registered Dietitian and owner of Your Forever Nutrition Counseling. For more tips and motivation, contact Noreen at 603 553-1334 and follow her Healthy Living Blog at www.yourforeverdiet.com

Patient Success Spotlight Jodie B.

Exercise Essentials Helps Relieve Back Pain Abdominal Bracing Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.

“I wanted to take a moment to share my thoughts about my experience at Balance Physical Therapy. Having been a patient for well over a year I can say that “Care for the Mind, Body and Soul” is not just a catchy tag line. I have never experienced such a combination of professionalism, warmth and care at any other practice that I have ever been treated at. The Balance Physical Therapy experience begins with your support staff at the front desk. Each and every time I call or walk in the door they offer a welcoming and helpful approach. My case is complex and what I have found at Balance Physical Therapy is a staff of physical therapists that work together for one another’s patients. Having spent so many hours over so many months at the practice I have had the opportunity to observe all of your therapists working with patients of all ages. I have been so impressed. Here is where I have watched and listened as each and every therapist has cared for the patient, mind, body and spirit. Being a patient in pain, regardless of the reason or your age is drain, a challenge, it wears on you. When you walk into Balance Physical Therapy you can be sure that the atmosphere and that every therapist is going to lift you up. There is an overall feeling of hope and kindness and fun when you step in the door that you can’t help but absorb. It is one of the main reasons that I drive an hour each way to receive my therapy when I have half a dozen practices close to home available to me. In addition to what the experience has meant for my heart and soul I have also never met a more highly talented team of therapists. The combined knowledge and skill level in the practice blows me away. I feel very fortunate to have found Balance Physical Therapy and I highly recommend the practice to one and all. Hugs, high fives and fist bumps are the order of the day at Balance Physical Therapy. Encouragement and motivation are key to success and when I walk out the door after each session I am moving forward.”

Always consult your physical therapist or physician before starting exercises you areunsure ofdoing.

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