FullPotential: How To Beat Sciatica


November, 2018

“Don’t Let Sciatica Be A Pain In The Back!” HOW 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 fromyour 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: � How To Beat Sciatica � 4 Easy Steps to Reduce Sciatica Pain � Exercise Essentials

� Patient Success � Healthy Recipe

Health & Fitness

November, 2018

The Newsletter About Achieving and Maintaining Optimal Well-Being

“Don’t Let Sciatica Be A Pain In The Back!” HOW TO BEAT SCIATICA PAIN

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. 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 advanced 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.


Strengthen Your Body

“It’s Time To Try A Different Option For Relief!” HOW TO BEAT SCIATICA 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 advanced 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!

Healthy Recipe

Turkey Meatballs INGREDIENTS • 1 lb ground turkey • 1 large egg beaten • 1/4 cup shaved parmesan

• 1 tsp basil • 1 tsp salt

• 1/2 tsp ground black pepper • 1 (24 oz) jar red pasta sauce • 1/2 lb whole grain spaghetti

• 1 tsp garlic powder • 1 tsp onion powder

DIRECTIONS Preheat broiler on high for 5 minutes. Combine all meatball ingredients in large bowl. Use your hands to mix the ingredients. Use a 1.5 tablespoon cookie scoop to scoop 18 meatballs onto a rimmed cookie sheet. Broil on top rack for 5 minutes. In a large skillet, bring pasta sauce to a low simmer. Add in cooked meatballs and simmer together for 5-10 minutes or until meatballs are completely cooked through. Serve with your choice of pasta, fresh basil, more parmesan and enjoy!


Patient Success

I am now able to go up and down stairs! “The biggest and most positive change since starting here has been that I am able to walk normal. I am now able to go up and down the stairs! They gave me many examples of exercises, and they are very able to take you to the next level.” - Jason S. I liked the entire experience! “The fact that it could be taken care of with out drugs or surgery is the most positive change I’ve experienced while here. My condition was only temporary, and this experience has been very helpful. Full Potential is very caring, friendly, and they really care about making you feel better. Follow up appointments are nice to have, and the exercises to do at home will keep me out of pain. You can tell they enjoy their job, and I liked the entire experience!” - Cindy Kind Words From Our Patients...

You Help Us, Help Others Who Do You Know That Needs Our Help?

PLAY THE REFERRAL GAME At Full Potential, we know that a referral from our patients is the biggest compliment. Let us thank you with these 3 simple steps! 1. Start by handing out the referral cards located at our front desk to your friends and family that are in need of our help!

2. The card with your name on the back must be returned to us at their first appointment!

3. You win! Come in to claim your prize!

Thank you to the following for referring your friends and family!

• Bill VanBruggen • Rita Nykamp • Melody Freckman • Lynda Redder

• Bev DePree • Martha Woltman • Patti Schonfeld • Carlene Ramirez

• Ann Nieuwkoop • Judy Allen • Michael Tubbs • Kerri Stoel

• Ruby Kickert • Amanda Dykhouse • Angela Eding

New Staff Members

Rebecca Groot Rebecca graduated from Clarkson College of Omaha, Nebraska in 2015 with an Associate’s of Applied Science as a Licensed Physical Therapist Assistant. She previously worked at an outpatient clinic in Kalamazoo and a skilled nursing facility in Nebraska. Rebecca has clinical experience with the Mckenzie method, chronic pain interventions, and creating individualized exercise programs. She has trained with Mary Free Bed Rehab Hospital in acute care and at Offutt Air Force Base in orthopedic therapy. Her passion is treating each patient as a whole with hands-on techniques to help them reach their personal goals. Rebecca grew up in Hudsonville and moved back home to Michigan after being stationed with her husband out of state. She is excited to settle down in the local area and someday raise a family. In her free time she enjoys playing board games with family and friends, yoga, reading, and attending church at Crossroads in Grand Rapids. Nick Trameri Nick graduated from Hillsdale College in 2018 with a bachelor’s degree in Exercise Science. He has plans to continue his education and receive his Doctorate of Physical Therapy (DPT) sometime in the future.

Nick was born and raised in Holland and is also a past patient of Full Potential Physical Therapy. He enjoys spending time golfing, fishing and boating with friends.

Beth Stroh Beth has been in the medical field almost 20 years. She is a Registered Medical Assistant and Certified Billing and Coding Specialist. She also received her Associate of Arts in General Education.

Beth is married to her loving husband with two children and now have two grandchildren. She enjoys reading, working in her yard, and spending time with her grandchildren.

Donation Drive

Giving Back to Our Community

Believe it or not, it’s that time of year again! We are teaming up with Community Action House to bring families in need household items during the Holidays. Join us in collecting items that are a necessity, but some cannot afford and are not covered by food stamps. This year, we are combining our Thanksgiving and Christmas Drive, so we can give more to the Community Action House and those in need. If you’d like to donate before Thanksgiving, please bring your products by November 16. (There will be two drop offs - one before Thanksgiving and one before Christmas). List of Needed Items:

• Toilet Paper • Toothpaste • Body Wash • Laundry Detergent

• Dish Soap • Deodorant • Mouth Wash • Cleaning Supplies

• Paper Towels • Kleenex • Baby Shampoo • Baby Wipes

Outstanding relief for your aches... Try these simple exercises to keep you moving... Exercise Essentials

Relieves back pain.

Increases flexibility and relieves back pain.

SUPPORTED BRIDGE Lie on your back with knees bent and feet hip distance apart. Place your feet close enough so they can be touched by your finger tips. Inhale and lift the hips, place a block under the sacrum. Keep the chest open. Hold for 30 seconds and repeat 10 times.

COBRA STRETCH Lie flat on the floor with your belly facing down and your hands directly underneath the shoulders. Tighten your legs and press the feet firmly into the floor. Then straighten your arms and lift the chest to a comfortable height, with your pelvis still touching the floor. Relax and hold the stretch upwards of 40 seconds to 2 minutes. Repeat 6 times.



Always consult your physical therapist or physician before starting exercises you are unsure of doing. DISCOVER HOW TO LIVE 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program PAIN FREE At Full Potential Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to get Full Potential Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury


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