Healthcore PT: Sciatica and Back Pain

NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

CONNIE GLENN , PTA GETTING TO KNOW THE HEALTHCORE PHYSICAL THERAPY TEAM!

Connie is a loving mother of 2 sons, Josh (15) and Cody (11), both soccer players. When Connie isn’t busy helping our patients at Healthcore PT, she loves taking her boys camping and anyone who knows her would tell you she is an avid Florida Gators fan!

Connie Glenn has been a Physical Therapy Aide with Healthcore PT since December of 2004. She was born and raised in the Lake City area and graduated from Columbia High School. After high school, Connie graduated from Lake City Community College with PTA degree. INSIDE : • Stand Up To Your Sciatica Pain • Healthy Recipe

• Exercise Of The Month • Patient Success Spotlight

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NEWSLETTER

THE NEWSLETTER ABOUT YOUR HEALTH AND CARING FOR YOUR BODY

STAND UP TO YOUR SCIATICA PAIN FEEL YOUNGER . MOVE BE T TER . GE T STRONGER . INSIDE : • A 30 Second Self-Test For Sciatica • Healthy Recipe 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 intense, it can be treated. Many sciatica cases in fact, can be resolved without an operation-and in a few weeks. Even if your sciatica includes numbness or minor leg weakness there is still hope for recovery. Progressive leg weakness or bowel and bladder changes indicate a more severe issue that requires a consultation with your physician. 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.

• Exercise Of The Month • Patient Success Spotlight

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 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 our office. 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 by carefully introducing exercises and manual therapy. Physical therapists can also refer you to a physician if your problem is more serious. 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. 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

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PRONE ON ELBOWS | LUMBAR EXTENSION To start, lie on your stomach with your hands beside your shoulders. Push with your arms up on to your elbows and forearms. Hold this position for 15 seconds. Repeat 3 times. Loosens Lower Back www.simpleset.net Try this movement if you are experiencing back pain EXERCISE OF THE MONTH

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...Healthcore 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

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. 3 Healthy Tips For The New Year

“Very impressed with John Palmer. He’s kind, considerate and the consummate professional. Thank you!” - Kathy A.

“Come see John Palmer, PT and Lacey Bailey, PTA for your physical therapy needs.” - John P.

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Discover How To Live Pain Free!

Refer A Friend!

Who Do You Know That Needs Our Help?

At Healthcore Physical Therapy, receiving help for your back pain is quick and easy...

1. CALL AND SCHEDULE YOUR APPOINTMENT WITH ONE OF OUR LICENSED PHYSICAL THERAPISTS. 2. MEET WITH YOUR PHYSICAL THERAPIST TO HELP DISCOVER THE CAUSE OF YOUR BACK PAIN. 3. GET YOUR CUSTOM RECOVERY PROGRAM TO HELP YOU LIVE PAIN FREE.

Do You Have Friends Or Family Unable To Do The Following:

� Move without pain � Bend and move freely � Balance confidently and securely

� Sit for long periods comfortably

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

If you know someone suffering with aches and pains give the gift of health. Refer them to Healthcore Physical Therapy today. Pass along this newsletter or have them call us directly to schedule an appointment.

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