Applied Physical: Sciatica & Back Pain

NEWSLETTER Health & Wellness Newsletter (520) 296-8513

NOAH ABRAHAMS, MANUAL PT, VERTIGO MANAGEMENT GET TO KNOW OUR TEAM

INSIDE:

Dr. Noah Abrahams spent his early years both in California and abroad in Tokyo. As an avid athlete, he excelled at multiple sports, but basketball was his drive. Attending a storied basketball program, such as Indiana University, was a dream come true. After graduating with • Stand Up To Sciatica & Back Pain • Relieve Back Pain In Minutes • Patient Success Spotlight • Healthy Recipe • What Are The Symptoms Of Sciatica?

a Bachelor of Science degree in Public Management and a minor in Kinesiology, he focused on diversifying his life experience while traveling the country. Dr. Abrahams earned his Doctorate of Physical Therapy Degree from A.T. Still University’s School of Osteopathic Medicine in Mesa, Arizona. He pursues continuing education regularly and has taught many in-services at a local Tucson hospital. He also continues to study with manual therapy experts in Australia and therapeutic exercise experts in Tempe, Arizona. Formerly, he was involved in the Emergency Department at St. Joseph’s Hospital as a Doctor of Physical Therapy and continues to spearhead new treatment strategies for physical therapists. Dr. Abrahams enjoys all fitness activities, but specifically weight training, hiking, and cycling. He has lived overseas, as well as in Boston and Chicago, and has traveled to over 30 countries.

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• Injury Treatment • Vestibular Fall Treatment

• Sciatica Treatment • And More!

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Health & Wellness Newsletter

(520) 296-8513

NEWSLETTER

STAND UP TO SCIATICA & BACK PAIN TIS THE SEASON TO BE PAIN FREE!

Whether you have hurt your back or have been suffering for a long time, seeing a physical therapist at Applied Physical Medicine can help you return to a more active and pain-free life. Give us a call today: (520) 296-8513 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.

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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 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. Calloneofourprofessionals today,andaskaboutphysical therapyoptions. Your mobility is important, and your back can absolutely be healed. 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

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ROASTED BRUSSEL SPROUTS WITH POMEGRANATE

• 3 tablespoons pomegranate molasses • Seeds from 1 pomegranate • 1/2 cup coarsely chopped toasted hazelnuts • Finely grated zest of 1 lime • 1 tablespoon finely grated orange zest

INGREDIENTS • 1 1/4 pounds Brussels sprouts, trimmed and halved • 2 tablespoons canola oil • Kosher salt and freshly ground pepper

INSTRUCTIONS Preheat the oven to 375 degrees F. Put the Brussels sprouts in a medium roasting pan; toss with the canola oil and season with salt and pepper. Roast in the oven until light golden brown and a knife inserted into the centers goes in without any resistance, about 45 minutes. Transfer the sprouts to a large bowl and add the pomegranate molasses, pomegranate seeds, hazelnuts, and lime and orange zests. Season with salt as needed.

Recipe courtesy of Bobby Flay

Patient Success Spotlight

DISCOVER HOW TO LIVE PAIN FREE

At Applied Physical Medicine, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to go to Applied Physical Medicine 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 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program

This was the best decision! “After several years of lumbar epidural for degenerative discs in my lower back, it transitioned into sciatica. I was not able to get another injection for several months; I panicked. I am a walker and had several trips coming up. So I called APM to see if they could help me. This was the best decision! Not only was I able to go on all of my trips pain-free, I am back to my morning walks in Sabino Canyon.” - Cathy O.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Strengthens Core

www.simpleset.net

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.

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TIPS TOMAINTAINYOURDIET DURING THEHOLIDAYS

Are You Struggling With Your Diet This Season? Tis the season to be jolly... but for many who have struggled with weight loss the holidays can put a damper on the most wonderful time of the year. Surrounded by traditional favorites, baked breads, rich desserts and decadent cocktails, one can almost visualize the numbers on the scale heading in the wrong direction. Fear not and RSVP yes to your festive engagements by arming yourself with these helpful tips:

• Eat before you go. As silly, as this may sound, the best way to arrive at your function and be able to pass on high calorie and high fat hors d’oeuvres is to not be plagued with hunger pangs. In addition, you will be able to make healthier food choices placing more emphasis on salads, protein and vegetables. • Avoid high sugar spirits like daiquiris, coladas and margaritas. With just two of these types of cocktails, you could consume half of your days’ worth of calories. Instead, choose light beer, red wines like pinot noir or chianti, white wines like pinot grigio or sauvignon blanc or mixed vodka club drinks with a splash of juice. Since alcohol dehydrates the body which can lead to extra snacking, be sure to drink plenty of water in between. • You can’t have your fruitcake and eat it too. Holiday desserts can be rich in sugar , fat and calories which can really pack on the pounds

especially if coupled with a high carbohydrate dinner. Try chewing on gum or sipping on a flavored herb tea to help squelch the desire to sample a little bit of everything. But if you must indulge, choose a reasonable portion of one of your favorites or two half portion sized desserts. • Calories in, calories out. If you are going to indulge you must exercise. Exercising an hour a day, or 30 minutes at high intensity, 5 times a week will help keep your clothes fitting nicely. • 80/20 rule. Stick with a low carbohydrate diet throughout the season with plenty of protein, vegetables and healthy fats. No need to add any extra rice, pasta, cereal or bread to breakfast and lunch meals. This will allow you to partake in some decadent foods a few times a week without adding the average 5-7 pounds of holiday weight gain.

Applied Physical Medicine offers many nutrition programs to suit your goals, budget and time frame. Call the office today to schedule your free consultation.

TUSCON CLINIC 6606 E. Carondelet Dr. Tucson, AZ 85710 (520) 296-8513

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HAVE YOU MET YOUR INSURANCE DEDUCTIBLE? An insurancedeductible istheamountofmoneythatyoumust pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything.

Patientswithfamilyplansorthosewhohavehadmajorsurgeries orhaveachronic illnessareespecially likelytohavea$0balance remainingontheirout-of-pocketexpenses.Thismeansthatthe costofphysicaltherapycouldbeminimalorcompletelycovered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2019. Have you undergone surgery recently? Call us today at (520) 296-8513 to schedule an appointment with one of our physical therapists. We’ll guide you to affordable treatments that will place you one step closer to pain relief.

“Enjoy A Healthy Recipe!” CREAMY CHICKEN &WILD RICE SOUP

Ingredients • 2 tbsp olive oil • 1½ lbs boneless chicken thighs • 2 (8 oz) packages sliced mushrooms • 1 (32 oz) carton reduced-sodium

• 1½ cups thinly sliced leeks • 1½ cups ½-inch sliced celery • ¾ cup uncooked wild rice • ¾ tsp salt • 1 (12 oz) package soft, tofu • 1 cup low-fat milk (1%) • ¼ cup all-purpose flour • 1 tbsp fresh thyme leaves

chicken broth • 2 cups water

Directions In a 12-inch skillet heat oil over medium-high. Add chicken; cook 6 minutes or until browned, turning once. In a 6-qt. slow cooker combine chicken, mushrooms, chicken broth, water, leeks, celery, wild rice and salt. Cover and cook on low 6 hours or high 3 hours. Remove chicken from cooker. Coarsely shred chicken using two forks. If using low setting, turn to high. In a blender combine the tofu, low-fat milk, flour and thyme leaves. Cover and blend until smooth. Stir into mixture in cooker. Cover and cook 30 minutes more or until thick. Stir in shredded chicken.

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