Back To Action: Discussing Ways To Treat Sciatica

Health & Fitness The Newsletter About Your Health And Caring For Your Body

DISCUSSING WAYS TO TREAT SCIATICA “Your Body Is Begging For Improvement!”

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 from your 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: • Discussing Ways To Treat Sciatica

• Patient Success Spotlights

• Practice News

• How to Beat Sciatica In 4 Easy Steps

Health & Fitness The Newsletter About Your Health And Caring For Your Body


“Restore Natural Movement With Natural Treatment!” DISCUSSING WAYS TO TREAT SCIATICA

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.

PATIENT SUCCESS SPOTLIGHTS I continued with my therapy and now I feel wonderful! “Before my therapy, I was having problems with my back. I started treatment with Back To Action and started to feel better. I continued with my therapy and now I feel wonderful. I was treated very nicely by the staff at BackTo Action and I certainly recommend my friends and family who need physical therapy to come to Back To Action” - Mireya L. Now I am able to do much more without pain on my back! “Before I came to Back To Action, I had difficulties lifting. Then I started having treatments for my lower back. Then it got better. Now I am able to do much more without pain in my back.” - Alejandra E.

Look inside to learn more about our programs and say good-bye to aches and pain and return to a pain-free, active lifestyle!


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!

ATTENTION Pain Sufferers

Physical Therapists Are The Mechanics Of Your Body! Minor aches and pains are warning signals from your body to let you know something is not working properly. Don’t put off the pain until it’s too late. Come in today for a “Tune-Up.”

Do you or someone you know have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to backtoaction for your free download.This is the easiest wayto get this information to our patients. Download and share with friends and family today!

Take Care Of Your Aches & Pains Before It’s Too Late.



Harlingen 956-428-8951

Del Rio 830-775-9118

Brownsville 956-621-0397

Eagle Pass 830-757-2497

PRACTICE NEWS: Keeping Our Patients Up To Date!

Brownsville. BackToActionPhysicalTherapy joined the community of Brownsville on October 14th, to support the Tip of Texas FamilyOutreachCenterduring the5KZombie Run And Monster Mile event. Theparticipantsalsogot thechance toenter theHauntedHouseafter the run. Itwassuch a fun event for theentire family.All proceeds from this event benefits the Child Abuse Prevention Programs of the center. Eagle Pass. October was Physical Therapy Monthandourveryown,PTDoreen’sbirthday! We celebrated by maintaining a continued presence inourcommunityandeducatingour citizens of the vast benefits physical therapy can provide to their mobility, health, and quality of life. We participated in this year’s EaglePassBusinessExpowhereover60 local businesses, organizations, and non-profits came together to provide the community informationandproductsfound locally. Itwas ahugesuccess.WealsowereGoldSponsors for the Candles for Life Walk-a-thon Festival. Allproceedsgo towardsfinancialassistance forcancerpatientsandsurvivorsofMaverick County. We enjoy being active members of thecommunityandhope to inspireapositive change. Stay tuned to see what we have in store for the next couple of months before wrapping up the year! Harlingen. Back To Action Physical Therapy inHarlingen,donated$200 to theLyfordLady Bulldogbasketball team.Thiswillhelp topay for their tournament costs. On October 26th, we volunteered at St. Anthony’sSchool tohelp theirstudentcouncil raise money for a digital marquee and other equipment needed during the school year. The event was called Trunk or Treat, where numerous SUVs and trucks parked side by

side and decorated their vehicles. We played games and handed out candy to hundreds of children dressed up in their Halloween costumes. They also had Chalupa for the adults where they had chances to win door prizes. The event was a huge success and we were pleased to help out. We met a lot of great people. A special thanks to Monica Weaver and Maggie Juarez for allowing us to volunteer. On October 27th, Back To Action donated cakes and pies for a cake walk for their Fall Festival.This was for the Mid Valley Nursing and Rehabilitation. Del Rio. October was National Physical TherapyMonth!Thegoalsofphysical therapy are to restore function, decrease pain, and improve strength and motion so you can get back to living life to the fullest!Wearehere to help! If you are experiencing pain and having difficulty doing the things you enjoy or need to do, talk to your doctor about getting a referral to physical therapy and come see us! Del Rio participated in the annual Pasta for Paws event this month by attending and donating a “Puppy Starter Kit” for the silent auction.The event is a fundraiser benefitting A Pet’s Wish, the local volunteer run pet rescue. We also welcomed Jessica to our BTA family this month as a new Patient Care Coordinator! Devesh Digwal, PT spent a week in Florida this month taking his FCE Certification Course and got to visit Disney World for the first time! Staff showed some Halloween spirit and dressed up as 80’s fitness instructors for the day! We enjoyed all the laughs and smiles from our patients!

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