Newsletter About Your Health and Caring for Your Body by Back In Motion
Health and Wellness 2023 NEWSLETTER
INSIDE: How To End Your Relationship With Your Sciatica Pain
6 HEALTHY DIET TIPS FOR SUMMER
UNDERSTANDING HOW TO TREAT SCIATICA
HEALTHY RECIPE
NEWSLETTER AUGUST 2023
Absolutely fantastic experience with this clinic. The entire staff and owners are lovely. Communication was quick and easy, practitioners were gentle and caring, and I’m starting to get my range of motion back quicker than I had expected. I can’t recommend Back In Motion highly enough for all your PT needs. Thanks again!!! - R.S.
How To End Your Relationship With Your Sciatica Pain
Have you been suffering from lower back pain that radiates into your buttocks and down your leg? You may be experiencing sciatica. At Back In Motion, our physical therapists are experts at treating sciatica and helping you find relief! Sciatica, also referred to as “lumbar radiculopathy,” is a pain, numbness, or tingling that radiates from the lower back. The sciatic nerve extends from the lumbar spine through the area of the buttocks and down the legs into the toes, making it the largest nerve in the human body. When this nerve becomes irritated, pain or paresthesias ensue. Typically the symptoms are felt in the lumbar area, down the leg behind the thigh and into the lower leg and foot. The pain can make it difficult to sleep, sit, bend or walk. The most common cause of sciatica is lumbar disc herniation, but it can be caused by an injury or severe disc degeneration, as well.
Contact Back In Motion today to set up an appointment with one of our experts. We’ll provide you with the relief you need to live life comfortably once again! UNDERSTANDING HOW TO TREAT SCIATICA Sciatica is diagnosed through a physical therapy evaluation that includes a thorough history and physical examination. Sometimes a CT scan or MRI may be used to confirm the physical therapist’s conclusions. Once you are diagnosed with sciatica, a physical therapist will work with you to manage and relieve the condition. This includes: • Reducing sciatica pain
• Improving flexibility • Educating you on how to sit, stand, bend, and twist • Returning to normal activities Targeted stretching and strengthening exercises are vital to treating sciatica pain. Our physical therapists will teach you an exercise program you can do at home to manage your pain. Many exercises can help strengthen the muscles of the spinal column. Most of these exercises focus on improving your core. The core comprises muscles in the lower back, abdominals (stomach), 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.
• Improving motion • Increasing strength
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6 HEALTHY DIET TIPS FOR SUMMER
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Targeted stretches for sciatica are designed to target restrictions in the joints and muscles that contribute to your pain. The initial assessment will help your therapist establish what’s known as a “directional preference,” meaning what helps the patient feel and move better. Your home program will focus on improving your pain and restoring your motion so you can resume the activities you enjoy! HOW A PHYSICAL THERAPIST CAN HELP YOU If you’re experiencing sciatica, contact one of our physical therapists immediately. Your physical therapist will perform a thorough physical examination and provide you with solutions that work based on their findings. Your therapist will identify the best way to resolve your sciatica pain using directional preference and strengthening exercises. They will examine how you respond to specific movements and positions. These particular movements and positions become the starting point for treatment. Next, your therapist will focus on areas where you struggle with weakness or develop compensations due to sciatica pain. These exercises will be targeting your core strength. In addition, your therapist will guide you through the postures that help alleviate your pain and minimize the risks of it returning. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do. CALL TODAY TO MAKE AN APPOINTMENT Physical therapy can provide you with the treatment you need to alleviate your sciatica. If you are ready to get rid of your sciatica symptoms and enjoy your daily life free of pain, contact Back In Motion for relief. We’ll provide you with an individualized treatment plan to help you get back to your everyday life as quickly as possible!
1. Swap out snacks for fruits and vegetables. Consume at least 5 portions of a variety of fruits and vegetables daily. If this sounds challenging, remember that fresh, frozen, canned, dried, or even juiced fruits and veggies are all options. 2. Replace steak with fish. Fish is a great source of protein and contains many vitamins and minerals. You should try to incorporate at least 2 servings of fish in your diet every week. 3. Reduce your saturated fat intake. Too much saturated fat can raise your blood cholesterol levels, increasing your risk of developing heart disease. Examples of food high in saturated fat include fatty cuts of meat, sausages, butter, hard cheeses, cream, cakes and biscuits. 4. Cut down on sugary drinks. Drinks high in sugar contribute to obesity and tooth decay. Try opting for a cool, refreshing glass of water instead, or a tasty fruit smoothie! 5. Drink enough water. Proper hydration is always important, but even more so during hot weather. You should aim for 6 to 8 glasses of water a day. 6. Don’t skip breakfast. A healthy breakfast sets the tone for your day and gives you the energy you need to make it to lunch!
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CONTACT BACK IN MOTION TO SET UP AN APPOINTMENT TODAY! 239.977.2173
EMAIL INFO@BACKINMOTIONSSPT.COM OR VISIT BACKINMOTIONSSPT.COM FOR MORE INFO
A Personal Note From Dr. Scott
In sports, halftime is when the players and coaches must “make adjustments.” So, at “halftime” of 2023, I wanted to ask … How’s your health and fitness plan going so far this year? Don’t beat yourself up if you’re not where you want to be.
ADDRESS THE UNDERLYING ISSUE Back In Motion Physical Therapy & Performance uses The Gray Method to fix the cause of your pain, not just the symptoms! Our trademarked approach, The Gray Method , fixes the root cause of your pain, stiffness, or injury to get you back in motion safely and more quickly. Using The Gray Method, we will analyze your symptoms, and medical history, as well as examine any health constraints you may have before establishing an action plan for your recovery path.
The halfway point of the year is a great time to take stock. If you’re busy like me and get pulled in a million directions, oftentimes, one day bleeds into the next, and you’re not even sure what happened. So I wanted to simplify things for you by posing a question … and asking you to take a moment to respond on a scale of 1-10 (with ten being “amazing” and one being “there’s much work to be done.”) • How happy are you with your overall health and fitness today? • What action must you take today if it’s less than you want it to be? Remember, the simpler, the better, and that nothing will happen until you start moving towards your goal. Dedicated to Your Success, Dr. Scott Gray
WINSTON’S HEALTHY RECIPE
Easy Mango Protein Smoothie
COME BACK TO PT
INGREDIENTS • 1/2 cup unsweetened vanilla almond milk • 1/2 cup low-fat vanilla Greek yogurt • 1 cup frozen mango chunks (or about 1/2 of a fresh, chopped mango with 1/2 cup of ice) • 1 scoop vanilla whey protein powder • 1 tsp honey or to taste (optional) • 1 mint sprig (optional)
WHY YOU NEED TO COME BACK IN FOR A TUNE UP: a Move without pain a Bend and move freely a Balance confidently and securely a Sit for long periods comfortably a Walk for long distances a Live an active healthy lifestyle
Are you in pain? Have you sustained an injury? Give us a call today to schedule an appointment!
DIRECTIONS Blend mango, ice (if using), yogurt, almond milk, protein powder, and honey together in a blender until smooth. Garnish with a mint sprig if desired, and enjoy!
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