OSR News Newsletter by OSR Physical Therapy
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I Think I May Have Sciatica... How Can I Find Relief?
Stretching and strengthening exercises are key to treating sciatica pain. 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, gluteus (buttock) muscles, 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. 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. Targeted stretches can help loosen up tight muscles and improve elasticity, thus easing pain caused by sciatica. Article Continues Inside >>
Sciatica, also referred to as “lumbar radiculopathy” is a pain that typically radiates from the lower back. The sciatic nerve extends from the lumbar spine through the area of the buttocks, making it the largest nerve in the human body. When this nerve becomes irritated, pain ensues, and it is usually felt in the lumbar area and behind the thigh. The pain can also radiate to the lower limbs, making it difficult to bend or walk. The most common cause of sciatica is lumbar disc herniation, but it can be caused by a back injury or disc degeneration, as well. If you have been suffering from lower back pain, or pain that radiates down to your buttocks or even down your legs, don’t hesitate to contact OSRPT today. We’ll provide you with the relief you need to live life comfortably once again! Understanding sciatica treatments: Sciatica is diagnosed through a physical examination and an evaluation of medical history. A CT scan or MRI may also be performed, in order to locate the root cause of sciatica. According to Move Forward PT, “Conservative care like physical therapy often results in better and faster results than surgery or pain medication.” Once you are diagnosed with sciatica, a physical therapist will work with you to manage and relieve the condition. This includes: • Reducing sciatica pain.
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• Improving motion. • Increasing strength. • Improving flexibility. • Educating you on how to stand, bend, and twist. • Returning to normal activities.
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What Can I Do On My Own?
of your plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. 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. If you are ready to get rid of your sciatica symptoms and enjoy your daily life free of pain, contact OSRPT for relief. We’ll provide you with an individualized treatment plan to help you get back to your normal life as quickly as possible.
There are some common home remedies you can try, to help ease some of your sciatica symptoms. For example, alternating with ice and heat compresses, or sleeping with a pillow between your knees can help alleviate some pain and stiffness. Sitting in a reclining chair can also help provide some relief, as it redirects the pressure from your lower back. Going for a walk or taking part in other gentle exercises can also help in getting your body moving so it doesn’t become too tight. These are some commonly used at-home treatment methods for painmanagement, but they unfortunately do not always work. If your home treatments are having little-to-no effect in reducing your pain and restricted motion, or if your symptoms persist for more than a week without improvement, you should seek the aid of a physical therapist. If your symptoms worsen, be sure to consult with your primary physician. Physical therapy can provide you with the treatment you need to alleviate your aches and pains. How do I get started? If you believe you may be living with sciatica pains, contact OSRPT today to schedule a consultation with one of our experienced physical therapists. We will determine your diagnosis before creating your treatment plan. The main stages
7 Green Food Facts to Boost Your Nutrition
Anthem (623) 551-9706 North Phoenix (623) 434-4655 Peoria (623) 412-2117 Gilbert (480) 857-7123
Scottsdale (480) 265-2122 Glendale (623) 219-4242 Sun City (623) 219-4475 Moon Valley (480) 265-2140
Avocados have twice the amount of potassium as bananas, and Green bananas contain less sugar than those that are over- ripened. Broccoli contains twice the amount of Vitamin C than oranges and as much calcium as whole milk. Cilantro is good for digestion and helps to soothe ailments such as headaches, coughs, and nausea.
An Onion’s sulfur compounds help in detoxifying the body and aid in cellular repair. Parsley contains three times the amount of vitamin C as oranges, and twice the amount of iron as in spinach. Peppermint can help you feel focused and alert during long days.
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Healthy Recipe: Grab and Go Veggie Wrap
Patient Testimonial
"I felt comfortable along every step of the process." "My experience at OSR in Moon Valley has been incredible. From my first contact with the front desk as she set up my appointments they made me feel like I was part of the OSR community. My Physical Therapist was engaging, enthusiastic, and straight forward. I
felt comfortable along every step of the process. They made me feel like they knew me, and challenged me with my exercises. I would highly recommend OSR to any of my friends and family. I am going to miss the people who make up this office! - Julie
Ingredients: • 1 large whole wheat tortilla
• 1/2 cucumber, thinly sliced • 1/2 avocado, diced • Crumbled feta cheese (to taste) • •Salt & Pepper (to taste)
• 1/4 cup roasted red pepper hummus • 1 cup of washed baby spinach leaves • 1 carrot, peeled & shredded • 1 tomato, thinly sliced
Here's how to make it: Lay your tortilla flat and spread hummus to coat it. Then, sprinkle feta cheese. Layer your vegetables to create a colorful, nutritious masterpiece. Season with salt and pepper to taste, add additional feta if desired, roll up, and enjoy or pack away for a convenient on-the-go meal.
At-Home Exercise
Helps Relieve Sciatica Pain
CLAMSHELLS Lie on your side with your hips at 45 degrees and your knees bent to 90 degrees. Your heels are in line with your head, torso, and hips. Rotate your hips and knees apart (like a clam opening) while remaining contact with your heels. Keep the top hip parallel with the ceiling. Lower your leg to the starting position and repeat on other side. You should feel a stretch in the outer hip of your top leg.
Soldier's Best Friend Fundraiser OSR is proud to raise funds again for Soldiers Best Friend! Soldier’s Best Friend provides U.S. military veterans living with combat-related Post Traumatic Stress Disorder (PTSD) or Traumatic Brain Injury (TBI) with Service or Therapeutic Companion Dogs, most of which are rescued from local shelters. The veteran and dog train together to build a trusting relationship that saves two lives at once and inspires countless others. For more information regarding the Soldiers Best Friend organization, go to soldiersbestfriend.org
exercises copyright of
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Make the choice to get rid of low back pain this summer. Call your OSRPT clinic TODAY!
Always consult with your physical therapist or physician before beginning an exercise you are unsure of.
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YOU DON'T HAVE TO DEAL WITH SCIATICA ON YOUR OWN.
• I Think I May Have Sciatica... How Can I Find Relief? • What Can I Do On My Own? • 7 Green Food Facts to Boost Your Nutrition • Recipe: Grab and Go Veggie Wrap • At-Home Exercise INSIDE:
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