The Spinal Column The Newsletter About Your Health And Caring For Your Body
SOS PHYSIOTHERAPY JOURNEY TO THE AZORES!
The Azores! The Azores? I have to admit that two years ago when a patient mentioned to me about the Portuguese Islands, located two thirds across the Atlantic, on a straight line from New York to Portugal, I had no idea where they were talking about. My patient’s trip had been fabulous, with lots of hiking, wine tours and whale watching. So, in June of last year, when my sister-in-law, suggested that the four of us should take an 8 day trip there, I have to say I was intrigued. After working out the details of our absence, my wife Heidi and I were on board to join them! The organization of seven kids between us and a couple of dogs was no small feat, but with the grandparents willing to run the show, we were off!! After a 5 1/2 hour direct flight from Toronto to Ponta del Garde, we were greeted by the most beautiful island of Sao Miguel! We were amazed by the breath-taking scenery, volcanic rock shorelines, hot springs, incredible waterfalls, and cows on every green mountainside! We enjoyed daily meals of fresh fish, limpets, mussels, bread, wine and cheese. In our mid-sized rental car, we braved the narrow winding roads to visit the tea plantation, thermal springs, and joined a whale watching tour. (Well, let’s be honest my wife passed on that opportunity, something about “motion sickness”….) Shockingly my brother in law
and I were even able to find a golf course! And how about the gorgeous hiking trails….Did I mention the hiking already?? Now some of you may know I have a LITTLE trouble with my knees. Despite having my outstanding OSSUR CTi custom stability brace (gratuitous plug there….) I was still struggling with the ups and especially the downs of these crater hikes. So, on the second last day, when my sister in law suggested we do one more mountainous trek, I was less than enthused. Needless to say, on that last path down, I looked like a wobbly, limping mess! However, after icing and recovering with a cold Super Bock, the feeling of accomplishment and the photos of my brother in law trying to speak Portuguese to a local farmer, was well worth it! When we returned from our adventures, the grandparents reassured us that their week was a huge success. Apparently, the kids were well behaved, helpful and walked the dog every day. Riiiigghht…… Clearly another trip awaits! Happy Travels! Jon and Heidi
The Spinal Column The Newsletter About Your Health And Caring For Your Body STAND UP TO SCIATICA Feel Younger. Move Better. Get Stronger.
INSIDE: • Seek A Natural Treatment For Back Pain • Healthy Recipe
• Our Clinic To Your Community • Back Pain/Sciatica Workshop
MISSPELLED MANIA EDITION! You could be the winner of a $10 Gift Card. Be one of the first 5 people to call in with a misspelled word in this newsletter! Call IN & Win! Call Today 519-743-4355
Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. Suffering from sciatica? It is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to have a trapped sciatic nerve deep in the buttock by a muscle called the piriformis. It
is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve. If you, or someone you care about, is suffering from back pain/sciatica give us a call today!
SEEK A NATURAL TREATMENT FOR BACK PAIN
Bad Habits Can Increase Your Pain Some seemingly harmless habits can also contribute to the irritation of the sciatic nerve. A frequent bad habit is crossing of the legs for extended periods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physiotherapy Relieves Sciatica The therapistsatSOSPhysiotherapyplayacrucial role inevaluatingand treating sciatica, as well as other common back problems. Our physiotherapists have years of training to evaluate your back problem and find the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to SOS Physiotherapy, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treetments are doctor recommended and are specifically designed for you to reach your healthcare goals.
Journalofneurosurgery:SpineFeb,2005Volume2,Number2.AaronG.Filler,M.D.,Ph.D.,JodeanHaynes,B.A., Sheldon E. Jordan, M.D., Joshua Prager, M.D., J. Pablo Villablanca, M.D., Keyvan Farahani, Ph.D., Duncan Q. Mcbride,M.D.,JayS.Tsuruda,M.D.,BrannonMorisoli,B.A.,UlrichBatzdorf,M.D.,andJ.PatrickJohnson,M.D.
Knowing all this should give you a head start in warding off painful sciatica. After all, it may be as simple as learning to stand tall.
Relieve Back Pain In Minutes Try this movement if you are experiencing back pain .
No Bake Chocolate Peanut Butter Energy Balls
INGREDIENTS • 2 cups of old-fashioned rolled oats • ½ cup of ground flax seed • 1 tablespoon of black chia seeds • 1 teaspoon of cinnamon • ½ cup of raw honey • ½ cup of peanut butter • 1 teaspoon of vanilla extract • 1 scoop vanilla whey protein powder • ½ cup of dark chocolate chips
SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. Loosens Lower Back www.simpleset.net
INSTRUCTIONS 1. Add rolled oats, ground flax seed, chia seeds, cinnamon, honey, peanut butter, vanilla extract, and vanilla protein powder to food processor. 2. Pulse until ingredients are blended (about 7-9 times). 3. Add mixture to a large bowl, add in chocolate chip. Stir to combine. 4. Form energy bite mixture into 1” balls and place on parchment paper lined baking sheet. 5. Cover and place in refrigerator for 2 hours. 6. Serve! Author: Krista@https://www.joyfulhealthyeats.com/no-bake-chocolate-peanut-butter-energy-balls/
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Our Clinic to YOUR Community
Don’t forget to Join SOS Physiotherapy Elmira at their Open House during the Elmira Maple Syrup Festival on April 7th! Come and see us if you need to warm up or grab some hot apple cider and a treat! You can also see the Flippin’ Physios at the Pancake Flipping contest!
Every year SOS Physiotherapy has sponsored the Waterloo Wolves hockey organization. This year we are proud to sponsor the Minor Bantam MD team. Unfortunately they did not make to the top tier at the split, but they
are killing it in Tier 2 with a 10-1-1 record and have a great chance of moving to the Alliance championships in their division. Way to go boys!
Workshops at SOS Physiotherapy
Low Back Pain and Sciatica Workshops
Saturday, April 21st @ 10:00am Reduce your back pain Increase your strength Increase your activity level Increase your flexibility Improve your health Get back to living Belmont (519) 743-4355 Saturday, April 21st @ 1:00pm Reduce your back pain Increase your strength Increase your activity level Increase your flexibility Improve your health Get back to living Elmira (519) 669-1212 Only 20 Spots Available At Each Location. So Call Now!Page 1 Page 2 Page 3 Page 4
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