CoreSolutions: Sciatica & Back Pain Cost Relief




• Tips For Sciatica Relief • Sudoku Puzzle • Healthy Recipe



Did you know that over 80% of people across the world will suffer an episode of back pain at some point in their lifetime? If you are suffering from back pain or sciatica, you know how hindering it can be. With chronic back pain, radiating leg pain, or stinging sensations across the sciatic nerve, it can be difficult to live your life to the fullest. If you find yourself in pain when bending down, standing up, or lifting objects, it’s time to see a physiotherapist. AtCoreSolutionsPhysiotherapy&Wellness,weare fullyequipped to treatany backpainyoumaybeexperiencing.Contactustodaytoscheduleaconsultation and find out more about how our services can benefit you! Thedifferencesbetweenbackpainandsciatica: Itcanbedifficultsometimes todetermine thedifferencesbetweengeneralbackpainandsciatica.Sciatica is a specific type of back pain that is caused by a compression or irritation of the sciatic nerve. Your sciatic nerve is the largest nerve in your body – it is approximately 2 centimeters wide, extending all the way down your back, your buttocks, underneath the piriformis muscle, and to the backs of your legs and your feet. It is made up of several nerves that exit your lower back from the lumbar and sacral levels (L4-S3), transmitting sensation and muscle

control. Common culprits of sciatica development include weakness in the gluteal muscles or tightness in the piriformis muscle, as they can compress and irritate the sciatic nerve. Common sciatica symptoms: Thesciaticasymptoms reported frompatients tend to vary. Some may experience a deep ache in the buttocks, while others experience a severe pain radiating down one of their legs. It is also possible to feel a tingling or numbness in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can become more severe and affect the strength of your leg muscles. Common sciatica treatment: Thesafest,easiest,andmosteffectivemodeof sciatica treatment is throughphysiotherapy.Physiotherapyexamines the root cause of pressure on the nerve and works to quickly alleviate that pressure. Our licensed physiotherapists will analyze the movements of the muscles surrounding the sciatic nerve, in addition to the back and hip joints. They will design an individualized treatment plan based on the specific needs of each patient, in order to strengthen the affected muscles, improve joint flexibility, and prevent problems from occurring again in the future.


There are some tips you can follow to relieve your sciatica pain on your own. These can be done before coming in for treatments, or in tandem with your physiotherapy treatments: • Performing gentle stretching exercises. • Avoiding prolonged sitting. Make sure to get up every 30 minutes and change positions frequently. • Putting a pillow behind your knees when sleeping on your back or between your knees when sleeping on your side. • Using your legs to bend down when picking up objects off the floor, rather than using your back. • Alternating ice and heat on the buttock to reduce inflammation. • Asking your doctor about coming to physiotherapy, or giving us a call. How successful is physiotherapy for back pain? A study found in the medical journal SPINE proves both the physical and monetary benefits to treating back pain and sciatica with physiotherapy. It demonstrates that when doctors refer their patients for physiotherapy treatments early on in the diagnosis, their patients have shown significant improvement and lowered treatment costs. In this study, patients saved an average of $2736.36 for their low back pain treatment simply by being referred to a physiotherapist in the beginning. If you are suffering with back pain or sciatica, consult with your doctor about physiotherapy treatments, or contact our office to learn more about how you could benefit. At Core Solutions Physiotherapy & Wellness, we aim for speedy and effective recoveries at low costs. Don’t live with back pain any longer – stand taller with physiotherapy.

Source: Primary Care Referral of Patients With Low Back Pain to Physiotherapy: Impact on FutureHealthCareUtilizationandCostsFritz,JulieM.PT,PhD,ATC*;Childs,JohnD.PT,PhD†; Wainner, Robert S. PT, PhD‡; Flynn, Timothy W. PT, PhD§ Spine: 01 December 2012 - Volume 37 - Issue 25 - p 2114–2121

Sudoku Puzzle

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• 2 tbsp soy sauce • 1/2 cup apple cider vinegar (may sub white vinegar)

INGREDIENTS • 5-6 cups cauliflower florets

At Core Solutions Physiotherapy & Wellness, you will receive hands-on therapy treatments by our friendly, caring health physiotherapists during focused and individualized sessions. It’s time to go to Core Solutions Physiotherapy & Wellness 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 physiotherapist 2. Discover why your pain has come back 3. Get your custom recovery program

• 3 tbsp vegetable oil • 1/3 cup corn starch

• 1 tsp garlic powder • 1/2 tsp onion salt • 1/4 cup ketchup • 1 tbsp cornstarch • 2 tbsp cold water

• 3-4 cups steamed rice, for serving • thinly sliced green onions for garnish • 3/4 cup sugar

DIRECTIONS Preheat oven to 425 degrees and grease a baking sheet. Combine cauliflower and oil in a large ziplock bag. Seal and shake to coat cauliflower in the oil. Open the bag, add corn starch, seal bag, and toss to coat again.Transfer coated cauliflower to a greased pan. Bake for 15-20 min until cauliflower starts to brown on the bottoms. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. While cauliflower is cooking, prepare the sauce by adding sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together the corn starch and cold water in a small bowl until dissolved. Add to sauce pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.


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3 7 WE CAN HELP YOU: Be more productive at work. Prevent back and neck pain. Prevent further injury. Have more energy. Move better without pain. 6 8

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By exercising regularly, managing your stress, and eating nutritious meals, you can help significantly reduce the pain and inflammation you are feeling.To learn moreabouthowourphysiotherapistscanhelpyoumanageyournutrition,contact Core Solutions Physiotherapy & Wellness today to schedule a consultation. Why am I experiencing inflammation? Your immune system can naturally respond to injury, ailment, or other harm through inflammation. If you have an infection, wound, tissue damage, or buildup of toxins in your body, the immune response is triggered to deal with it. Without inflammation, injuries wouldn’t be able to heal; however, if this process goes on for too long, chronic inflammation can occur.This can lead to serious health conditions, such as arthritis, diabetes, heart disease, or even some cancers. If you experience persistent pain, it is wise to contact a physiotherapist as soon as possible, as it may mean that the inflammation has become chronic. Traditionally, chronic inflammation has been treated through strict rest and medication. However, a lack of exercise can actually make inflammation worse, as it constricts joints and causes muscles to stiffen. Additionally, medications come with a whole slew of side effects, some of which can be dangerous and/ or habit-forming. Luckily, pain and inflammation can be treated in much easier and healthier ways, including diet. How can nutrition help reduce my pain and inflammation? Nutritionists have had patients report great success in turning around their symptoms by adopting ananti-inflammatorydiet. Inflammation isyourbody’swayof trying toheal,which can be accelerated through a nutritional diet that complements the removal of toxins. This includes: 1. Adding in more veggies! Raw broccoli, Brussels sprouts, cauliflower, and cabbage are the best options when sustaining an anti-inflammatory diet. They can be cooked if you prefer, but raw vegetables are generally better for speeding up the inflammation process. You’ll want to eat up to nine servings per day, and you can substitute fruits for a couple of those servings to break it up, if it becomes too much. Otherwise, the timeless saying “eat your veggies” is key.

2. Trying your best to avoid red meat altogether. It is best to avoid red meat while participating in an anti-inflammatory diet. If this proves difficult, red meat is okay in small doses; however, it should be an extremely rare treat in your diet. The proteins in red meat require extra work from your kidneys to process, so it will slow down the healing process if you eat a lot of it. One small piece of steak, one time per week, should be your maximum limit. Luckily, chicken and fish are just fine for an anti-inflammatory diet. Enjoy them with all of those servings of vegetables! 3. Reducing your grain and dairy intake. In order to strengthen your body’s immune response, you’ll want to avoid simple carbs and sugars. Unfortunately, that means no donuts, no pastries, and no white breads. Dairy products should also be extremely limited, so very little cheese or milk with anything. Whole grains, such as barley, oats, brown rice, and wheat are best. What else can I do? By maintaining a nutritious dietary plan with the help of a physiotherapist, you should quickly begin to notice a decrease in your pain and inflammation symptoms. In addition to this, you can also help manage your pain and inflammation through: • Daily exercise: Exercise will keep the muscles warm, which can alleviate pain or stiffness, and stop the inflammation from becoming worse. •Stressmanagement: Ifyou’re feelingmentallystressed,yourbodycanbecome physically stressed - causing more inflammation and a longer recovery rate. Taking time to relax can actually allow you to heal quicker! • Weight loss: If you have some unwanted weight, getting down to your ideal body weight will help with your pain and inflammation. Schedule your consultation with Core Solutions Physiotherapy & Wellness today to discuss nutrition plans with one of our licensed physiotherapists and gain additional advice on other ways you can help manage your pain!


SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787


Do You Have Friends or Family Unable to Do The Following? 9 Move without pain 9 Bend and move freely 9 Balance confidently and securely 9 Sit for long periods comfortably 9 Walk for long distances 9 Live an active and healthy lifestyle

SCHOMBERG LOCATION 50 Dr. Kay Drive, Unit A8 Schomberg, ON L0G 1T0

CALEDON EAST LOCATION 15955 Airport Road, Suite 101 Caledon, ON L7C 1H9

P: (905) 939-9041 F: (905) 939-9638

P: (905) 584-6747 F: (905) 584-6787

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