Health & Wellness Newsletter by Centra Rehabilitation
Live Life Pain-free
Health & Wellness Newsletter
OVERCOME SCIATICA NEWSLETTER
Live Life Pain-free
Health & Wellness Newsletter
NEWSLETTER
OVERCOME SCIATICA
Sciatica is a very common condition that affects 10% of the population. Sciatica is defined as pain that follows the course of the sciatic nerve. However, many people suffer with other sciatica like symptoms including low back pain, foot pain and even numbness in the leg. These symptoms can be signs of other back problems such as mechanical low back pain or even herniated discs. How do you know if you have sciatica? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh INSIDE : • 4 Ways To Quickly Relieve Sciatica • Pregnancy & Back Pain
• Relieve Aches & Pain In Minutes • Relieve Nagging Headaches
• Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot • Pain that feels better when lying down but worsens with standing, walking or sitting Call us today to discover how our programs can pinpoint the cause of your pain, relieve it quickly and teach you how to maintain a healthy spine.
YOU DO NOT NEED A DOCTOR’S PRESCRIPTION TO SEEK PHYSICAL THERAPY IN THE STATE OF VIRGINIA YOU HAVE DIRECT ACCESS TO PHYSICAL THERAPY
4 WAYS TO QUICKLY RELIEVE SCIATICA
1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms. Seeing a physical therapist sooner, rather than later means faster recovery and less potential for damage that can occur to the spinal joints and nerves. 2. Alternate heat and ice to the low back and buttock area. Ice helps to relieve inflammation, while heat, helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating. Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love
Call us today to schedule an appointment!
HEALTHY RECIPE: BERRY-ALMOND SMOOTHIE BOWL
• 2/3 cup frozen raspberries • ½ cup frozen sliced banana • ½ cup plain unsweetened almond milk • 5 tbsp sliced almonds, divided • ¼ tsp ground cinnamon
• ⅛ tsp ground cardamom • ⅛ tsp vanilla extract • ¼ cup blueberries • 1 tbsp unsweetened coconut flakes
DIRECTIONS Blend raspberries, banana, almond milk, 3 tablespoons almonds, cinnamon, cardamom and vanilla in a blender until very smooth. Pour the smoothie into a bowl and top with blueberries, the remaining 2 tablespoons almonds and coconut.
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PREGNANCY & BACK PAIN: Relieve Your Pregnancy Pains With Physical Therapy
Why do you experience back pain during pregnancy? The short answer is this: you’re growing a baby! Most expecting mothers report their back pain occurring at the “sacroiliac joint,” which is the area where your pelvis meets your spine. This happens due to a combination of several factors, including: • Increased weight. Women typically gain 25-35 pounds during pregnancy. This puts extra stress on the spine, since it is responsible for supporting your weight. The growing baby in your uterus also puts extra pressure on the nerves and blood vessels surrounding your back and pelvis, which can also attribute to your back pain. • Separation of muscles. As your uterus continues to expand throughout your pregnancy, stress is put on your “rectal abdominis” muscles. These muscles run parallel to one another, from the rib cage to the pubic bone. With continued expansion of the uterus, it is possible for these muscles to separate along the center seam, in a condition known as “diastasis recti.” This may cause or further aggravate your back pain. • Changes in posture. When you’re pregnant, your center of gravity changes. To compensate for this, most women will adjust their posture and the way they move, sometimes without even realizing they are doing so. Postural changes may cause a strain in the back, leading to discomfort. • Changes in hormones. During pregnancy, your body releases a hormone known as “relaxin.” This increases joint laxity and – much like its name infers – allows the ligaments and joints in the pelvic area to relax. This is your body’s natural way of preparing for vaginal birth; however, the relaxin hormone can also cause ligaments in the spine to loosen. When this happens, instability and pain can ensue. How can you find relief? At Centra Rehabilitation, we offer prenatal and perinatal physical therapy treatments for pregnancy- related pain relief. Treatment plans for prenatal and perinatal care related to back pain typically involve gentle therapeutic exercises, stretches, and manual therapy. These are all done in order to relieve pain, strengthen your core muscles, and improve posture. Your physical therapist may also suggest additional methods and modalities, such as massage or ice and heat therapies, in order to provide additional relief and optimum function as deemed necessary. Contact us today: Centra Rehabilitation can help expecting mothers find relief from prenatal pains as their bodies experience the effects of pregnancy. You don’t need to suffer before your delivery. Contact us today to schedule an appointment, and we’ll create a plan to help you along your pregnancy. By including physical therapy in your prenatal care, you’ll be able to relieve your pain and better prepare yourself for one of the biggest challenges in a woman’s life: delivering and caring for a baby.
Did you know a physical therapist can help with bladder leakage?
Up to 45% of women have some form of bladder leakage. Men experience leaks too, but women are more prone to them because of physical changes from childbirth and menopause. Bladder leaks can happen when you cough, laugh, run or as you race to the bathroom. When that starts, many people think they need to use
a bladder leakage protection product and modify their lifestyle. But physical therapy actually can address leaks by strengthening the pelvic floor, hip and core muscles that help to start and stop the flow of urine. Centra has therapists that specialize in pelvic health. They can help by
performing a thorough examination to identify the causes of your urinary incontinence, and will ask you to describe your symptoms and your daily experiences. They may assess the muscles of your pelvis, hip and low back, as well as the coordination, strength, and flexibility of the muscles of your pelvic floor. Based on the evaluation results, your physical therapist will create an individualized treatment program to improve your pelvic-floor muscle function and can help you: • Gain control over your symptoms • Reduce the need for pads and special undergarments, incontinence medications, and possibly surgery
Call us today for more information or to schedule an appointment. 434.200.7600
CALL US TODAY IF YOU ARE EXPERIENCING ARTHRITIS PAIN
Headaches A Pain In The Neck? by Krista Leake PT, DPT, ATC RELIEVE NAGGING HEADACHES
VISIT A CENTRA LOCATION NEAR YOU!
Jamerson Family YMCA
434-315-2920 434-656-4607 540-425-7670 434-200-4668 434-200-7600 434-200-4200 434-237-8160
Alterholt Road
Centra Virginia Baptist Hospital
Center for Pelvic Health
Centra Lynchburg Medical Center 434-200-7860
Bedford
Headaches are among the most common reasons for seeing a doctor. It is estimated that 47% of the population suffers from headaches. Sometimes these headaches start in the neck. A headache that starts from the neck or cervical spine is called a cervicogenic headache. At times these headaches mimic migraine headache symptoms or other types of primary headaches.
Gretna
Farmville
FREE PAIN CONSULTATION
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What is a Cervicogenic Headache? Head pain that is referred from the bony structures or the muscles or other soft tissues of the neck is called a cervicogenic headache. It may be the result of a head or neck injury, such as whiplash, but also may occur in the absence of trauma and come on for no apparent reason. Symptoms of a headache that originates from the neck. A cervicogencic or neck headache typically presents as a steady, non-throbbing pain at the base of the skull, and may be felt at the forehead, around the eye, at the top of the head, or side of the head. It is usually located on one side of the head and does not change locations. These types of headaches tend to be moderate to severe in intensity and last for 1 hour to weeks at a time. These may be triggered by neck movement, certain positions of the head or neck, pressure on the upper part of the neck and may be accompanied by limited neck motion. Cervicogenic headaches may have similarities to migraine headaches such as nausea, sensitivity to light or sounds, and visual disturbances, but these symptoms are milder than you see with migraine headaches. What Causes Cervicogenic Headaches? People with cervicogenic headaches tend to have increased tightness and trigger points in the musculature around the neck. They also tend to have weak neck muscles. In addition, this type of headache is associated with poor posture and decreased neck range of motion. Researchers have found the primary cause is tightness of the joints in the upper neck region. Treatment of Cervicogenic Headaches . Physical therapy is the mainstay of treatment for cervicogenic headaches. These types of headaches do not typically respond well to medication. The best outcomes are achieved with a combination of hands on treatment from the physical therapist to restore the mobility in the joints of the neck and loosen tight muscles, combined with a specific exercise program to strengthen the deeper muscles in the neck and designed to correct abnormal posture. 5 4 5 2 7 2 3 8 6 4 2 1 7 9 5 7 3 2 1 4 5 8 2 9 4 7 8 9 8 6 5 9 http://1sudoku.com n° 229777 - Level Medium 7 3 9 6 1 6 2 8 9 4 3 4 8 2 5 4 3 9 6 5 7 9 2 5 4 1
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
PIRIFORMIS STRETCH MODIFIED While lying on your back, hold your knee with your oppo- site hand and draw your knee up and over towards your opposite shoulder.
PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
Exercisescopyrightof
Strengthens Back
Stretches Back Muscles
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
Discover How To Live Pain-free
At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to call Centra Rehabilitation 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 OUR OUTCOMES SPEAK FOR THEMSELVES
1. Call and talk to a therapist
2. Discover why your pain has come back
3. Schedule your custom recovery program today
Call Today 434.200.7600
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