The Physiotherapy Center Ltd. Monthly Newsletter
N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
SEPTEMBER 2021
I THINK I MAY HAVE SCIATICA – HOW CAN I FIND RELIEF?
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N E W S L E T T E R Your Resource for Health, Wellness, and Caring For Your Body
SEPTEMBER 2021
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 The Physiotherapy Center today. We’ll provide you with the relief you need to live life comfortably once again! IS SCIATICA The Source Of My Pain?
sciatica, a physical therapist will work with you to manage and relieve the condition. This includes: • Reducing sciatica pain. • Improving motion. • Increasing strength. • Improving flexibility. • Educating you on how to stand, bend, and twist. • Returning to normal activities. 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.
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INSIDE...
Understanding sciatica treatments:
• What Can I Do On My Own? • Healthy Recipe • 12 Ways To Add Greens To Your Diet • Free Aches & Pains Consultation • Exercise Essentials
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 toMove Forward PT, “Conservative care like physical therapy often results in better and faster results than surgery or pain medication.” Once you are diagnosed with
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WHAT CAN I DO ON MY OWN?
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 pain management, 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 The Physiotherapy Center 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 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 themmore 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 The Physiotherapy Center for relief. We’ll provide you with an individualized treatment plan to help you get back to your normal life as quickly as possible.
At-Home Exercise
Helps to ease pain caused by sciatica. HOME LOW BACK TRACTION
Lie flat on the floor in the center of a doorway with your knees bent. Make sure your bare skin of your low back is touching the floor for friction. Hold a broomstick in front of you across the doorway. Push gradually and slowly against the stick with your arms for 1-3 minutes. Release slowly.
Exercises copyright of
Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
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Try This Healthy Recipe
12 Ways To Add Greens To Your Diet
Candy Corn Smoothie
Onl y one in 10 adul ts meet f rui t and vegetabl e recommendations. More specifical ly, only 9.3 percent of adults eat enough vegetables dai ly. Eating plenty of green vegetables every day can help reduce your risk of diseases including hear t disease, obesity, and diabetes. Cruciferous vegetables l ike Brussels sprouts, kale, broccol i , and cabbage are also powerful cancer fighters. Eating plenty of vegetables can also balance your blood sugar and stabilize hunger, supporting weight loss and possibly reducing your risk of type 2 diabetes. Greens and the Power of Prevention When inf lammat ion persists, i t becomes chronic. Chronic inflammation can play a role in most diseases including cancer, hear t disease, diabetes, depression, and Alzheimer ’s.
INGREDIENTS
• 1 cup frozen mango chunks • 1/2 cup coconut milk • 1 frozen banana
• A thumb-sized piece of turmeric • 1 cup frozen pineapple chunks
DIRECTIONS Place 2 clear cups in the freezer. Pour the milk into a blender. Slice the banana and add it to the blender. Blend until smooth. Remove the cups from the freezer and spoon the banana mixture evenly into the bottom of each of the cups. Return the cups to the freezer for 5 to 10 minutes. Rinse out the blender. Add the mangoes and turmeric and blend until smooth. Take the cups out of the freezer and spoon the mango layer evenly into the cups. Return to the freezer for 5 to 10 minutes. Rinse out the blender. Add the pineapple, and blend until smooth. Spoon evenly into the cups and serve.
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CALLING ALL ACHES & PAINS SUFFERERS!
Do you need help finding relief from your pain?
The Physiotherapy Center Can Help You: • Decrease your pain • Increase your strength • Increase your activity level • Increase your flexibility • Improve your health • Get back to living
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12 WAYS TO ADD GREENS TO YOUR DIET (CONT.)
Why Don’t We Eat More Greens? Knowing all these health benefits, why don’t more people eat green vegetables? Research shows that cost, limited availability and access, and not enough time to prepare or cook them are among the reasons why many of us don’t meet our greens quota. It’s not just kids who don’t like eating vegetables. Most adults struggle to get their daily greens requirements. But eating more vegetables shouldn’t be a struggle! These 12 strategies can help make getting more vegetables convenient, simple, and delicious. 1. Make them more interesting. Look up new recipes. 2. Prep ahead of time. 3. Get everyone involved. 4. Hide them in yummy dishes. 5. Make an omelet. 6. Make them portable. 7. Slip ‘em into smoothies. 8. Upgrade starches. Zucchini fries 9. Double up in restaurants. Simple: Ask your server to skip the potatoes and add another green vegetable.
10. Make it a mission to try a new one. Restaurants usually find ways to make green vegetables taste amazing. Be adventurous and try something new. 11. Buy them fresh or frozen. Frozen vegetables today are far tastier than the ones you might have grown up with. They might also be healthier. 12. If you can’t find or afford organic, use this list: The Environmental Working Group (EWG) makes choosing easy. They’ve compiled a Shopper’s Guide to Pesticides in Produce. Variety is key with green vegetables. That’s where Veggie-Greens can fill your vegetable quota. This organic green powder combines green superfoods like organic wheatgrass, organic chlorella, and immune-boosting organic mushrooms. Imagine packing the nutrient punch of numerous organic green vegetables — including spinach, broccoli, kale, and Brussels sprouts — into one easy-to-use powder! That’s the power of Greens
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25 Eclipse Drive, P. O. Box 10742 George Town, Grand Cayman, KY1-1007
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