Health & Wellness Newsletter by Physical Therapy Institute of Illinois
Health&Wellness The Newsletter About Your Health And Caring For Your Body
“This Pain Doesn’t Have To Stay With You!” 4 Ways to Quickly Relieve 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.
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Al Flores, PT, CFCE Director of Rehab
Health & Wellness The Newsletter About Your Health And Caring For Your Body
“This Pain Doesn’t Have To Stay With You!” 4 Ways to Quickly Relieve Sciatica
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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.
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SCIATICA TREATMENT TECHNIQUES
Deep Friction Massage Can Help Eliminate Sciatica Some leg pain is caused by a spasm in a deep muscle located in the buttock called the Piriformis. The Sciatic nerve runs right on top of this muscle so a spasm here can cause pain in the leg. The treatment is to put deep pressure on this muscle. Prolonged pressure will cause this muscle to relax, decreasing the pain. Spinal Mobilization. Gentle mobilization (or movement) of each spinal segment helps to increase mobility of the spine and relieves pain. The pain relief from this technique lasts because it is paired with the right stretching exercise.
Good Advice To Avoid Constant Irritation Of The Sciatic Nerve Good advice helps the condition begin healing. For example, you should stop strengthening exercises while you are in pain. If you are having back and leg pain, doing strengthening exercises like lifting weights or doing sit-ups will make the condition worse. Strengthening exercises increase pressure in the spine and initially you want to decrease pressure in the spine so that the condition calms down. You can return to these exercises once the leg pain is gone. Gentle Exercise The right stretch is the key to relieving pain. Some people need to stretch their spinal joints, others need to stretch muscles, some people need both. Once the pain is relieved, we instruct you in a gradual strengthening program to further protect the spine.
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Come Back In For A Consultation Whether you want to come in for a check-up, suffered a recent injury or you want to improve your health, you can choose the physical therapy practice you want! Come back to PTII for a consultation today!
See our physical therapists for: • Recent injury • Nagging aches and pains • Back and neck pain • Joint pain and movement problems • Walking or balance difficulties
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EXERCISE ESSENTIALS
Try these exercises to get you moving... LUMBAR EXTENSION PRONE ON ELBOWS Lie on stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 seconds then repeat 8 times.
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Helps Sciatica Pain
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PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor.
Helps Sciatica Pain
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
GRILLED SHRIMP TACOS W/ SRIRACHA SLAW SERVES: 4
PATIENT SUCCESS SPOTLIGHT
“ We highly recommend PT Institute of Illinois. Mike is an excellent PT and very knowledgeable in back rehab. He was awesome at getting my daughter back to the activities she loves. My daughter was very comfortable receiving treatments here and thrilled to be able to get back to cheerleading. The office staff is also very friendly and professional. Appointments were very easy tomake and accommodating to our schedule. Thanks Mike!” - C.G. & R.G. “He was awesome at getting my daughter back to the activities she loves.”
In a small bowl, mix together olive oil, cilantro, and 1/3 of the lime juice. Season with salt and pepper. Add shrimp to a baking dish and pour over mixture. Toss until completely coated and let marinate 20 minutes. Meanwhile, make slaw: In a large bowl, toss cabbage with mayo, remaining lime juice and sriracha. Season with salt. Heat grill to high. Skewer shrimp and grill until charred, 3 minutes per side. Grill tortillas until charred, 1 minute per side. Serve shrimp in tortillas with slaw.
• 1/4 c. extra-virgin olive oil • 3 tbsp. freshly chopped cilantro • Juice of 3 limes, divided • kosher salt • Freshly ground black pepper
• 1 lb. large shrimp, peeled and deveined • 1/4 head red cabbage, shredded • 1/4 c. mayonnaise • 1 tbsp. sriracha • 4 medium tortillas
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