HOWCAN I RELIEVEMY SCIATICA PAIN?
1. Consult with a physical therapist ASAP. Other lower back conditions, such as the ones mentioned earlier, can present as sciatica symptoms and may be the cause of your sciatica. Because of this, it is important to determine the exact origins of your symptoms. By consulting with a physical therapist as soon as you begin to notice pain, you’ll be able to recover quicker and avoid damage to the spinal joints and nerves. 2. Use ice and heat. You can relieve your sciatica pains at home by alternating ice and heat packs to your buttock area. Ice helps to relieve inflammation, while heat helps relax muscles and improve blood flow. Try keeping the ice pack on for 10 minutes, then off for 30 minutes before alternating to the heat pack. If you notice any additional pain, stop immediately. 3. Find the most comfortable sleeping position. Different sleeping positions can be more comfortable for those living with sciatica. It is important to find one that relaxes the lower back while also taking pressure off of the sciatic nerve. Two of the sleeping positions we recommend include: 1) Lying on your non-painful side with your knees bent comfortably, with the top knee slightly forward. 2) Lying on your back with a pillow under your knees. Try whichever one is most comfortable for you. If you notice additional pain with either of these positions, consult with your physical therapist to find the best sleeping position for you. 4. Stretch at home. Your physical therapist can provide you with targeted stretches to do on your own at home. A common stretch for relieving sciatica pain includes: lying on your back, knees bent, while slowly rocking your knees from side to side. This should gently stretch your lower back, thus relaxing the muscles and easing the pain on your sciatica nerve. Talk to your physical therapist to see if this stretch would work for you. If you notice any additional pain, stop immediately.
Contact ReQuest Physical Therapy for sciatica pain relief: If you are living with the constant aches and pains of sciatica, physical therapy can help bring you relief. Your physical therapist can provide you with a treatment plan that will help strengthen the muscles surrounding your sciatic nerve, by participating in targeted exercises and stretches. Physical therapy can also help improve your range of motion and posture, thus decreasing sciatica symptoms further and preventing them from occurring again in the future. Contact us today to get started on the first steps toward sciatica pain relief!
Call us today to schedule an appointment!
ROASTED BUTTERNUT & PEARS TASTE HOW DELICIOUS WEIGHT LOSS CAN BE
• ¼ to ⅓ C fresh rosemary or sage, minced • 1-2 tsp. ground turmeric/1 tbsp. fresh turmeric root zest • ½ tsp. sea salt and ground peppercorns • 3 C pears and/or apples, chopped in 1 - 1½- inch cubes
INGREDIENTS • ¼ C vegetable broth
• 4 C butternut, acorn squash and/or pumpkin, chopped into 1-inch cubes • 1 C sweet potato, chopped in ¼-inch cubes • 1 C leek or onion, diced
DIRECTIONS Preheat oven to 450oF. Line baking pan with parchment paper. If you don’t have any, lightly spray baking pan with thin film of non-stick cooking spray. In large bowl, toss vegetables with broth to coat. Pour off excess broth. Toss in seasonings. Spread veggies in single layer evenly on baking pan. Bake 15 minutes. Remove from oven and stir. Add pears evenly to pan. Bake 10 more minutes until veggies are desired tenderness. Garnish with minced more rosemary leaves and/ or turmeric zest. This is one of the many complementary recipes shared in our healthy lifestyle program, Physicians’ Choice for Weight Loss.
requestphysicaltherapy.com
Made with FlippingBook Learn more on our blog