Health & Fitness Newsletter by Fit 4 Life
Health & Fitness
The Newsletter About Physical Therapy & Personal Training
HOW TO BEAT SCIATICA
INSIDE: • How To Beat Sciatica In 4 Easy Steps • Healthy Recipe • Patient Spotlight • Exercise Essentials
Health & Fitness The Newsletter About Physical Therapy & Personal Training
DISCUSSING WAYS TO BEAT SCIATICA
Ever have that aching pain from your back into your buttock, or even down the back of your thigh? This could be sciatica, a broad term used to describe radiating pain, numbness or tingling symptoms into the legs. The sciatic nerve stems from your lumbar spine and travels deep through the buttock, down the back of the thigh. Sciatica is very common, because of the amount of sitting we now do in our daily lives. This drastically affects the strain on your spine, hip and pelvic muscles, irritating the sciatic nerve. Do you ever feel like it is a challenge to get moving in the morning, or are you now careful about the way you bend down to pick something up? This is a clear sign that your spine is not functioning the way it should. The good news is that you can dramatically improve the way you feel and eliminate that sciatic pain or back pain for good! Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of almost any sciatica treatment plan. When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. Sciatica exercises usually focus on three key areas: strengthening, stretching, and aerobic conditioning. Strengthening exercises. 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 and gluteus (buttock) 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. Stretching exercises. Stretching is usually recommended to alleviate sciatic pain. 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. Another stretch that is often helpful in easing sciatica is the Bird Dog move: After getting on their hands and knees, individuals extend one arm and the opposite leg. The arm and leg extensions are then alternated. A more advanced version of this exercise is the Plank Bird Dog move, in which the extensions are done once the person is in the plank position on their hands and toes. Low-impact aerobic exercise. Some form of low-impact cardiovascular exercise, such as walking, swimming, or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment. Aerobic conditioning also has the unique benefit of releasing endorphins, the body’s natural pain killers, which helps reduce sciatic pain. These types of exercise may be done separately or in combination. If you are suffering from sciatica pain and need treatment, contact us to schedule an appointment and return to a pain free, active lifestyle. Fit4LifeTampa.com
If you are experiencing pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!
HOW TO BEAT SCIATICA IN 4 EASY STEPS 1. Start stretching - Your muscles were made to move, and when you don’t, your muscles become tighter. In addition, as you age, your tissues become less elastic, worsening the effects. Stretching needs to be part of your daily routine. We teach you the best stretches to reverse sciatica symptoms quite quickly.
2. Improve your core and hip strength - Doing the correct exercises for the abdomen, hips and spine can make a world of difference in how well you feel. Most sciatica sufferers actually have very weak hip and core muscles from sitting too much. This weakness places enormous strain on the spine and sciatic nerve. Always check with your physical therapist first, before starting an exercise program, to ensure you do the right exercises, the correct way. 3. Limit your sitting and change positions frequently - When you are suffering with back pain or sciatica the key is to change positions from sitting to standing, to lying down frequently. Your muscles are used in different ways, when in different positions. Give them a break by getting up from your chair and moving at least every 20-30 minutes. If your back is bothering you, then try to lie on your back or side with a pillow under your legs or between your knees. 4. Improve your posture - Posture is one of the long-term problems with back pain and sciatica. Your body is fighting gravity 24 hours a day. How you sit, stand, walk, bend and reach can make all the difference on the daily strain you place on your back. Our physical therapists are the experts in restoring your natural posture and teaching you the techniques by which you can keep your back working at its best. You now have unique knowledge that most people suffering with back or sciatica pain, never know about. It doesn’t take advanced surgery or medication to fix sciatica, just the right knowledge of how to restore natural body movement. The right physical therapy experts make that happen. Everybody’s condition is unique, so take a minute to call us today and speak with one of our experts
for a complimentary phone consultation about your problem. After all, the relief you have been searching for, can be a few simple answers away! Fit 4 Life Can Help You Maintain A Healthy Spine, Naturally!
ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For
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17419 Bridge Hill Court Tampa, FL, 33647 P: (813) 907-7879
DO I NEED A PRESCRIPTION TO START PHYSICAL THERAPY? No, you don’t. Although we see many patients sent directly by their physician, in the state of Florida, a licensed physical therapist may begin the physical therapy process by performing a full physical therapy evaluation. We will verify benefits for you so that you can get started right away.
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Patient Spotlight
Hear What Our Patients Had To Say! “I am now shoulder pain free!” “The professionalism and customer service is amazing! I came to Fit 4 Life after a year of shoulder pain with a possibility of surgery ahead. After completing the physical therapy (PT) sessions and home exercises (roughly 2 months), I am now shoulder pain free. God’s grace and the Fit 4 Life staff were instrumental in this process; and I am very grateful. I would highly recommend Fit 4 Life for any PT and fitness need.” – Maya J.
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Staff
Spotlight
Marissa Salvangni Physical Therapist Technician
Hello everyone my name is Marissa. I am a physical therapy technician here at Fit4Life and you can catch me at the front desk too. On top of being a part of the Fit4life team, I am a student at the University of South Florida pursuing a B.S. in Health Sciences. I plan on applying to Physical Therapy School once I graduate in 2019. I am very passionate in assisting and motivating people towards their recovery/goals to help them be the best version of themselves they can be. I look forward to working with you! CALL TODAY TO SCHEDULE A FITNESS, PT, OR HEALTH SESSION! 813-907-7879
Healthy Recipe
Exercise Essentials
Try these exercises to get you moving... SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.
Exercises copyright of
www.simpleset.net
Stretches Lower Back
ABDOMINAL BRACING Lie on your back, knees bent, feet flat on floor. Place your hands on the front of your pelvis and contract your deep core. Straighten one knee. Return foot to the starting position. Alternate legs one at a time. Repeat 10 times on both sides.
Strengthens Core
Always consult your physical therapist or physician before starting exercises you are unsure of doing. Think Fit 4 Life FIRST Why You Need To Schedule An Appointment With Our Physical Therapists or Personal Trainers: � Move without pain � Bend and move freely � Balance confidently & securely It’s Never Too Late To Get Fit & Active!
� Sit for long periods comfortably � Walk for long distances � Live an active & healthy lifestyle
Fit4LifeTampa.com
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