Fit 4 Life: A Cost Effective Treatment for Sciatica Pain

Health & Fitness

The Most Cost Effective Treatment “SCIATICAPAIN?” The Newsletter About Physical Therapy & Personal Training

Suffering with sciatica or back pain can make life very difficult at times. Over 80% of people will suffer an episode of back pain at some point in their lifetime. Many experience chronic back or radiating leg pain that interferes with their ability to enjoy life fully. Do you find yourself watching how you bend down, stand up, or lift objects because of potential pain? If so, it’s time to have a physical therapist examine your back. (continued inside)

INSIDE: • What Is Sciatica? • Healthy Recipe • Patient Spotlight • Exercise Essentials

WHAT IS SCIATICA? “ Do You Understand Why You’re In Pain? ” Sciatica is a term used to describe compression or irritation to the sciatic nerve. The sciatic nerve is the largest nerve in the body at 2cm wide. It is made up of many different nerves that exit your lower back from the lumbar and sacral levels (L4-S3), extending all the way down the back of your leg into your foot. It transmits sensation and muscle control.

The sciatic nerve plunges down deep through the buttocks and underneath the piriformis muscle in the buttock. Weakness in the gluteal muscles and tightness in the piriformis muscle are common culprits that press on and irritate the nerve. Symptoms Symptoms can vary from a deep ache in the buttocks to severe pain radiating down the leg into the calf and even foot. Occasional tingling and even numbness may be felt in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can be severe and affect the strength of muscles in the leg. Treatment Sciatica is easily treated with physical therapy and this is the most complete form of treatment. Physical therapy examines the root cause of pressure on the nerve and works to alleviate that pressure quickly. Furthermore, our experts analyze the movements of your muscles, back and hip joints. By improving the flexibility of these joints, along with strengthening of the correct muscles, we put you on the path to

prevent this problem from reoccurring. Call us today to learn more about our SPINE program and discover a pain free life.

ATTENTION HEALTHY LIFESTYLE SEEKERS Mention or Bring in This Coupon Today For

2 FREE SESSIONS for any new training client

FREE CONSULTATION for any new therapy patient


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.

Offer valid for the first 25 people to schedule.

Healthy Recipe

Eating Right Never Tasted So Good!

SWEET POTATO LASAGNA Prep Time: 15 mins Cook Time: 40 mins Total Time: 55 mins Servings: 6

INGREDIENTS: • 1 tbsp olive oil • 2 medium sweet potatoes thinly sliced • 1 1/2 lbs lean ground turkey • 1 egg • 2 cups cottage cheese

• 2 1/2 cups tomato sauce/marinara • 8 cremini mushrooms sliced • 1/2 yellow onions diced • 2 clove garlic minced • 1/3 cup finely chopped Italian parsley • 1/2 tsp kosher salt

• 1/2 tsp pepper • 1 tsp dried oregano • 1 tsp dried thyme • 8 oz mozzarella

DIRECTIONS: 1. Preheat your oven to 375 F.

8. Add in minced garlic and cook for one more minute, until the garlic becomes fragrant. 9. Return the cooked turkey and add the tomato sauce into the pan and stir to combine. Once this is heated through, remove from the heat. 10. To assemble the lasagna, use a 9x16 casserole dish and create the first layer with the sweet potato slices. Make sure to overlap each slice to create an even layer. 11. Pour half the meat sauce over the sweet potato slices and spread out evenly. 12. Pour half of the cottage cheese mixture over the meat sauce and spread evenly. (It’s okay if it doesn’t look perfect - it will still be super tasty.) 13. Repeat these three steps with another layer of sweet potato slices, meat sauce, and then the cottage cheese. 14. Top with a thin layer of sliced fresh mozzarella and then cover with tin foil. 15. Place in the oven bake for 30-40 minutes, or until the sweet potato slices are almost fully tender.

2. Slice the sweet potatoes very thin, approx. 1/8 - 1/16 of an inch. (You can either use a mandolin or a sharp knife.) The more uniform the better so they cook evenly. 3. In a mediummixing bowl, combine the cottage cheese with the egg and finely chopped Italian parsley. Mix well and set aside. 4. Heat 1 tbsp. olive oil over medium-high heat in a large skillet. Once hot, add the lean ground turkey, dried oregano, dried thyme, kosher salt, and ground black pepper. Cook this until it becomes well-browned, which should take 6-8 minutes, stirring frequently. 5. Once the meat is well-browned, remove it from the pan and set aside. Reserve about 1 tablespoon of the rendered fat from the turkey. If you have more than that, you can discard the rest. 6. Add diced yellow onion and cook it over medium-high heat until it starts to become tender. 7. Add in the cremini mushrooms and cook for an additional 4-6 minutes, or until the mushrooms start to become tender.

Patient Spotlight

“Continues to improve my life!” “Before I started my treatment program at Fit 4 Life, my pain was so bad that it caused many problems in my life. My ability to perform my job and my personal life were extremely negatively affected! I couldn’t travel without pain or stand for any period of time without extreme pain. I was told that due to a herniated disc in my back, I would even need surgery. Thankfully, the therapy program at Fit 4 Life has and continues to improve my life! Thank you!!” – David F.



Kris Thomas Personal Trainer


Kris has held numerous positions in the fitness and sport performance industry, including internships with premier athletic programs. While attending the University of Florida for Sport Management in the college of Human Health and Performance, he worked for the Florida Gators football program as a Trainer. Additionally, Kris interned as a Strength and Conditioning Coach for St. Leo University, where he worked with numerous athletes from various sports, designing strength and speed programs catered to their individual and team goals. Upon graduating, Kris became a Certified Strength and Conditioning Specialist and obtained a Level 1 Certification from the Titleist Performance Institute as a Golf Fitness Professional. His goal is to not only help athletes become more powerful in their sport but also more functional in everyday life. At Fit 4 Life, he is revamping the Golf Fitness program to be more uniquely designed for each individual’s physical capabilities and swing.

Exercise Essentials

Try this exercise to get you moving... LOWER TRUNK ROTATIONS Lying on your back with your knees bent, gently rock your knees side-to- side. Repeat 8 times. Rest, then repeat 8 more times.

Good For Lower Back Flexibility

Exercises copyright of

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

Health & Fitness The Newsletter About Physical Therapy & Personal Training


A study in the medical journal SPINE revealed that referrals by doctors to physical therapy early for the treatment of back pain, significantly improved results and lowered costs compared to surgery. In the study, patients SAVED on average $2736.36 for their low back pain treatment, by having physical therapy treatment first. If you are suffering with back pain or sciatica, ask your doctor to send you to our expert physical therapists first, or give us a call to learn more how we can help you. Fast, complete, and low cost results are what you deserve. Primary Care Referral of Patients With Low Back Pain to Physical Therapy: Impact on Future Health Care Utilization and Costs Fritz, Julie M. PT, PhD, ATC*; Childs, John D. PT, PhD†; Wainner, Robert S. PT, PhD‡; Flynn, Timothy W. PT, PhD§ Spine: 01 December 2012 - Volume 37 - Issue 25 - p 2114–2121


That’s right! In addition to our physical therapy services, Fit 4 Life offers personal training! For a limited time, for only $149, you can begin your journey to a more fit and active lifestyle by working out one-on-one with one of our personal trainers! Refer a friend or family member to Fit 4 Life today and qualify for a chance to receive a $25 Publix gift card! SCHEDULE YOUR APPOINTMENT BY CALLING TODAY! 813-907-7879

If you are experiencing sciatica or back pain, Fit 4 Life has a 95% success rate! Schedule an appointment today with the best quality therapist in Florida!

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