Whole Body Health: Sciatica/Back Pain

Health &Wellness The Newsletter About Your Health And Caring For Your Body

Getting To KnowThe Whole Body Health PT Staff JUSTINE COSMAN, PT, DPT, OCS

Justine Cosman graduated from Virginia Commonwealth University (VCU) summa cum laude with University Honors and a Bachelor of Arts in Spanish, minor in psychology, and concentration in pre-physical therapy. During that time, she studied abroad in Granada, Spain and received multiple Dean’s Scholar Awards. She continued her studies at VCU at the Medical College of Virginia campus, where she earned her Doctorate in Physical Therapy (DPT). Justine has continued her education through the North American Institute of Orthopedic Manual Therapy (NAIOMT); the National Strength and Conditioning Association (NSCA); the Oregon Orthopedic Physical Therapy Study Group (OOPTSG); Oregon Physical Therapy Association (OPTA); and as a member of the Orthopedics Section of the American Physical Therapy Association (APTA). In 2016, she attained her Orthopedic Certified Specialist (OCS) certification, demonstrating excellence in research-based diagnostic and treatment skills. In Virginia, she worked in a variety of PT outpatient settings, including post-operative care; worker’s compensation; acute injury; geriatrics; and general orthopedics. In 2012, she moved to the milder climates of Portland and has since had the pleasure of working in a clinic that focuses on chronic pain/ conditions; complex multi-site conditions; and bio-psycho-social conditions. She has

taken this experience and is now faculty at Pacific University assisting with the Psychology of Disabilities class for physical therapists. Justine served as a member of the Mock House of Delegates and Student Conclave at Annual VPTA Conference. She has also received multiple honors and scholarships, including Phi Beta Kappa, Golden Key International Honors Society, VCU Provost Scholarship, Robert C. Byrd Scholarship, and JCC School Fund Scholarship. Outside of the office, she enjoys exploring all the North West has to offer with her husband and their dog. She loves hiking, bouldering, biking, photography and volunteering for great programs, including the Special Olympics of Oregon and the Muscular Dystrophy Association.

Health & Wellness The Newsletter About Your Health And Caring For Your Body

STAND UP TO SCIATICA Is Pain Relief On Your New Year’s Resolution List? INSIDE: • Relieve Back Pain Naturally • Healthy Recipe

• Relieve Back Pain In Minutes • Look What We Have Done For This Patient • Grand Opening

Dear New Client,

to have a trapped sciatic nerve deep in the buttock by a muscle called the piriformis. It is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve.

Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found



Bad Habits Can Increase Your Pain Some seemingly harmless habits can also contribute to the irritation of the sciatic nerve. A frequent bad habit is crossing of the legs for extended periods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physical Therapy Relieves Sciatica The specialists at Whole Body Health Physical Therapy play a crucial role in evaluating and treating sciatica, as well as other common back problems. Our physical therapists are medical experts with years of training to evaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to Whole Body Health Physical Therapy, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treatments are doctor recommended and are specifically designed for you to reach your healthcare goals.

Knowing all this should give you a head start in warding off painful sciatica. After all, it may be as simple as learning to stand tall. Journalof neurosurgery:SpineFeb,2005Volume2,Number2.AaronG.Filler,M.D.,Ph.D., JodeanHaynes,B.A.,Sheldon E. Jordan,M.D., JoshuaPrager,M.D., J.PabloVillablanca,M.D.,Keyvan Farahani,Ph.D.,DuncanQ.Mcbride,M.D., JayS. Tsuruda,M.D.,BrannonMorisoli,B.A.,UlrichBatzdorf,M.D.,andJ.PatrickJohnson,M.D.

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Healthy Recipe: Sweet Potato Soup

INGREDIENTS • 4 pounds sweet potato • 6 tbsp vegetable oil • Kosher salt • 4 medium carrots, diced • 1 medium onion

Helps Lower Back


SINGLE KNEE TO CHEST 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.

• 5 cloves garlic • 2 sprigs sage • 2 quarts low-sodium chicken stock • 1/4 cup orange juice & 1 tbsp grated zest • 3/4 cup pistachios

• 2 scallions • 2 tbsp mint leaves • Pinch cayenne pepper • 1/2 cup olive oil

DIRECTIONS Preheat oven to 300°F.Toss sweet potato with 4 tablespoons vegetable oil and salt. Spread sweet potato on 2 baking sheets and bake for 1 hour. Increase oven temperature to 375°F and cook until sweet potatoes are tender and lightly browned around the edges, about 25 minutes. In a large pot, heat remaining 2 tablespoons vegetable oil over medium-high heat until simmering. Add carrot, onion, garlic, sage, and a generous pinch of salt and cook, stirring, until vegetables are just tender. Add sweet potatoes and stock and bring to a simmer. Cook for 10 minutes until vegetables are very tender. Discard sage, if using. Add orange juice. Blend soup until smooth. Season with salt. In a mixing bowl, stir together pistachios, orange zest, scallions, mint, and cayenne pepper. Fold in olive oil and season with salt. Serve soup, spooning pistachio salsa on top.

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“ I had a very positive experience at Whole Body Health PhysicalTherapy! The staff is very friendly and fun! Justine Cosman is a very knowledgeable PT and truly was a teacher as well as healer. It was a bittersweet day when I was all better and we ended treatment for my auto related neck and back injury. Even then, she made sure I had a plan for continuing to gain strength and stay healthy. I would highly recommend her to anyone with injuries or even someone looking to learn how to keep their body moving in a pain free and healthy way.” – Jessica J. Made sure I had a plan for continuing to gain strength!

Continue Giving Beyond The Holidays!

Wheel to Walk Foundation

Giving is only a click away! Every “like” we get on Facebook, we will be donating $3 to the Wheel to Walk Foundation up to our goal of $5,000. Find more information on this organization at www.wheeltowalk.com.

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Whole Body Health Physical Therapy hosted our Grand Opening December 4th. Thanks to all who attended and made the day a success! GRAND OPENING Let us do the same for you now that we are in Tigard! Check out more reviews on Google by searching “Whole Body Health Physical Therapy”.

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