BridleTrailsPT: Struggling With Back Pain Or Sciatica?

Health & Wellness Newsletter by Bridle Trails Physical Therapy

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

STAND TALLER WITH PHYSICAL THERAPY

INSIDE:

• Stand Taller with Physical Therapy • Healthy Recipe • Exercise Essential • Sudoku Puzzle

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

STAND TALLER WITH PHYSICAL THERAPY STRUGGLING WITH BACK PAIN OR SCIATICA?

Did you know that over 80% of people across the world will suffer an episode of back pain at some point in their lifetime? If you are suffering from back pain or sciatica, you know how hindering it can be. With chronic back pain, radiating leg pain, or stinging sensations across the sciatic nerve, it can be difficult to live your life to the fullest. If you find yourself in pain when bending down, standing up, or lifting objects, it’s time to see a physical therapist. At Bridle Trails Physical Therapy, we are fully equipped to treat any back pain you may be experiencing. Contact us today to schedule a consultation and find out more about how our services can benefit you! THE DIFFERENCES BETWEEN BACK PAIN AND SCIATICA: It can be difficult sometimes to determine the differences between general back pain and sciatica. Sciatica is a specific type of back pain that is caused by compression or irritation of the sciatic nerve. Your sciatic nerve is the largest nerve in your body – it is approximately 2 centimeters wide, extending all the way down your back, your buttocks, underneath the piriformis muscle, and to the backs of your legs and your feet. It is made up of several nerves that exit your lower back from the lumbar and sacral levels (L4-S3), transmitting sensation and muscle control. Common culprits of sciatica development

include weakness in the gluteal muscles or tightness in the piriformis muscle, as they can compress and irritate the sciatic nerve. COMMON SCIATICA SYMPTOMS: The sciatica symptoms reported from patients tend to vary. Some may experience a deep ache in the buttocks, while others experience a severe pain radiating down one of their legs. It is also possible to feel tingling or numbness in the back of the leg, calf, or foot. If left too long without proper treatment, irritation can become more severe and affect the strength of your leg muscles. COMMON SCIATICA TREATMENT: The safest, easiest, and most effective mode of sciatica treatment is through physical therapy. Physical therapy examines the root cause of pressure on the nerve and works to quickly alleviate that pressure. Our licensed physical therapists will analyze the movements of the muscles surrounding the sciatic nerve, in addition to the back and hip joints. They will design an individualized treatment plan based on the specific needs of each patient, in order to strengthen the affected muscles, improve joint flexibility, and prevent problems from occurring again in the future.

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TIPS FOR SCIATICA RELIEF

There are some tips you can follow to relieve your sciatica pain on your own. These can be done before coming in for treatments, or in tandem with your physical therapy treatments: • Performing gentle stretching exercises. • Avoiding prolonged sitting. Make sure to get up every 30 minutes and change positions frequently. • Putting a pillow behind your knees when sleeping on your back or between your knees when sleeping on your side. • Using your legs to bend down when picking up objects off the floor, rather than using your back. • Alternating ice and heat on the buttock to reduce inflammation. • Asking your doctor about coming to physical therapy, or giving us a call. How successful is physical therapy for back pain? A study found in the medical journal SPINE proves both the physical and monetary benefits of treating back pain and sciatica with physical therapy. It demonstrates that when doctors refer their patients for physical therapy treatments early on in the diagnosis, their patients have shown significant improvement and lowered treatment costs. In this study, patients saved an average of $2736.36 for their low back pain treatment simply by being referred to a physical therapist in the beginning. If you are suffering from back pain or sciatica, consult with your doctor about physical therapy treatments, or contact our office to learn more about how you could benefit. At Bridle Trails Physical Therapy, we aim for speedy and effective recoveries at low costs. Don’t live with back pain any longer – stand taller with physical therapy. Source: 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

Healthy Recipe: Buffalo Chickpea Taquitos

INGREDIENTS: • 1 tbsp vegetable oil • 1 medium-sized onion, chopped • 2 cloves of garlic minced • 1 bell pepper chopped • 1 1/2 cups cooked chickpeas (or one 15 oz can, drained and

rinsed) • 1/2 cup tomato sauce (pas- sata) • 3 tbsp hot sauce (or more to taste) • 2 tbsp plant-based milk • 1 tbsp balsamic vinegar • 1 tsp onion powder

• 3/4 tsp coconut sugar • 1/2 tsp garlic powder • 1/2 tsp smoked paprika • 1/2 tsp ground cumin • 10 small flour tortillas • Sea salt & black • Chili powder to taste

DIRECTIONS: Using a fork, roughly mash chickpeas in a bowl. Heat oil in a skillet over medium heat and add the chopped onion and bell pepper. Cook for 3 min, then add garlic and spice mix and sauté for 1 min. Add all other sauce ingredients and chickpeas to the pan and bring mixture to a boil. Let simmer on low heat for about 2-4 min, stirring occasionally, then turn off the heat. Add more chili powder to taste. Preheat oven to 410 degrees F (210 degrees C) and line a baking sheet with parchment paper. Place about 2 tbsp of the filling onto each tortilla and roll them up tightly. Place every tortilla seam-side down on the baking sheet, next to each other. Brush them with a little bit of vegetable oil (to make them even more crispy). Bake in the oven for about 15-20 min or until they are golden brown and crispy.Drizzle with vegan cheese sauce (optional). Enjoy with your favorite dip!

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Patient Success Spotlight

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Exercise Essential Try this movement to help loosen your lower back. PRONE ON ELBOWS Lie on your stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 counts then return to start position. Repeat 8 times. “I came to Bridle Trails PT in April after my third knee surgery. I had the initial consultation with Cole, who was very professional and asked a lot of questions regarding how my knee was prior to my surgery. Then I had my appointments with Paul, who put up with a lot I must say. I explained that I had my meniscus fixed and explained that my last 2 surgeries were to fix torn cartilage, which was over 20 years ago. I also explained that after the 2nd one I had no more than 94-96% mobility in my knee and was in constant pain. My goal for rehab was to get back to hiking/walking with my dog and to be functional. So, Paul and I decided to be aggressive with the rehab. Over the course of the last few months, Paul really got my knee the best its been in over 20 years. My knee has roughly 117% mobility (almost identical to my other knee). I can walk between 3-5 miles a day and hike and do functional daily activities without much pain. My knee will always need maintenance exercises, which Paul set up throughout the last few months making it easy to do without special equipment. Without Paul’s constant pushing my knee to its limit early, I don’t think I would have the range I currently do. I’m quite glad I chose Bridle Trails, and the entire office was helpful and made the experience fun even through the pain.” - Joy A. “I’m quite glad I chose Bridle Trails.”

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http://1sudoku.com At Bridle Trails Physical Therapy, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. n° 229777 - Level Medium 7 It’s time to get Bridle Trails Physical Therapy if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to a therapist 2. Discover why your pain has come back 3. Get your custom recovery program 3 9 6 1 6 2 8 9 4 3 5 4 8 2

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Sudoku Puzzle

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CALL TODAY! 425-889-0776 Play on your mobile these puzzles and find their solutions by flashing the codes n° 229777 n° 222047 n° 228310 n° 26328

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