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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