KerrvillePT: 4 Quick Ways To Relieve Sciatica

Health & Wellness

November, 2019



• Pain that feels better when lying down but worsens with standing, walking, or sitting. Fortunately, sciatica pain can be naturally and effectively treated with physical therapy treatments. This is done through both passive and active methods, in addition to targeted spinal mobilization. To learn more about how we can help relieve your sciatica pains so you can get back to living your life comfortably, contact Kerrville Physical Therapy Center today! Passive treatments: Passive treatments for sciatica relief may include massage therapy, ice and heat therapies, electric therapy, or ultrasound. Active treatments: Active treatments include motions, stretches, and specific exercises, aimed at reducing pain and accelerating healing. Spinal mobilization: Movements of each spinal segment helps to relieve pain while simultaneously increasing themobility of your spine.

Sciatica is a specific type of back pain that is very common. Those diagnosed with sciatica typically report feeling pain in their lower back, legs, or buttocks, as it is a condition that develops from issues surrounding the nerves. Sciatica typically affects people between the ages of 30-50, and it can develop for a number of reasons. Certain conditions can lead to sciatica, such as bone spurs, arthritis, or any injury that affects the sciatic nerve. Injuries can also lead to sciatica, such as herniated discs, harsh falls, sports-related collisions, or anything that occurs gradually over time through overuse, repetition, or general “wear and tear.” Some common signs that you may be living with sciatica include: • Constant pain that may originate in the lower back, but travels mainly down the back of the buttock, thigh, calf, and even the foot. • Tenderness or sharp pain into the buttock muscles. • Numbness, tingling, or pain that travels down the back of the thigh.


1. Consult with a physical therapist ASAP. Other lower back conditions, such as the ones mentioned earlier, can present as sciatica symptoms and may be the cause of your sciatica. Because of this, it is important to determine the exact origins of your symptoms. By consulting with a physical therapist as soon as you begin to notice pain, you’ll be able to recover quicker and avoid damage to the spinal joints and nerves. 2. Use ice and heat. You can relieve your sciatica pains at home by alternating ice and heat packs to your buttock area. Ice helps to relieve inflammation, while heat helps relax muscles and improve blood flow. Try keeping the ice pack on for 10 minutes, then off for 30 minutes before alternating to the heat pack. If you notice any additional pain, stop immediately. 3. Find the most comfortable sleeping position. Different sleeping positions can be more comfortable for those livingwith sciatica. It is important to find one that relaxes the lower back while also taking pressure off of the sciatic nerve. Two of the sleeping positions we recommend include: 1) Lying on your non- painful side with your knees bent comfortably, with the top knee slightly forward. 2) Lying on your back with a pillow under your knees. Try

whichever one is most comfortable for you. If you notice additional pain with either of these positions, consult with your physical therapist to find the best sleeping position for you. 4. Stretch at home. Your physical therapist can provide you with targeted stretches to do on your own at home. A common stretch for relieving sciatica pain includes: lying on your back, knees bent, while slowly rocking your knees from side to side. This should gently stretch your lower back, thus relaxing the muscles and easing the pain on your sciatica nerve. Talk to your physical therapist to see if this stretch would work for you. If you notice any additional pain, stop immediately. Contact Kerrville Physical Therapy Center for sciatica pain relief: If you are living with the constant aches and pains of sciatica, physical therapy can help bring you relief. Your physical therapist can provide you with a treatment plan that will help strengthen the muscles surrounding your sciatic nerve, by participating in targeted exercises and stretches. Physical therapy can also help improve your range of motion and posture, thus decreasing sciatica symptoms further and preventing them from occurring again in the future. Contact us today to get started on the first steps toward sciatica pain relief!

Patient Success Spotlight Made me feel comfortable and well cared for!

“I feel like my recovery fromhip replacement surgery was expedited by the great therapists at KPTC. From the very first day of PT, I received expert advise, exercises and personal attention that made me feel comfortable and well cared for. The facility is clean and well maintained, and the latest equipment aided my speedy recovery. I highly recommend KPTC to anyone needing physical therapy. We all get to choose where we go for therapy, and I will choose KPTC again if the need arises.” - Marie C.


To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 11-28-19

Have A Great Thanksgiving!


Beef &Butternut Chili INGREDIENTS • Cooking spray • 1 tbsp canola oil • 1 1/2 lbs boneless chuck roast • 3/4 tsp salt • 1 1/2 cups chopped onion • 1/2 cup chopped green bell pepper • 2 tbsp tomato paste • 1 tbsp minced fresh garlic • 2 tsp diced jalapeño pepper • 2/3 cup dry red wine • 1 1/2 tsp ground ancho chile pepper • 1 tsp dried oregano • 1/2 tsp ground red pepper An insurance deductible is the amount of money that you must pay before your insurance company pays for your medical services. If your deductible is met, your Physical Therapy may not cost you anything. Patients with family plans or those who have had major surgeries or have a chronic illness are especially likely to have a $0 balance remaining on their out-of-pocket expenses. This means that the cost of physical therapy

could be minimal or completely covered by the patient’s insurance plan. If you are close to or have met your insurance deductible for the year, then now is the time to come in for Physical Therapy! Are you feeling aches and pains? Need to work on your core? Let us help you get a head start for 2020. Contact us today to schedule your appointment.

• 1/4 tsp ground cumin • 1/4 tsp ground coriander • 1/8 tsp ground cinnamon • 1 (28-oz) can whole tomatoes, chopped • 1 (15-oz) can no-salt, kidney beans • 2 cups (1/2-inch) cubed butternut squash • 1 cup chopped carrot • 6 tbsp reduced-fat sour cream • 2 tbsp fresh cilantro leaves

DIRECTIONS Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1 teaspoon oil; swirl. Sprinkle beef with salt. Add beef to pan; sauté 8 minutes, turning to brown on all sides. Remove beef. Add 2 teaspoons oil to pan. Add onion and bell pepper; sauté 3 minutes. Add tomato paste, garlic, and jalapeño; sauté 2 minutes, stirring constantly. Add wine; bring to a boil, scraping pan. Cook 2 minutes. Return beef to pan. Stir in ancho chile pepper and the next 7 ingredients (through kidney beans), and bring to a boil. Cover, reduce heat to medium, and simmer gently for 1 hour. Add butternut squash and 1 cup carrot, and simmer for 1 hour or until beef is tender. Ladle 1 1/3 cups chili into each of 6 bowls, and top each with 1 tablespoon sour cream and 1 teaspoon cilantro.

Exercise Essentials Try these exercises to keep you moving...

CHILD’S POSE Kneel on the floor, buttocks over heels. Stretch arms forward far as you can. Let head and trunk sag to the floor and hang heavy. Keep buttocks over heels. Relax. Strengthens Lower Back Think about moving joint by joint

Exercises copyright of

LUMBAR SEGMENTAL EXTENSION Stand with good posture. Find a neutral spine. Bend backwards in a very controlled manner. Think about moving joint by joint. Do not push into pain. Return to the start position. Stretches Back Start Buttocks over heels, stretch arms

Start position

Think about moving joint by joint

The above exercises are designed to be performed under the instruction of a licensed physical therapist.

Lean backward

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