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.”
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NATURALLY RELIEVE YOUR SCIATICA PAINS with Physical Therapy Treatments
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. • Pain that feels better when lying down but worsens with standing, walking, or sitting. Fortunately, sciatica pain can be naturally and effectively treatedwith physical therapy treatments. This is done through both passive and active methods, in addition to targeted spinal mobilization. To learnmore about howwe can help relieve your sciatica
pains so you can get back to living your life comfortably, contact OSRPT today! Passive treatments: Passive treatments for sciatica relief may includemassage therapy, ice and heat therapies, electric therapy, or ultrasound. All of these different modalities help reduce pain, stimulate blood flow, and accelerate healing. Massage therapy is typically conducted for sciatica relief, as it helps alleviate sciatic nerve pain. It loosens up tight back muscles that may be pressing on the sciatic nerve, and it increases the release of endorphins for pain relief. Ice and heat therapies are also common, as they help ease pain, relax muscles, and reduce inflammation. Electrotherapy may also be applied, which uses electricity to also aid in reducing pain, strengthening muscles, ramping up circulation, and improving physical function. Active treatments: A physical therapist may use several types of treatments to reduce your sciatica pain and symptoms. Active treatments include motions, stretches, and specific exercises, aimed at reducing pain and accelerating healing. A physical therapist will also teach you different motions that you can do at home in order tomanage your pain. If a physical therapist discovers any weak muscles, you will be given corrective exercises for core strengthening.
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SPINAL MOBILIZATION
Spinal mobilization (gentle movements of the spine) are paired with your stretching exercises. Movements of each spinal segment helps to relieve pain while simultaneously increasing the mobility of your spine. Because it is paired with your prescribed stretching exercises, this pain relief method works to last in the long term. How can I relieve my sciatica pain? 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 living with 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 OSRPT 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!
Contact us today at any of our 7 clinics to schedule an appointment. At OSR Physical Therapy, we are dedicated to providing you with the tools you need for recovery and relief!
Success Story
Relieve Sciatica Pain In Minutes
PIRIFORMIS STRETCH While lying on your back, hold your knee with your opposite hand and draw your knee up and over towards your opposite shoulder. Hold for 20 seconds and repeat 3 times on each leg.
"My Physical Therapist was very knowledgable and explained what they were doing and why. The staff is also very professional and helpful from the time you enter. I would recommend OSR to ANYONE in need of Physical Therapy! - Robin B.
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FREE Telehealth Screen! Are You in Pain? Let Us Help You! Our new online telehealth platform called Doxy.me allows you to access your provider and receive care in the event you aren’t able to access the clinic! We can use this telehealth tool for screening, follow up appointments, wellness check-ins, exercise progression, and even for initial evaluations and treatments! You will still receive the same impeccable quality of care from the comfort and convenience of your own home or office. CLICK HERE to sign up for a FREE Online Telehealth screen with one of our Doctors of Physical Therapy! (osrphysicaltherapy.com/osr-firststop-assessment) Once we have your account set up, you will be able to log into your patient portal. There are no extra fees to use this platform. You can use it on Mac, PC, and any type of tablet and smartphone.
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DIRECTIONS Preheat oven to 375 degrees F. Coat six 6-ounce ovenproof ramekins with cooking spray and place on a rimmed baking sheet. Finely grind coriander and garlic in a spice grinder or with amortar and pestle. Transfer to a bowl and stir in oregano, nutmeg and Aleppo. Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add onion, potato, 1/4 teaspoon salt and 1 tablespoon of the spice blend. Cook, stirring occasionally, until browned around the edges, about 7 minutes. Add zucchini, 1/4 teaspoon salt and 1 tablespoon of the spice blend; cook, stirring often, until lightly browned but still firm, 5 to 6 minutes. Add arugula and stir until wilted, about 2 minutes. Meanwhile, whisk eggs in a large bowl until blended. Whisk in cream and the remaining spice blend. Divide the vegetable mixture and half of the feta among the prepared ramekins. Pour in the egg mixture and top with the remaining feta. Bake until the frittatas are just set in the center, about 25 minutes. Source: www.eatingwell.com/recipe/277177/mini-feta-potato-frittatas
Mini Feta & Potato Frittatas
• 1 c diced Yukon Gold potato • ½ tsp kosher salt, divided • 1 medium zucchini, quartered lengthwise and cut into 1/2-inch-thick slices • 3 c baby arugula • 8 large eggs • ½ c heavy cream • ¾ c crumbled feta cheese
INGREDIENTS • 2 ½ tsp coriander seeds • 2 tsp dried minced or sliced garlic • 2 tsp dried oregano • ¾ tsp freshly grated nutmeg • ½ tsp Aleppo pepper • 2 tbsp extra-virgin olive oil • 1 medium yellow onion, chopped
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DON'T LET PAIN HOLD YOU BACK Find Natural Relief for your Sciatica Pains.
• Spinal mobilization • Success Story • Mini Feta & Potato Frittatas • Relieve Sciatica Pain In Minutes • FREE Telehealth Screen! INSIDE:
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