If you’ve experienced back pain, and even leg pain, you might have a deeper issue. Your minor aches and pinched nerves could be symptomatic of sciatica. While “sciatica” may sound serious, it’s entirely curable.
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E . AUGUST 2020
WWW.SSTMARIN.COM
UNDERSTAND SCIATICA MAKING MOVES TO
ALSO INSIDE: • What Can Help Relieve Sciatica? • Staff Spotlight: Mike Mottola • Healthy Recipe: Jackfruit Pulled Pork Sandwich • The Pilates Method • Available at San Anselmo: Pilates Classes!
SCIATIC NERVE
N E W S L E T T E R R E S T O R E . M A I N T A I N . E N H A N C E .
AUGUST 2020
WWW.SSTMARIN.COM
UNDERSTAND SCIATICA MAKING MOVES TO
R E S T O R E
If you’ve experienced back pain, and even leg pain, you might have a deeper issue. Your minor aches and pinched nerves could be symptomatic of sciatica. While “sciatica” may sound serious, it’s entirely curable. What Is Sciatica? Sciatica is pain that radiates alongside the sciatic nerve. This nerve, which branches from your lower back — spanning across your hips, buttocks, and legs — can be injured or stressed in several ways. The most common cause of sciatica-related pain is inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be intense, it is treatable. A lot of sciatica cases, in fact, can be resolved without operation — and
nerves narrow — an effect called spinal stenosis. As we age, our backs undergo a lot of stress. This stress takes a toll, causing inflammation in several areas. If this inflammation reaches a certain point, it may irritate these nerves — resulting in pain. What Are the Symptoms of Sciatica? Sciatica back pain is normally noticed as a pain radiating from the lower back. Often, this pain extends to the buttock, spiraling down the leg and extending to the calf. If you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain itself can be dull, aching, or even sharp. In some cases, the compressed nerve may feel like it burns. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may experience leg numbness, tingling, or weakness. If sciatica isn’t treated, it can hinder
mobility altogether. What Should You Do If Experiencing Sciatica If you’re experiencing sciatica, contact contact a healthcare provider today. Medical News Today asserts that over-the-counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and relaxing treatments. These treatments, hand-picked by professionals, can completely eliminate sciatica over time. If you’re experiencing back pain, don’t wait. Call our professionals at San Anselmo (415- 457-4454) or Novato (415-898-1311), and ask about our physical therapy options. Your mobility is important, and your back can be healed. Sources: webmd.com/back-pain/what-is-sciatica#1 • medicinenet.com/sciatica/article.htm • mayoclinic. org/diseases-conditions/sciatica/symptoms-causes/syc- 20377435 • medicalnewstoday.com/articles/7619.php
within just a few weeks. What Causes Sciatica?
In most cases, sciatica occurs when one of the back’s discs are herniated. It can also happen if the spaces around the
WHAT CAN HELP RELIEVE SCIATICA?
sciatica symptoms following a car accident, serious fall or sports injury, contact a healthcare provider. Even if your injury requires more aggressive treatment, physical therapy is often recommended as part of the recovery plan. Your physical therapist can help you with surgery rehab. He or she can also focus on extending the benefits of your injections and sciatica medication. For many people with persistent or severe sciatica, physical therapy can be a lifeline: • You’ll be taught targeted moves that strengthen your lower back. Strong muscles support the area around your sciatic nerve and can prevent future injuries. • You’ll also work on improving your posture to keep sciatica symptoms at bay. • Increasing range of motion is also part of physical therapy for sciatica. To request a Physical Therapy appointment, give us a call today (San Anselmo 415-457-4454, Novato 415-898-1311). Learn more about how we can help relieve your sciatica pain by visiting www.sstmarin.com/physical- therapy-services/back-pain-relief.
Home Remedies for Sciatica A few things you can do at home to ease a mild sciatica flare-up include: 1. Alternating with cold and heat. This is a classic treatment for sciatica symptoms. Use an ice pack, followed by a heating pad, for about 15 minutes per application. 2. Sleeping with a pillow between your knees. 3. Try a reclining chair to redirect the pressure from your lower back if you can’t get comfortable during the day or at night. 4. Going for walks often helps ease sciatica pain. “Babying” your condition can actually make it worse. Yet while these methods may help with mild sciatica, there are times when a physical therapy session is a far better strategy. One sign that you should consult a physical therapist is if your home treatments are having little or no effect in reducing the pain and restricted motion. Another is if the symptoms persist for at least a week. Of course, the worsening of pain is the most important sign that physical therapy is needed. How Physical Therapy Can Help Mild sciatica can build up over time, and it may even go away on its own. But when you have an onset of classic
WWW.SSTMARIN.COM
M A I N T A I N EXERC I SE ESSENT I ALS TRY THIS EXERCISE TO STRENGTHEN YOUR LOWER ABS Leg Lifts | TRa (March) Begin by lying on the floor with your knees bent and back flat. Place your hands on the front of your pelvis. Keep your deep core (lower abs) tight throughout the following motion and continue breathing normally. Raise one bent knee toward your chest at 90 degrees. Try not to let your back arch. Gently return foot to starting position. Alternate legs one at a time and repeat 3 times. Exercises copyright of
e Screen Shot 2020-07-30 at 12.53.15 PM
Available at San Anselmo: PILATES CLASSES
Pilates is a series of controlled movements performed on the floor or on a reformer. Our Pilates classes are taught by a highly educated, certified Physical Therapist. Benefits of Pilates: • Improves core strength, posture, and body awareness • Increases overall strength and flexibility • Low impact, easy on joints Call us today or learn more by visiting: www.sstmarin.com/programs/pilates
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
MIKE MOTTOLA , DPT, CLINIC DIRECTOR STAFF SPOTLIGHT
Mike graduated from Utica College in upstate New York in 2010withhisDPT. After passing his national board exam he traveled as a contracted PT to Texas where he worked in a variety of settings including pediatric outpatient, adult outpatient with focus on neurological and orthopedic
The Pilatesmethod is a series of controlledmovements performed on the floor (mat work) or on specially designed exercise apparatus (a reformer). Pilates works to enhance circulation, flexibility, and strengthen muscles without putting unnecessary stress on the joints. Today, it is one of the most popular exercise methods in the country. We offer individualized programs for those new to fitness as well as challenging workouts for athletes. The Benefits of Pilates: • Improves core strength, posture, and body awareness • Increases overall strength and flexibility • Increases energy and uplifts mood • Low impact, easy on the joints Pilates in a Clinic Setting: • Our Pilates classes are taught by a certified Physical Therapist • Our instructor is highly educated and understands complex patient conditions • We emphasize a more individualized approach in helping patients with their needs • Small class size, allowing personal attention Contact us today at San Anselmo to schedule your Pilates Class or visit www.sstmarin.com/programs/pilates to find out more information. THE PILATES METHOD: FOR ALL AGES, PHYSICAL ABILITIES, & FITNESS LEVELS
9 5 3 With a sports background including baseball, swimming, cycling, and triathlons, Mike has an understanding of what it takes for an athlete to get back to their optimumperformance following an injury. Currently, Mike is a member of the Tamalpais masters swim team, and competes in the Xterra triathlon series in Tahoe. When he is not racing you can find him on the local trails riding with his wife and Australian cattle dog. 7 2 1 6 9 3 4 Specialties: Shoulders, Knees, Ankles, Sports Injuries, Back andNeck Pain, Post-Surgical Orthopedic Procedures, Telehealth 8 6 populations, and home health pediatrics. Mike thenmade his way to the west coast in 2011 working for Kaiser San Jose home health and then Professional Health Care at Home, before choosing to make Marin County his home.
8 1
3 2
9 4
8
2 To request a Physical Therapy appointment with Mike, call our San Anselmo location today at 415-457-4454.
7
3
9
3 4
9 6 7
E N H A N C E
http://1sudoku.com
n° 224059 - Level Medium
The rules of the game are simple: each of the nine blocks has to contain all the numbers 1-9 within its squares. Each number can only appear once in a row, column or box. EXERCISE YOUR MIND: SUDOKU CHALLENGE
Healthy Recipe: Jackfruit Pulled Pork Sandwich • 1 Tbsp canola oil • 1 small onion, sliced into strips • 2 garlic cloves, minced • 2 (20 ounce or 567 gram) cans young green jackfruit in brine, drained and rinsed • 2 Tbsp soy sauce
6 4
7 3
5
2 6
• 1/2 tsp liquid smoke • 1/2 tsp smoked paprika • Pinch cayenne pepper to taste • 1 1/2 cups vegan BBQ sauce • Salt and pepper to taste
8 3 4
4
2 9 3 8
9
6
• 6 sandwich rolls • Vegan coleslaw
2 6 5 8
7
Coat a skillet with oil and place over medium-high heat. Add onion and cook for 5 min, stirring occasionally, until soft and starting to brown. Add garlic and cook for 1min. Add jackfruit, soy sauce, and liquid smoke. Cook for 5 min, until the liquid cooks off. Sprinkle with smoked paprika and cayenne pepper. Stir and cook for 1 min. Stir in the BBQ sauce. Bring to a simmer, lower the heat, and cook for 20 min, stirring occasionally. Add water if sauce is too thick. Use two forks to pull the jackfruit apart until stringy. Jackfruit is finished cooking when tender and the sauce is thick. Stuff the pulled jackfruit into buns with toppings of choice (coleslaw).
4 7 1
1 7
9
3 9
7 1
http://1sudoku.com
n° 218215 - Level Medium
9
3
2 1 7 8 4 6
3 1 7
RESTORE, MAINTAIN, & ENHANCE: CALL US TODAY! San Anselmo: 415-457-4454 • Novato: 415-898-1311
2 9
8
3
Page 1 Page 2 Page 3 Page 4Made with FlippingBook flipbook maker