4 WAYS TO QUICKLY RELIEVE SCIATICA
1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms. Seeing a physical therapist sooner, rather than later means faster recovery and less potential for damage that can occur to the spinal joints and nerves. 2. Alternate heat and ice to the low back and buttock area. Ice helps to relieve inflammation, while heat, helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating. Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love.
HOW DO YOU KNOW IF YOU HAVE SCIATICA? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh • Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot • Pain that feels better when lying down but worsens with standing, walking or sitting
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Patient Spotlights
Healthy Recipe
Butternut Shakshuka
“Great crew, very professional.” “Improved mobility and stability. Pain in joint is down to 5%, rarely an issue now. Great crew, very professional.” - Donald M.
•1 can diced tomatoes •1 can cannelloni beans •1 cup broccoli (chopped) •1 butternut squash (diced) •2 garlic cloves (minced) •2 green onions (chopped) •Salt/pepper to taste •Handful of cilantro •1/4 cup grated pecorino
“I am back to running and I have started to resume weight training...” “I had amazing results with therapy. I came in with poor mobility and pain down right side of neck, shoulder & arm and currently I feel great. I am back to running and I have started to resume weight training, especially to work back the weakness in my right tricep. Thank you!” - Lorraine C.
Preheat oven to 350. Skin & dice up butternut squash. Add to baking sheet and spray with olive oil and sprinkle herbs over top (optional). Cook in oven for about 20 minutes. Add chopped broccoli and spray. Let cook for another 10 minutes. Take the veggies out of the oven. In a cast iron skillet add olive oil and heat through. Add your onions and garlic and let cook for about one minute on medium heat. Add the broccoli and squash to the skillet. Add beans and tomatoes over top and spread evenly. Add back to the oven to cook for another 5-10 minutes. Once finished, pull the skillet out of the oven. Add pecorino over top while it is still hot, sprinkle cilantro as desired. And enjoy!
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