Somersworth: Stand Up To Sciatica

Health & Wellness Newsletter by Somersworth Physical Therapy

HOLIDAY TRADITIONS! Health &Wellness The Newsletter About Your Health And Caring For Your Body

Wow, does time fly. I can’t believe it’s that time of year again. As the snow begins to fly and the decorations are up, the Lombardi’s are ready for Christmas. The Holidays for us are a time to take a step back from the everyday distractions in life and truly enjoy those who surround us. It is also a time to continue the traditions which have been in our family for years—which I loved as a kid and our kids have come to love as well. We kicked the Holiday spirt off quickly as we headed out on the day after Thanksgiving to go pick out our tree. For several years we actually went out and cut down our own tree, but I soon realized that the trees don’t look nearly as big out in the field as they do in the house and I would always end up cutting too big a tree for our living room. Now we go to Scammon ’s Farm in Stratham and our tree selection has been much more reasonable. We bring the tree in that night and let it drop so that it’s ready to decorate the next day. This always brings good bickering back and forth with the kids as they try to recall who’s turn it will be this year to put the angle on the tree! Christmas Eve is our next big tradition when my entire family heads up north to go skiing—which I’ve been doing since I was just a kid. We tend to mix it up a bit for which mountain we head to, but this year it looks like Loon Mountain will be the choice. This allows us to take those last minute stresses of Christmas away and truly just focus on enjoying the family. After having some fun on the slopes we head to my parents’ house for a nice Italian feast. Even my parents, who are both in their 60’s, still head up to the

mountains each year with us to hit the slopes and try to keep up with the kids! So whatever your traditions are I wish you and your family a great Holiday Season! - Dan Lombardi

Health & Wellness The Newsletter About Your Health And Caring For Your Body STAND UP TO SCIATICA “Complete The Christmas Tree Without Fear Of Pain!”

INSIDE: • Relieve Back Pain Naturally • Tasty Recipe • Relieve Back Pain In Minutes • Patient Success Spotlight • Have you met your annual insurance deductible?

Do you experience pain in the buttock, leg, or even your foot? If so, you may be experiencing sciatica. Sciatica is a common form of back and leg pain that is often misunderstood by sufferers. People frequently have questions about what sciatica is, why it occurs and how to find relief from the intense pain it can cause from the low back down to the feet. If you are suffering from sciatica, it is important to find its root cause. Many people often think an x-ray or expensive MRI is first needed to figure out what is causing pain. Having a lot of tests doesn’t mean you will find its root cause. Recent studies show that nearly 1 million of MRIs done for sciatica fail to find a treatable cause. With a new imaging technique called magnetic resonance neurography, 69% of the patients were found to have a trapped sciatic nerve deep in the buttock by a

muscle called the piriformis. It is known that in about 25% of the general population, the sciatic nerve pierces through the piriformis muscle and can be susceptible to abnormal pressure and irritation. Why Does Sciatica Occur? If there are changes in posture, muscle strength or pelvic alignment, the nerve can be compressed which leads to the quite common low back and sciatic nerve pains. The sciatic nerve is the longest and largest nerve in your body. It even reaches down to the foot and therefore, can be irritated anywhere along its path. With sciatica, the consequent ache can be felt anywhere from the base of the spine, the buttocks or the back of the thigh and legs. Even tingling sensations in the toes can be attributed at times to the impingement of the sciatic nerve.

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RELIEVE BACK PAIN NATURALLY

Bad Habits Can Increase Your Pain Some seemingly harmless habits can also contribute to the irritation of the sciaticnerve.A frequentbadhabit iscrossingof the legs forextendedperiods, which puts pressure on the nerve. In addition, sitting for long periods is bad for your spine. It is possible for you to prevent or relieve sciatica simply by improving your posture. Physical Therapy Relieves Sciatica The specialists at Somersworth Physical Therapy play a crucial role in evaluating and treating sciatica, as well as other common back problems. Our physical therapists are medical experts with years of training to evaluate your back problem, finding the root cause of your sciatica. An individualized treatment plan is created to guide you through the recovery process and maximize your success. When coming to Somersworth Physical Therapy, our friendly and knowledgeable therapists spend time with you. We train you on specific and easy exercises that will relieve the pain in your back and legs. In addition, our specialized hands-on therapy helps to gently loosen tight muscles and joints in your spine and legs. Your pain is quickly relieved and your flexibility restored, so you can feel like yourself again. Our cutting-edge treatments are doctor recommended and are specifically designed for you to reach your healthcare goals. Knowing all this should give you a headstart in warding off painful sciatica. After all, it may be as simple as learning to stand tall.

Journal of neurosurgery: Spine Feb, 2005Volume 2,Number 2.AaronG. Filler,M.D.,Ph.D., JodeanHaynes, B.A., Sheldon E. Jordan,M.D.,JoshuaPrager,M.D.,J.PabloVillablanca,M.D.,KeyvanFarahani,Ph.D.,DuncanQ.Mcbride,M.D.,JayS.Tsuruda, M.D.,BrannonMorisoli,B.A.,UlrichBatzdorf,M.D.,andJ.PatrickJohnson,M.D.

Chocolate Hazelnut Biscotti Prepare A Tasty Dish For The Holidays!

Ingredients • 1 1/3 cups all-purpose flour • 1/2 teaspoon baking powder • 1/2 teaspoon baking soda • 1/4 teaspoon kosher salt • 1/2 cup butter, softened

• 1/2 cup chocolate hazelnut spread • 1/2 cup sugar • 1/2 cup brown sugar • 1 egg • 1 teaspoon vanilla extract • 3/4 cup chopped toasted hazelnuts

Directions Preheat the oven to 375 degrees F. In a medium bowl combine the flour, baking powder, baking soda, and salt. Set aside. In another medium bowl combine the butter, chocolate hazelnut spread, sugar, and brown sugar. Using an electric mixer, cream the ingredients together, about 4 minutes. Add the egg and vanilla and beat until smooth, about 1 minute. Using a wooden spoon or rubber spatula, stir in the flour mixture until just combined. Add the hazelnuts and stir until just combined. Using a tablespoon measure, spoon out the cookie dough onto a cookie sheet, spacing the mounds about 4 inches apart. Use the tines of a fork to flatten the cookie dough. Bakeuntil lightlygoldenaround theedges,about10 to12minutes.Useametalspatula to transfer the cookies to a wire rack and let cool.

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Patient Success Spotlight

Physical Therapists Are The Mechanics Of Your Body

Here I am now, able to do just about everything with no back pain!

Think PT First

Why You Need To Come Back In For A Tune-Up: � Move without pain

“Before I came to Somersworth PhysicalTherapy, I could hardly walk from one chair to another because of the pain in my back. I have had therapy in the past for my lower back pain. Here I am now, able to do just about everything with no back pain. I do the exercises that I have learned from Justin, who is a great person along with the rest of the staff. All of the staff here are exceptional and I would recommend Somersworth Physical Therapy to everyone.” - Cathy D.

� Sit for long periods comfortably

� Bend and move freely � Balance confidently and securely

� Walk for long distances � Live an active and healthy lifestyle

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Take Care of Your Aches and Pains Before It’s Too Late.

HAVE YOUMET YOURANNUAL INSURANCE DEDUCTIBLE?

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

Strengthens Low Back

www.simpleset.net

SINGLE KNEE TO CHEST Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg.

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 PhysicalTherapymaynotcostyouanything.Patientswith familyplansor thosewho have had major surgeries or have a chronic illness are especially likely to have a $0 balanceremainingontheirout-of-pocketexpenses.ThismeansthatthecostofPhysical 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 2018. Contact us today to schedule your appointment.

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CALL TODAY! (603) 841-5441

GIVE THE GIFT OF GIVING! Somersworth Physical Therapy’s Turkey Drive

Our clinic hosted a Turkey Drive on November 20th. We donated one turkey for every new patient to the Community Actions of Strafford County. We were able to load our U-Haul truck full of turkeys, potatoes, apples, carrots, stuffing, and gravy from our local grocery store, the Somersworth Market Basket. Community Actions partnership of Strafford County donated 375 Thanksgiving baskets for this season! Somersworth Physical Therapy had an initial goal of 80 turkeys, which we passed with donating 91 turkeys to the cause.

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Home Safety Checklist for Fall Hazards This room-by-room checklist highlights possible fall hazards. If you mark “Yes” to any of these questions, consider the suggestions to help reduce your chances of falling. HOME SAFETY CHECKLIST FOR FALL HAZARDS This room-by-room checklist highlights possible fall hazards. If you mark “Yes” to any of these questions, consider the suggestions to help reduce your chances of falling. Bedroom

Possible Hazard

Yes Suggestions

Is there a long reach from the bed to a light?

Yes Suggestions Moving the lamp closer to the bed or attaching a light to the headboard reduces the chances of falling. A longer phone extension cord or a cordless phone withi easy reach of the bed can reduce the chances of falling. Cords are a tripping hazard. Reroute cords so they do not cross walking paths and/or g t an electrician to install additional outlets. Remove clutter from walkways to reduce the chances of tripping over it. Place a portable commode near the bed to eliminate nighttime trips to the bathroom. Yes Suggestions Store glasses within reach of the bed.

Living Areas LIVING AREA

Bathroom BATHROOM

Possible Hazard

Yes Suggestions

Moving the lamp closer to the bed or attaching a light to the headboard reduces the chances of falling. A longer phone extension cord or a cordless phone within easy reach of the bed can reduce the chances of falling. Is it necessary to reach far, bend over, or c i b on a s ool to get commonly-used kitchen items and foods? Is th re liquid, food, gr ase, or other clutter on the floor? Cords are a tripping hazard. Reroute cords so they do not cross walking paths and/or get an electrician to install additional outlets. Remove clutter from walkways to reduce the chances of tripping over it. Place a portable commode near the bed to eliminate nighttime trips to the bathroom. Patch leaks with caulk or other appropriate materials. Wipe up water immediately to prevent slipping. Use a bath mat with a slip resistant backing. A shower/bath storage unit that attaches to the side of the tub or shower wall can reduce the need to reach or turn around to get things. It may be helpful to raise the seat and/or install handrails. Replace the toilet with a higher toilet and/or install handrails. 1 www.moveforwardpt.com Possible Hazard Are there floor mats or rugs in the kitchen? Store glasses within reach of the bed. Nightlights can be helpful in lighting the way. Is it necessary to get out of bed or reach far to get to the telephone? Towel racks may not be mounted well enough to support a person’s weight. Install grab rails in the appropriate places. A shower seat allows older adults to shower without getting tired of standing or risking a fall because of dizziness. Is it necessary to get out of bed or reach far to get eyeglasses? Are there telephone, light, or television cords running along the floor on the walkways? Is there clutter (clothes, shoes, books, etc.) on the floor? Is it common to get up many times during the night to use the bathroom? Install non-skid strips or a non-slip mat.

Remove damaged floor coverings or secure them well with double-sided tape, nails, etc. It’s important to have a flat, sturdy walkway. The best thing to do is to remove throw rugs. Put double-sided tape on them so they don’t slip. Higher chairs and armrests are helpful for easing into a sitting position. Keep a phone nearby so you don’t have to get up quickly if the phone rings. Cordless phones are helpful. Keep a phone close to the floor in order to call for help in the event of a fall. Tape cords and wires to the wall or have an electrician install additional outlets. Moving the lamp closer to the bed or attaching a light to the headboard reduces the chances of falling. A longer phone xtension cord or a cordless phone within easy reach of the bed can reduce the chances of falling. Remove clutter from walkways to avoid tripping. Store glasses within reach of the bed. It’s best to have a straight path, clear of furniture. Rearrange furniture to provide for obstacle-free walking. Install longer cords or link ceiling lights/fans to a light switch on the wall to eliminate the need to look and reach up. Cords are a tripping hazard. Reroute cords so they do not cross walking paths and/or get an electrician to install additional outlets. Remove clutter from walkways to reduce the chances of tripping over it. Place a portable commode near the bed to eliminate nighttime trips to the bathroom.

Do carpets, rugs, and floor coverings have frayed corners or rolled-up edges? Are there throw rugs in walkways? Are chairs and couches low to the ground? Is it necessary to get up to answer the phone? Possible Hazard Is there a long reach from the bed to a light? Do you have to walk over or around electrical cords or wires? Are there newspapers, boxes, shoes, etc. on the floor? Is it necessary to get out of bed or reach far to get to the telephone? Is it necessary to get out of bed or reach far to get eyeglasses? Are there telephone, light, or television cords running along the floor on the walkways? Is there clutter (clothes, shoes, books, etc.) on the floor? Is it common to get up many times during the night to use the bathroom? Yes Suggestions Do you need to walk around furniture to get through the living area? Do you have to reach up to pull cords to lights or ceiling fans?

Is the path from the bedroom to the bathroom dark? Are towel racks used to balance or grab onto while getting in or out of the bathtub/shower?

Bedroom

Is it difficult to stand during a shower?

Is the shower floor and/or bathtub slippery?

Is there any water on the floor after a bath/shower? Are there leaks from the tub/ shower? Is it necessary to reach far or turn around to get towels, shampoo, and soap? Is it difficult to get on and off the toilet?

Kitchen

1111 North Fairfax Street Alexandria, VA 22314-1488 Rea range cupboards and drawers o that items used most often are waist high. Use a stu dy step stool with a grab bar to reach items stored overhead. Never use a chair as a step sto l. Sweep often and wipe up liquid immediately to reduce the chances of slipping. For information about physical therapy or to find a physical therapist near where you work or live, visit www.moveforwardpt.com Yes Suggestions Remove throw rugs or secure them to the floor with slip-resistant backing. October is National Physical Therapy Month!

KITCHEN

BEDROOM Bedroom

Kitchen

Possible Hazard

Yes Suggestions

Are there floor mats or rugs in the kitchen? Is it necessary to reach far, bend over, or climb on a stool to get commonly-used kitchen items and foods? Is there liquid, food, grease, or other clutter on the floor?

Remove throw rugs or secure them to the floor with slip-resistant backing. Rearrange cupboards and drawers so that items used most often are waist high. Use a sturdy step stool with a grab bar to reach items stored overhead. Never use a chair as a step stool. Sweep often and wipe up liquid immediately to reduce the chances of slipping.

Is there a long reach from the bed to a light?

Is it necessary to get out of bed or reach far to get to the telephone?

Is it necessary to get out of bed or reach far to get eyeglasses? Are there telephone, light, or television cords running along the floor on the walkways? Is there clutter (clothes, shoes, books, etc.) on the floor? Is it common to get up many times during the night to use the bathroom?

www.moveforwardpt.com

Kitchen

Possible Hazard

Yes Suggestions

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