Advantage Rehab: Herniated Discs


Pain associated with a herniated disc often develops in the sciatica nerve, and doesn’t subside with simple rest and relaxation. While hot and cold therapy will help alleviate the pain associated with many different back issues, it won’t make the pain of a herniated disc go away. The pain is often frequently associated with numbness, weakness, and tingling in the legs. In many situations, the pain will feel more severe after initial movement, such as standing up or laying down. Many people mistakenly refer to having a herniated disc as having “pinched a nerve,” but that is not the case. Physical therapy is a great resource for attempting to overcome the pain associated with a herniated disc. A combination of passive and active techniques is typically employed, including deep tissue massage, hot and cold therapy, electrical stimulation, and hydrotherapy, as well as deep stretching and strength building. Ifyou suspect thatyou may haveaherniateddisc, contactaphysical therapist right away. Attempting to engage in therapy at home could lead to further injury. It is best to have an experienced therapist assess your injury before attempting any treatment options.

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Healthy Recipe: Sweet Potato-Pecan Casserole

PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Hold for 8 seconds. Repeat 8 times. Strengthens Back Muscles Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

INGREDIENTS • 3 1/2 lbs sweet potatoes, peeled & cut into 1-inch chunks • 1/3 cup honey • 1 large egg

• 1 tsp ground cinnamon • 1/4 tsp ground nutmeg • 1/8 tsp ground ginger • Kosher salt

• 1 tbsp packed dark brown sugar • 1/3 cup finely chopped pecans

DIRECTIONS Preheat the oven to 350 degrees F. Mist an 8-inch square baking dish with cooking spray.Bringa few inchesofwater toaboil inapotwitha largesteamerbasket inplace. Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer thepotatoes toabowland letcoolslightly.Add thehoney,egg,1/2 teaspoon cinnamon, the nutmeg, ginger and 1/2 teaspoon salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish. Mix the brown sugar, pecans and the remaining 1/2 teaspoon cinnamon in a bowl; sprinkle over the potatoes. Bake until hot and beginning to brown around the edges, 40 to 45 minutes.

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