AdvancedRehab: Struggling With Back Pain Or Sciatica

TIPS FOR SCIATICA RELIEF

There are some tips you can follow to relieve your sciatica pain on your own. These can be done before coming in for treatments, or in tandem with your physical therapy treatments: • Performing gentle stretching exercises. • Avoiding prolonged sitting. Make sure to get up every 30 minutes and change positions frequently. • Putting a pillow behind your knees when sleeping on your back or between your knees when sleeping on your side. • Using your legs to bend down when picking up objects off the floor, rather than using your back. • Alternating ice and heat on the buttock to reduce inflammation. How successful is physical therapy for back pain? A study found in the medical journal SPINE proves both the physical and monetary benefits to treating back pain and sciatica with physical therapy. In this study, patients saved an average of $2736.36 for their low back pain treatment simply by being referred to a physical therapist in the beginning. If you are suffering with back pain or sciatica, contact Advanced Rehabilitation, Inc. about physical therapy treatments or contact our office to learn more about how you could benefit. We will coordinate with your physician as needed. At Advanced Rehabilitation, we aim for speedy and effective recoveries at low costs. Don’t live with back pain any longer – stand taller with physical therapy.

Wainner, Robert S. PT, PhD‡; Flynn, Timothy W. PT, PhD§ Spine: 01 December 2012 - Volume 37 - Issue 25 - p 2114–2121

Source: Primary Care Referral of Patients With Low Back Pain to Physical Therapy: Impact on Future Health Care Utilization and Costs Fritz, Julie M. PT, PhD, ATC*; Childs, John D. PT, PhD†;

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CREAMY THAI CARROT & SWEET POTATO SOUP Healthy Recipe

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• 3 cups diced peeled carrots • 3 cups diced peeled sweet potatoes • ½ tsp fine-grain sea salt

INGREDIENTS • 1 tbsp coconut oil • 2 cups chopped yellow/sweet onion • 2 cloves garlic, minced • 1 tbsp minced fresh ginger • 2 tbsp red curry paste • 4 cups low-sodium vegetable broth • ¼ cup raw almond butter or peanut butter

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• Freshly ground black pepper • Up to ¼ tsp cayenne pepper For Ganish: • Minced fresh cilantro • Fresh lime juice

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4 INSTRUCTIONS In a large pot, melt coconut oil over medium heat. Add onion, garlic, and ginger and sauté for 5-6 minutes until onion is translucent. Stir in curry paste. In a small bowl, whisk together some of the brothwith almond butter until smooth. Add mixture to pot, along with carrots, sweet potatoes, salt, and remaining vegetable broth. Stir until combined. Bring soup to a lowboil over medium-high heat and then reduce heat tomedium- low. Cover and simmer for 15-20 minutes, until potatoes and carrots are fork-tender. Ladle soup carefully into a blender. You will likely have to do this in a couple of batches, depending on the size of your blender (never fill your blender past the maximum fill line). Being careful to avoid hot steam from the lid, blend on low and slowly increase speed until soup is completely smooth. (Alternatively, you can use an immersion blender and blend the soup directly in the pot.) Season with salt and black pepper to taste. For more spice, add ¼ tsp cayenne pepper, and blend again. Transfer soup back to pot and reheat if necessary. If desired, you can thin soup out with a bit more broth if it’s too thick for your preference. Ladle soup into bowls and top with minced cilantro, a squeeze of lime juice. 2

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