SELF EVALUATION A 3 0 S E C OND S E L F -T E S T F O R S C I AT I CA
• Do you have back pain or leg pain with standing or walking? • Do you have a shooting pain in your leg when you stand up? • Do you need to sit down for a minute for the pain to go away? 30 Second Self-Test for Sciatica 1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side. What It Means: If the leg with pain, numbness or tingling does not go up as high as the other leg, you likely have Sciatica. Your next step is to see what is causing the pressure on your sciatic nerve. Call us to schedule an appointment Cornerstone PT can help you relieve your Sciatica pain. Sources: https://www.webmd.com/back-pain/what-is-sciatica#1 https://www. medicinenet.com/sciatica/article.htm https://www.mayoclinic.org/diseases- conditions/sciatica/symptoms-causes/syc-20377435
Take charge of your Sciatica pain by calling us or by visiting our website at www.cornerstone-pt.net. We can help get your life back.
EXERC I SE ESSENT I AL S USE THIS EXERCISE TO HELP SCIATICA PAIN
INGREDIENTS: • 2 cup chicken broth • 1 can pumpkin purée • 1 1/2 tsp ground cumin • 3/4 tsp chili powder • 1/2 tsp cinnamon • 1 tsp cayenne pepper • 1 lb ground turkey • 1 large onion • 2 cloves garlic • 2 cans green chiles • 2 cans white beans • sour cream • shredded cheese (try sharp cheddar for an extra bite) • sliced radishes • fresh cilantro leaves SLOW COOKER TURKEY PUMPKIN CHILI DIRECTIONS: In a 5-to-6 quart slow cooker, whisk together chicken broth, pumpkin purée, ground cumin, chili powder, cinnamon, and cayenne pepper. Add ground turkey, separated, and mix to combine. Fold in the onion, garlic cloves, green chiles, and white beans, and cook, covered, until the turkey is cooked through, 4 to 5 hours on high or 6 to 7 hours on low. Serve with sour cream, shredded cheese, radishes, and cilantro, if desired.
BRACE MARCHING While lying on your back with your knees bent, slowly raise up one foot a few inches and then set it back down. Next, perform on your other leg. Use your stomach muscles to keep your spine from moving. Repeat 10 times.
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Alwaysconsultyourphysical therapistorphysicianbeforestarting exercises you are unsure of doing.
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