G3. Stop Sciatica In Its Tracks

The Newsletter About Caring for Your Health Physical Therapy & Wellness


Stop Sciatica In Its Tracks!

The pain itself can be dull, aching or even sharp. In some cases, the compressed nerve may feel like it burns. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may experience leg numbness, tingling or weakness. If sciatica isn’t treated, it can hinder mobility altogether. How Physical Therapy Can Help If you’re experiencing sciatica, contact a physician immediately. Medical News Today asserts that over-the- counter painkillers may alleviate pain, but in-depth physical therapy is often needed. Physical therapy can reduce sciatica compression by carefully introducing exercises and relaxing treatments. These treatments, hand-picked by professionals, can completely eliminate sciatica over time. If you’re experiencing back pain, don’t wait. Call one of our professionals today, and ask about physical therapy options. Your mobility is important, and your back can be healed. Call G3 Physical Therapy at 760.452.2640 to schedule your appointment today!

If you’ve experienced back pain, and even leg pain, you might have a deeper issue. Your minor aches and pinched nerves could be symptomatic of sciatica. While “sciatica” may sound serious, it’s entirely curable. What Is Sciatica? Sciatica is pain that radiates alongside the sciatic nerve. This nerve, which branches from your lower back — spanning across your hips, buttocks and legs — can be injured or stressed in several ways. The most common cause of sciatica-related pain is inflammation along the spine, where compressed nerves are aggravated. While sciatica pain can be intense, it is treatable. A lot of sciatica cases, in fact, can be resolved without operation — and within just a few weeks. Even if you’ve suffered severe sciatica spawned from leg weakness, bladder changes or nerve issues, there’s still hope. What Causes Sciatica? In most cases, sciatica occurs when one of the back’s discs are herniated. It can also happen if the spine narrows — an effect called spinal stenosis. As we age, our backs undergo a lot of stress. This stress takes a toll, causing inflammation in several areas. If this inflammation reaches a certain point, it may compress these nerves — resulting in pain. What Are the Symptoms of Sciatica? Sciatica back pain is normally noticed as a pain radiating from the lower back. Often, this pain extends to the buttock, spiraling down the leg and extending to the calf. If you’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway.

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 https://www.medicalnewstoday.com/articles/7619.php

Call G3 Physical Therapy & Wellness at 760.452.2640 or visit g3.life to schedule your appointment today!

Take Part In G3 Events! Stretch Your Brain!

Free Lower Back Pain & Sciatica Workshop Saturday, April 27 • 10 am - 11 am

Be the first to answer all questions correctly, and you’ll win a $5 Starbucks Gift Card! Email your answers to info@g3.life !

Have you missed work due to lower back pain or sciatica? Have you skipped out on family vacations or activities you love because your back pain is too much? Has your pain, numbness or discomfort prevented you from living life to the fullest? Have you tried EVERYTHING just to get back to normal? We have a free workshop event just for you! Find out how you can relieve years of low back pain and sciatica with natural methods without the use of medications, injections, or surgery. Whole Body Core Class Saturdays from March 2 - April 6 • 8 am - 9 am This one-of-a-kind class uses a patented Pelvicore ball designed to strengthen your pelvic floor without a Kegel. This experience blends the elements of Yoga, Pilates, and functional movements to improve core strength and flexibility, for a complete core training, whole body mobility and strengthening.

1. Spinach is high in what mineral?

2. Who was president of the United States during World War 1?


3. What is the total number of dots on a pair of dice?

4. Mount Everest is found in which mountain range?

5. How many strings does a violin have?

6. What is the world’s largest desert?

7. The Statue of Liberty was given to the United States as a gift from what country?

For more information or to register for this event, contact G3 Physical Therapy & Wellness at 760.452.2640 or email info@g3.life !

Exercise Essentials

Training Special Offers!

Exercises copyright of



FOUR POINT TRUNK FLEXION & EXTENSION Startonhandsandknees.Archyourbackup to theceilingashighasyou comfortably can, and hold. Then, arch your back the opposite direction as low as you comfortably can, and hold. Repeat 6 times.

Show or mention this coupon during your visit or call 760.452.2640 to redeem this offer. This offer expires April 30, 2019.

Patient Success Spotlight

You’re Invited to our Upcoming Events!

Sandra has been a physical trainer and therapist for the past 13 years. She truly loves to help others and has also been transformed and empowered by being able to treat her own issues. As a runner, she began battling physical pain in high school and “felt like an 80-year-old in a 20-year-old’s body” by college. In her third year of physical therapy school, she discovered 3D functional movement and after 8 months of putting it intopractice,wasable torunahalfmarathonwithout pain. This style of PT gave Sandra her body back and her passion is toshare itwithothers inasafeenvironment,where therapists, trainers, and wellness coaches can give their time, knowledge, and compassion. “G3 Physical Therapy has changed my life and given me back my mobility. I had surgery on both feet and was in a wheelchair for over 2 months. The caring staff at G3 helped me to stand on my own two feet again after 3 years of debilitating foot pain. I have worked the most with Holly and Mike as well as their aides Sam and Emily, but every single therapist and student aide has treated me with kindness, caring and have been committed to my recovery. I love how well the entire staff gets along and how much fun they bring to each session. And I have to give a lot of credit to the front desk staff. They have a big job and they do it well and with smiles on their faces. Look no further- this place is the best place to heal and strengthen your body! ” - Natalie P.

• Free Lower Back Pain and Sciatica Workshop April 27 •FREE Event

• “ Restore The Core” Workout Class Saturdays • 8 am - 9 am • Free Pain Consultation Call 760.452.2640 to schedule!

Learn more by visiting g3.life!

Meet The Staff Sandra Van Glider

Remembering Mary It’s no secret that, the more we Gather, Give, and Grow, the more invested in others we are. That’s what makes G3’s extended family so close. When we lose a family member, it just plain sucks. Well, unfortunately, we lost one of our closest family members last month. We’re all mourning the loss of Mary S, whom God took from us suddenly last month. It was hard to not be inspired by Mary--from her refusal to hide her chemo-induced hair loss, to her hard work. We will forever miss her beautifulsmileandencouragement.Marywas a consistent force at G3 who impacted all of us. While we miss Mary daily, we can honor her memory by doing our best to adopt her spirit, kindness, and courage.

Sandra Van Gilder, DPT, FAFS

Sandra received her DPT from the University of Southern California and her Fellow of Applied Functional Science certification from the Gray Institute for Functional Transformation. She is married to Mike and is the mother of two beautiful girls, Walker and Annabelle. She enjoys tough workouts and Zumba with friends, playing Just Dance with her daughters, and baking (she’s addicted to buying cooking appliances).

-Michael Van Gilder, PT, DPT, FAFS

Healthy Recipe Mexican Stuffed Sweet Potatoes


• 2 large sweet potatoes • 1 tbsp olive oil • 1/4 cup chopped red onion • 1/4 cup chopped bell pepper • 1 tbsp chili powder

• 1/2 cup organic corn • 1 cup organic black beans, drained & rinsed • 1/2 tsp smoked paprika

• 1 tsp cumin • Sea salt to taste For Garnish • 1 avocado, mashed • Chopped cilantro • Jalapeños (optional)

Instructions Preheat the oven to 400ºF. Place sweet potatoes on a baking sheet and prick with a fork. Place in the oven and bake for 40 minutes. Meanwhile, heat the oil in a large skillet. Add the onion and pepper and saute until tender, about 5 minutes. Add corn, quinoa, black beans and spices and cook 2 - 3 more minutes. When sweet potatoes are fork tender, remove from oven and let rest for 5 minutes. Slice in half and place each half on a plate. Top with quinoa mixture, avocado and a drizzle of both tahini and hot sauce. Finish with a sprinkle of cilantro and enjoy!

From left to right: Mary,Sam,Tom,Mike,&Alex sporting mustaches last November in an effort to raise money for Men’s health issues.


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