ALSO INS IDE TIPS TO PREVENT BACK PAIN • HEALTHY RECIPE WHAT OUR PATIENTS ARE SAYING • EXERCISE ESSENTIALS SHOW SC IAT I CA PAIN WHO ’ S BOSS
HEALTH+F I TNESS NEWS LE T T ER
S H OW S C I AT I C A P A I N WH O ’ S B O S S
Sciatica back pain is normally noticed as a pain radiating from the lower back.Often, thispainextends to thebuttock,spiralingdown the leg. Ifyou’re suffering from sciatica, you might feel the discomfort anywhere along this nerve pathway. The pain can even extend to the calf. What Are the Symptoms of Sciatica? Thepain itselfcanbedull,achingorevensharp. Insomecases,thecompressed nerve may feel like it burns, causing considerable pain. In other cases, the compressed nerve may simply issue a sharp jolt of pain. Some people experiencing sciatica may even have leg numbness, tingling or weakness. If sciatica isn’t treated, it can hinder mobility altogether.
Ifyou’veexperiencedbackpain,andeven legpain,youmighthaveadeeper issue.Yourminorachesandpinchednervescouldbesymptomaticofsciatica. While “sciatica” may sound serious, it’s entire 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—canbe injuredorstressed inseveralways.We’vepinpointed themost commoncauseofsciatica-relatedpain: inflammationalong thespine,where compressed nerves are aggravated. While sciatica pain can be great, it can be treated. A lot of sciatica cases, in fact, can be resolved without operation — and in 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 disks is 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.
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
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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 medical 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 absolutely be healed.
1. Sitting on a chair, look down. 2. Straighten one leg, with toes in the air. 3. Repeat for the other side. Follow these steps: S E L F - T E S T F O R S C I A T I C A
What it means: If the leg with pain, numbness or tinglingdoesnotgoupashighas the other leg,you likelyhavesciatica.Your nextstep istoseewhat iscausingthe pressure on your sciatic nerve.
Are you letting sciatica or back pain hold you back? Call RX Physical Therapy to schedule your appointment today!
INGREDIENTS • 1 head of green cabbage For the Filling • 3/4 cup brown lentils • 3 cups water • 1/2 cup uncooked quinoa • 1 cup vegetable broth
For the Sauce: • 1 (28 oz) can tomato puree • 1 tbsp maple syrup, or sweetener of choice • 1 1/2 tsp red wine vinegar • salt and pepper to taste
• 1 small onion, diced • 1 tbsp vegetable oil • 1 tbsp red wine vinegar • 2 tbsp soy sauce • 1 tsp smoked paprika
INSTRUCTIONS Beginboiling thecabbage in3 inofwateruntil the leavespeeloffeasily (about20min).Whendone,allow them to cool. While cabbage is simmering, bring lentils to a boil in a separate small saucepan. Lower heat and allow to simmer for 35 minutes, adding water to the pot as needed. Drain any excess liquid. While lentils simmer, place broth into another saucepan, add quinoa, and bring to a boil. Let simmer for 20 min until all of the water is absorbed (about 20 min). Cook onion with oil in a large skillet over medium heat until soft and translucent (about5min).Add11/2cupsof thecooked lentilsand1cupof thecookedquinoa,alongwithredwinevinegar, soy sauce, smoked paprika, salt, and pepper to taste. Make sure ingredients are mixed before removing from heat.Preheat theoven to350°.Stirallsauce ingredients together inasmallbowl, thendistributeabout1/2cup of the sauce into the bottom of 9 x 9 inch baking dish. After peeling leaves off of the cabbage head, roll about 3-4 tbsp of filling into the center of each leaf until all filling is used. Place each roll into the baking dish. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Let the rolls cool before serving.
H E A L T H Y R E C I P E QUINOA & LENTIL STUFFED CABBAGE ROLLS
P AT I E N T S U C C E S S
S Q U AT S H O P Improve your health, speed, and strength gains for squat exercises. Video analysis and correctives will be provided for the event. Thursday, April 11 3 pm | $49 per participant Thursday May 23 More details to come These events are limited to 6 participants each. Visit our facebook page to register.
M E E T T H E T E AM Lukas Zielke recently took silver at the 2019 USA Weightlifting Junior Nationals. This earned him a selection to be on the International Team for USA Weightlifting and qualified for the IWF Junior Worlds in Fiji and Pan Americans in Cuba. He puts in hard work and meticulously follows excellent programming crafted by his coach, Joe Hancuff. We have developed a plan to enhance his recovery and provided performance care during high volume training. We are so proud to see his growth and accomplishments and have been happy to help him avoid injury and keep pushing the limits. Karen Camelet started dancing at age three and eventually became a professional contemporary ballet dancer. Following an injury, she underwent Pilates training as part of her rehabilitation and discovered its amazing benefits for all types of people. She has taught fitness and dance- based classes in Austin, Los Angeles, Chicago, and St Joe/ Benton Harbor. Karen has a BFA in Dance from Wright State University, is certified as a Pilates and group exercise instructor, and is a licensed Physical Therapist Assistant working with RX Physical Therapy. KAREN CAMELET
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Learn how to test and address your mobility, limitations, or weak spots to gain power, speed, and prevent injury. Recover based on your unique genetic movement patterns and make the most of your training. Learn when to pull the trigger or when to hold back and alter training.
Thursday, March 28 2:30 pm | $15 per participant. Thursday, May 16 $15 per participant.
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E X E R C I S E E S S E N T I A L S A SAFE EXERCISE TO RELIEVE SCIATICA PAIN
Refer a friend and receive 50% off massage services at Renaissance Athletic Club.
Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
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Move without pain Bend and move freely Balance confidently & securely
Sit comfortably for long periods Walk longer distances Maintain a healthy life
Alwaysconsultyourphysical therapistorphysicianbeforestarting exercises you areunsure ofdoing.
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