Nebraska Physical Therapy_4 Quick Ways to Relieve Sciatica

Nebraska Orthopaedic Newsletter

For Choosing Nebraska Orthopaedic Physical Therapy

Nebraska Orthopaedic Newsletter

“Don’t Let Sciatica Become A Way Of Life!” NATURAL SCIATICA PAIN RELIEF

402-620-4605 CALL TODAY! his free time with his family and friends, fishing, running, playing golf and cooking. As a Nebraska native, Jedd is an avid Huskers and Creighton fan. Jedd grew up in Columbus, NE. He completed his undergraduate work at Wayne State College prior to being accepted into the physical therapy program at Creighton University. Jedd then graduated from Creighton University with a Doctorate of Physical Therapy in 2012. Jedd has spent the first few years of his career working as outpatient, orthopedic physical therapist in Blair, NE and the surrounding areas before he joined Nebraska Othopaedic Physical therapy. Jedd currently lives in Northwest Omaha with his wife, McKenzie, daughter Lillian and infant son Oliver. Jedd enjoys spending Jedd Lehman PT, DPT

Sciatica is a very common condition that affects 10% of the population. Sciatica is defined as pain that follows the course of the sciatic nerve. However, many people suffer with other sciatica like symptoms including low back pain, foot pain and even numbness in the leg.These symptoms can be signs of other back problems such as mechanical low back pain or even herniated discs. How do you know if you have sciatica? • Tenderness or sharp pain into the buttock muscles • Numbness, tingling or pain that travels down the back of the thigh • Constant pain that may originate in the low back, but travels mainly down the back of the buttock, thigh, calf and even foot • Pain that feels better when lying down but worsens with standing, walking or sitting General exercises for sciatica Physical therapy exercises incorporating a combination of strengthening, stretching, and aerobic conditioning are a central component of

almost any sciatica treatment plan. When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain. Strengthening exercises Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles and gluteus (buttock) and hip muscles. Strong core muscles can provide pain relief because they support the spine, keeping it in alignmentand facilitatingmovements thatextendor twist thespinewith lesschanceof injury ordamage. Stretching exercises Stretching is usually recommended to alleviate sciatic pain. Stretches for sciatica are designed to target muscles that cause pain when they are tight and inflexible. Hamstring stretching is almost always an important part of a sciatica exercise program.Mostpeopledonotstretch thesemuscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities. If you are suffering from sciatica pain, contact NebraskaOrthopaedicPhysicalTherapy toschedule your appointment today!

“This Pain Doesn’t Have To Stay With You!” 4 WAYS TO QUICKLY RELIEVE SCIATICA

1. Get properly diagnosed by a physical therapist. Other low back conditions can present as sciatica symptoms and it is important to determine the exact origins of your symptoms. Seeing a physical therapist sooner, rather than later means faster recovery and less potential for damage that can occur to the spinal joints and nerves. 2. Alternateheat and ice to the low backand buttock area. Ice helps to relieve inflammation, while heat, helps relax muscles and improve blood flow. Try 10 minutes on, 30 minutes off when alternating. Make sure to check your skin frequently to prevent injury. Speak with one of our specialists if you have questions on what will work best for you. 3. Position yourself to relax your low back and take the pressure off the nerve. Two ways to do this are either: 1. Lie on your non-painful side with your knees bent comfortably with the top knee slightly forward of the other. 2. Lie on your back with a pillow under your knees. (Find your best position of comfort). 4. Lying on your back, knees bent, slowly rock knees side to side to gently stretch your low back. This can help relax the muscles and relieve nerve pain. Speak to one of our specialists if you have questions on which exercises you should do. While sciatica can literally be a pain in the backside, it doesn’t have to stay with you. Simple strategies and seeing the right physical therapist early can make a big difference in quickly healing and returning to the pain free activities you love.

Exercise Essential

Strengthens Hips

PELVIC TILT While lying on your back, use your stomach muscles to press your back into the floor. Hold for 30 seconds and repeat 5 times.

Freezer Meal Breakfast Recipe

BREAKFAST SANDWICHES INGREDIENTS 6 English muffins, sliced in half 6 large eggs 6 slices Cheddar cheese 6 slices deli ham Salt and freshly ground black pepper A great way to have a hearty breakfast ready to go during these busy holiday months!

Have YouMet Your Deductible Yet? Have you met your annual insurance deductible? If you have, your therapy may be free. How do you check to see if your deductible has been met? You can call your insurance and ask them or you can call us and we will gladly check your benefits for you.

INSTRUCTIONS • Preheat oven to 350 degrees. • Grease5 ramekins,ora jumbomuffin tin and place on a cookie sheet. • Crack one egg into each ramekin. • Pierce egg yolk with a fork and very slightly beat. • Season with salt and freshly ground pepper. • Bake eggs for 12-15 minutes or until set. • Remove from oven and allow to cool.

• Run a knife around the edge of ramekin (or muffin tin) to remove eggs. • Toassemblebreakfastsandwich, layeronehalfofeachEnglishmuffin with one slice of cheese, one slice of ham and a cooked egg. • Top with other half of English muffin. • Wrap sandwich in plastic wrap and place in the freezer. • To reheat,place inmicrowave for1-2minutes,oruntilwarmed through.

Patient Success Story

Fun & Games

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“I just completed physical therapy treatment at NOPT. I would highly recommend this place to anyone that needs physical therapy. I had results immediately. I felt like anew person again. When I came in, I could hardly walk because of my pain. Within two treatments, I was able to walk and every treatment it got even better.” “Within two treatments, I was able to walk and every treatment it got even better.” 7 5 8 2 6 7 1 4



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