Health & Wellness Newsletter by Kerrville Physical Therapy Center
Health & Wellness
September, 2020
NEWSLETTER
I THINK I MAY HAVE SCIATICA – HOW CAN I FIND RELIEF?
• Reducing sciatica pain. • Improving motion. • Increasing strength. • Improving flexibility. • Educating you on how to stand, bend, and twist. • Returning to normal activities. Stretching and strengthening exercises are key to treating sciatica pain. Many exercises can help strengthen the spinal column and the supporting muscles, ligaments, and tendons. Strong core muscles can provide pain relief because they support the spine, keeping it in alignment and facilitating movements that extend or twist the spine with less chance of injury or damage. Hamstring stretching is almost always an important part of a sciatica exercise program. Most people do not stretch these muscles, which extend from the pelvis to the knee in the back of the thigh, in their daily activities. Targeted stretches can help loosen up tight muscles and improve elasticity, thus easing pain caused by sciatica.
Sciatica, also referred to as “lumbar radiculopathy” is a pain that typically radiates from the lower back. The sciatic nerve extends from the lumbar spine through the area of the buttocks, making it the largest nerve in the human body. When this nerve becomes irritated, pain ensues, and it is usually felt in the lumbar area and behind the thigh. The pain can also radiate to the lower limbs, making it difficult to bend or walk. The most common cause of sciatica is the lumbar disc herniation, but it can be caused by a back injury or disc degeneration, as well. If you have been suffering from lower back pain, or pain that radiates down to your buttocks or even down your legs, don’t hesitate to contact Kerrville Physical Therapy Center today. Understanding sciatica treatments: Sciatica is diagnosed through a physical examination and an evaluation of medical history. According to Move Forward PT, “Conservative care like physical therapy often results in better and faster results than surgery or painmedication.” Once you are diagnosed with sciatica, a physical therapist will work with you tomanage and relieve the condition. This includes:
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What Can I Do ON MY OWN?
There are some common home remedies you can try, to help ease some of your sciatica symptoms. For example, alternating with ice and heat compresses, or sleeping with a pillow between your knees can help alleviate some pain and stiffness. Sitting in a reclining chair can also help provide some relief, as it redirects the pressure from your lower back. Going for a walk or taking part in other gentle exercises can also help in getting your body moving so it doesn’t become too tight. These are some commonly used at-home treatment methods for painmanagement, but they unfortunately do not always work. If your home treatments are having little-to-no effect in reducing your pain and restrictedmotion, or if your symptoms persist for more than a week without improvement, you should seek the aid of a physical therapist. If your symptoms worsen, be sure to consult with your primary physician. Physical therapy can provide you with the treatment you need to alleviate your aches and pains. How do I get started? If you believe you may be living with sciatica pains, contact Kerrville Physical Therapy Center today to schedule
a consultation with one of our experienced physical therapists. We will determine your diagnosis before creating your treatment plan. Themain stages of your plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do. If you are ready to get rid of your sciatica symptoms and enjoy your daily life free of pain, contact Kerrville Physical Therapy Center for relief. We’ll provide you with an individualized treatment plan to help you get back to your normal life as quickly as possible.
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Patient Success Spotlight
“I would like to take this opportunity to thank everyone there for the good care I received during my PT sessions. What I loved was walking into a business and seeing everyone in a positive mood and enjoying their work. Especially for those for whom PT is hard work, it makes it seem a little easier. Thank you for making my body better and making it fun.” “What I loved was walking into a business and seeing everyone in a positive mood and enjoying their work!”
FREE PHYSICAL THERAPY ANALYSIS
To THANK YOU for choosing our physical therapy practice, we are offering a FREE Physical Therapy Analysis! Limited to the first 25 patients to call. SCHEDULE YOUR FREE ANALYSIS BY CALLING 830-896-7377 TODAY! EXPIRES 10-28-20
OUR SERVICES & MODALITIES
• Cervical & Pelvic Traction • Hivamat
• Kinesio Taping • Epley Maneuver • Ultrasound • Electric Stimulation
• Physical Therapy • Massage Therapy
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THINK KERRVILLE PHYSICAL THERAPY CENTER FIRST
At Kerrville Physical Therapy Center, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions.
It’s time to visit Kerrville Physical Therapy Center if: • You’re tired of living in pain • You want to feel better and move better • You have been in an auto accident or injured on the job • You want to prevent injury 1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
Spiced Oatmeal & Apple Bars
INGREDIENTS • Cooking spray • 2 1/2 cups old-fashioned oats • 1/2 cup all-purpose flour • 1 tsp baking powder • 1 1/2 tsp ground cinnamon • 1/4 tsp salt • 2 large apples, peeled, cored, and finely chopped • 1 cup apple cider • 1/2 cup packed dark brown sugar • 1 large egg, beaten
• 3 tbsp butter, melted • 2 tsp vanilla extract
DIRECTIONS Preheat oven to 350°F. Line a 9x13-inch baking pan with parchment paper and coat paper with the cooking spray. In amediumbowl, combine the oats, flour, baking powder, cinnamon, and salt. Add the apples to a large bowl with the apple cider, brown sugar, egg, butter, and vanilla. Stir to combine. To a large bowl, slowly stir in dry ingredients until incorporated. Transfer mixture to baking pan. Place another sheet of parchment on top of the mixture and press down firmly into an even layer and into corners. Remove top piece of parchment. Bake 30–35 min., until golden brown. Let cool and use parchment paper to lift from the pan. Cut into 16 bars and store in a sealed container.
Source: https://www.savoryonline.com/recipes/208591/spiced-oatmeal-and-apple-bars
DEAD BUG | HEEL TOUCHES Lie on your back with your hands and knees raise upward, keeping your core engaged. Slowly lower one heel to the ground, then alternate sides, keeping your core engaged. Repeat 6-10 times on both sides. Strengthens Core Exercise Essentials Try these exercises to keep you moving...
Exercises copyright of
www.simpleset.net
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times. Stretches Lower Back
The above exercises are designed to be performed under the instruction of a licensed physical therapist.
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