Heath & Wellness Newsletter by Centra Rehabilitation
Health & Wellness NEWSLETTER
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GRAB LIFE BY THE HORNWITH RELIEF FROM SCIATICA 9 7 6 1 2
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INSIDE: • What Can I Do To Relieve Sciatica Pain On My Own? • Healthy Recipe • Relieve Aches & Pain In Minutes • Get a Step Up on Your Health • We Are Here For You 7 5 6 2 9 http://1sudoku.com 6 7
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The pain can also radiate to the lower limbs, making it difficult to bend or walk.Themost common cause of sciatica is 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 Centra Rehabilitation today. We’ll provide you with the relief you need to live life comfortably once again! Understanding sciatica treatments: Sciatica is diagnosed through a physical examination and an evaluation of medical history. A CT scan or MRI may also be performed, in order to locate the root cause of sciatica. According toMove Forward PT, “Conservative care like physical therapy often results in better and faster results than surgery or pain medication.” Once you are diagnosed with sciatica, a physical therapist will work with you to manage and relieve the condition. This includes: • Reducing sciatica pain. • Improving motion. • Increasing strength. • Improving flexibility. • Educating you on how to stand, bend, and twist. • Returning to normal activities. 3 7
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. Most of these back exercises focus not only on the lower back, but also the abdominal (stomach) muscles, gluteus (buttock) muscles, and hip muscles. Strong coremuscles can provide pain relief because they support the spine, keeping it in alignment and facilitatingmovements that extend or twist the spine with less chance of injury or damage. 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. 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.
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Health & Wellness NEWSLETTER
I THINK I MAY HAVE SCIATICA HOW CAN I FIND RELIEF?
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. (continued inside)
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WHAT CAN I DO TO RELIEVE SCIATICA PAIN 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 pain management, but they unfortunately do not always work. If your home treatments are having little-to-no effect in reducing your pain and restricted motion, 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 Centra Rehabilitation today to schedule a consultation with one of our experienced physical therapists. We will determine your diagnosis before creating your treatment plan. The main 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 Centra Rehabilitation for relief. We’ll provide you with an individualized treatment plan to help you get back to your normal life as quickly as possible.
Call us today to schedule an appointment!
WE ARE HERE FOR YOU
HEALTHY RECIPE: IMMUNITY BOOST GREEN GODDESS SOUP
In light of the COVID-19 pandemic we are diligently trying to serve our patients in the best ways possible without risking the spread of this disease. Because of this, we are following CDC guidelines and Centra’s COVID operational plan. While we are all changing our daily routines during this global health crisis, we want to let you know that our doors are still open and we are accepting new patient referrals. In addition to in-clinic visits, we are also starting to implement a telehealth service in order to deliver safe and effective treatment options. The US Department of Homeland Security issued a memorandum onMarch 19, 2020 which gave guidance to further define the “essential infrastructure worker” and this included our physical and occupational therapists. Their advice to our industry is to strive to stay open and treat the patient population during this pandemic. We are able to practice within the recommended CDC guidelines and we are following Centra’s plan. Our therapists are passionate about helping you recover from pain or injury. We want you to know that we are here to help keep you stay healthy and to improve your functional status. We appreciate the confidence displayed from you and we are thankful for your commitment. Stay safe and stay healthy! We are in this together!
INGREDIENTS • 3 cups baby spinach or super greens blend • 1 clove whole peeled garlic • 2 tbsp fresh ginger, sliced • 1/4 tsp cayenne pepper • 1/4 tsp ground turmeric • 1/4 tsp wasabi powder (optional) • 1 cup chicken or vegetable broth
• 1/2 cup coconut milk • Salt & pepper to taste • Squeeze of fresh lemon or lime juice For garnish: • broccoli florets, lightly steamed • 1/4 cup Greek yogurt, thinned with milk • Chia seeds
DIRECTIONS Mix all ingredients (except those for the garnish) together using a high speed blender. Heat over stovetop until steaming hot. To serve, pour into a bowl and garnishwith broccoli florets, a swirl of yogurt, and chia seeds.
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Telehealth: Serving Patients in These Troubling Times In light of the COVID-19 pandemic,we asmedical professionals are diligently trying to serve our patients in the best ways possible without risking the spread of this disease.
Because of this, telehealth services may be the best option for certain patient populations. By providing care for our patients virtually we are able to continue to deliver safe and effective treatment options for those who don’t wish to come into the clinic. For more information on our telehealth services and how they may benefit you, feel free to call us at 434.200.7600. What is telehealth? You may be wondering what exactly telehealth is. Essentially, it is a way for us tomake sure that our patients are still receiving the highest possible quality of care they need from a remote location. Telehealth services can be accessed via your smartphone or computer, and you will be able to perform your PT treatments from the comfort of your own home during this quarantine. Youwill also be able to track your progress and see how you are improving throughout your treatments – without coming directly to our clinic. At any point you can also request a telephone consultation by visiting us at ww.rehab.centrahealth.com to ask questions or get advice about your condition. That being said, there are numerous conditions that can still be treated and improved via telehealth services, including, but not limited to: • Arthritis pain • Back pain • Headaches/migraines • Post-surgical rehab • Respiratory issues • Sports medicine/athletic training • Fibromyalgia, Parkinson’s Disease, and other chronic conditions • Injury rehab • And much more
Begin telehealth services today. We understand that we are in the midst of stressful times, and that there will likely be more ahead. At Centra Rehabilitation, we want you to know that we are here for you. We genuinely care about the health of each and every one of our patients. We want you to be able to continue your personalized PT plans, so you do not lose all the progress you’ve made. If any injury or discomfort occurs, we want you to be able to receive the care you need. To learn more about how you can set up our telehealth services on your smartphone or computer, give us a call today. At the end of the day, we are all in this together – most importantly, stay calm, and stay healthy. We are here to help you with your needs.
Attention Pain Sufferers!
Do You Have Difficulty With Pain?
• Decrease your pain • Increase your strength • Increase your activity level We can help:
• Increase your flexibility • Improve your health • Get back to living
Mention or Bring inThis Coupon Today For a FREE Pain Consultation
Call A Clinic Nearest You Today!
Offer valid for the first 25 people to schedule.
GET A STEP UP ON YOUR HEALTH by Krista Leake PT, DPT, ATC, Doctor of Physical Therapy | Certified Athletic Trainer
What is an easy quick way to build strength in your legs and to improve cardiovascular health? Climb Stairs! They are free and easy to use, and you may not even need to leave your home. Research shows that climbing stairs helps to strengthen and tone leg muscles, improves
Too easy? Hold a dumbbell or weighted object in the opposite hand of the stepping leg. 3. Side-step ups: Stand at the bottom of the stairs with your feet parallel or sideways to the stairs with the right side of your body closest to the stairs. Step the right foot completely up onto the first step and straighten your knee and then slowly bend your right knee and lower your left foot back to the floor. Continue until you reach your goal repetitions and then repeat on the other side. Too easy? Hold a weighted object or dumbbell in the opposite hand as the stepping leg. Safety: Good balance is a must for any stair activity. Use a railing if balance is off or you feel unsteady. Ideally you should be able to balance on one foot for 30 seconds without holding on to something to safely do these exercises without holding on. If you have any difficulty with stair climbing or balance or any pain with stairs, then seek help from a physical therapist. A physical therapist will be able to do an examination and develop a plan using treatment techniques to improve pain, balance, and strength to get you back up and down those stairs with ease.
blood flow which equals a healthier heart and body. A simple stroll up and down gives you a workout but there are so many other ways to use the stairs to give yourself a health boost. 1. Repeated stair climbing: Go up and down the stairs for 3 minutes after a meal and this may help to control blood sugar! Too easy? Increase your time to 5 minutes each time. 2. Step ups: Stand in front of the bottom step and step up onto the bottom step with your right foot entirely on the step and then place your left foot completely on the bottom step. Then reverse the process by stepping back to the floor with your left and then your right. Continue doing that until you reach your goal number of repetitions such as 15. Then repeat on the other foot.
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Relieve Aches & Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.
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SINGLE KNEE TO CHEST STRETCH Lie on your back and bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg. 5 8 4 2 5 9 4 3 6 5 8 6 7 8 Stretches back 4 1 9
BILATERAL LEG LOWERING Lie on your back, knees bent, feet flat on the floor. Place your hands on the front of your pelvis. Straighten both your knees as you slowly lower your legs towards the ground with control. Return to the starting position.
Strengthens lower back
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Exercises copyright of
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Always consult your physical therapist or physician before starting exercises you are unsure of doing.
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At Centra Rehabilitation, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Centra Rehabilitation 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
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