Health & Fitness Newsletter by Advanced Physical Therapy
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Your Body Is Begging For Improvement Without The Nagging Pain! ” DiscussingWays To Treat Sciatica
Ever have that aching pain from your back into your buttock, or even down the back of your thigh? This could be sciatica, a broad term used to describe radiating pain, numbness or tingling symptoms into the legs. The sciatic nerve stems from your lumbar spine and travels deep through the buttock, down the back of the thigh. Sciatica is very common, because of the amount of sitting we now do in our daily lives. This drastically affects the strain on your spine, hip and pelvic muscles, irritating the sciatic nerve. (continued inside) LOOK INSIDE FOR A FREE BACK PAIN SCREENING!
• Discussing Ways To Treat Sciatica • How To Beat Sciatica In 4 Easy Steps • See What Our Patients Have To Say • The Ideal Protein Weightloss Method
HEALTH & FITNESS The Newsletter About Your Health And Caring For Your Body
“Restore Natural Movement With A Natural Treatment! ” DiscussingWays To Treat Sciatica
Do you ever feel like it is a challenge to get moving in the morning, or are you now careful about the way you bend down to pick something up? This is a clear sign that your spine is not functioning the way it should. The good news is that you can dramatically improve the way you feel and eliminate that sciatic pain or back pain for good! 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. Sciatica exercises usually focus on three key areas: strengthening, stretching, and aerobic conditioning. 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 alignment and facilitating movements that extend or twist the spine with less chance of injury or damage. 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. 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. Another stretch that is often helpful in easing sciatica is the Bird Dog move: After getting on their hands and knees, individuals extend one arm and the opposite leg. The arm and leg extnsions are then alternated. A
more advanced version of this exercise is the Plank Bird Dog move, in which the extensions are done once the person is in the plank position on their hands and toes. Low-impact aerobic exercise Some form of low-impact cardiovascular exercise, such as walking, swimming, or pool therapy is usually a component of recovery, as aerobic activity encourages the exchange of fluids and nutrients to help create a better healing environment. Aerobic conditioning also has the unique benefit of releasing endorphins, the body’s natural pain killers, which helps reduce sciatic pain. These types of exercise may be done separately or in combination. If you are suffering from sciatica pain and need treatment, contact us to schedule an appointment and return to a pain free, active lifestyle.
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“The trick to relief from sciatica is to restore natural motion and strength to your spine, pelvis and hips. ”
How To Beat Sciatica In 4 Easy Steps Here is what our physical therapists recommend for sciatica sufferers:
1. Start stretching - Your muscles were made to move, and when you don’t, your muscles become tighter. In addition, as you age, your tissues become less elastic, worsening the effects. Stretching needs to be part of your daily routine. We teach you the best stretches to reverse sciatica symptoms quite quickly. 2. Improve your core and hip strength - Doing the correct exercises for the abdomen, hips and spine can make a world of difference in how well you feel. Most sciatica sufferers actually have very weak hip and core muscles from sitting too much. This weakness places enormous strain on the spine and sciatic nerve. Always check with your physical therapist first, before starting an exercise program, to ensure you do the right exercises, the correct way. 3. Limit your sitting and change positions frequently - When you are suffering with back pain or sciatica the key is to change positions from sitting to standing, to lying down frequently. Your muscles are used different ways, when in different positions. Give them a break by getting up from your chair and moving at least every 20-30 minutes. If your back is bothering you, then try to lie on your back or side with a pillow under your legs or between your knees. 4. Improve your posture - Posture is one of the long-term problems with back pain and sciatica. Your body is fighting gravity 24 hours a day. How you sit, stand, walk, bend and reach can make all the difference on the daily strain you place on your back. Our physical therapists are the experts in restoring your natural posture, and teaching you the techniques by which you can keep your back working at its best.
You now have unique knowledge that most people suffering with back or sciatica pain, never know about. It doesn’t take advanced surgery or medication to fix sciatica, just the right knowledge of how to restore natural body movemint. The right physical therapy experts make that happen. Everybody’s condition is unique, so take a minute to call us today and speak with one of our experts for a complimentary phone consultation about your problem. After all, the relief you have been searching for, can be a few simple answers away!
Do you want a natural solution to improving your health? Gain your freedom from pain medication and avoid costly surgery with physical therapy!
We can help you: Naturally relieve stiffness and swelling. Prevent aches and stiffness. Be more active with your friends and family.
Have more energy. Feel better at work.
www.aptnewton.com
Mention or Bring in This Coupon Today For a FREE Back Pain Screening
Offer valid for the first 25 people to schedule. Expires 06-30-17. CALL TODAY: (316) 283-7187
Health Tips
Exercise Essentials Try these pain relief exercises:
Eat To Reduce Inflammation
Relieves A Tight Back
PRONE ON ELBOWS Lying face down, slowly raise up and prop yourself up on your elbows. Look forward, and hold for ten seconds. Repeat 8 times.
It never hurts to eat a diet that can reduce inflammation in the body. It is helpful for a lot of conditions that Americans suffer with today, even sciatica. Fatty fish Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least. Dark Leafy Greens Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals— than those with lighter-colored leaves. Nuts Another source of inflammation-fighting healthy fats is nuts— particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.
Keeps Your Body Flexible
PRONE ALTERNATIVE ARM & LEG While lying face down and keeping your lower abdominals tight, slowly raise up an arm and opposite leg. Slowly lower and then raise the opposite side. Do not allow your spine to move the entire time. 6 repetitions on each side.
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Pam Krasuski, RN Ideal Image Clinic Weight Management Consultant
Always Forward Motion Client-focused and purposeful; two business values that guide the 28-year health business of Ideal Protein. Ideal Protein is prominent in the weight loss field, now present in 16 Countries, offering guaranteed results using their medical protocol to create safe, non-pharma ketosis (fat burn). Ideal Image has provided this weight loss method in Newton for 7 years to hundreds of clients. This health directed goal of Ideal Protein is brought into the Ideal Image clinic and provided to each client. Additionally, one year of weight maintenance, or ‘lifestyle coaching’, is offered only by Ideal Protein; superior in approach to weight control and education. All this said, it is important to have this valuable program in our community for past, present and future clients. Personally, it has been enriching to my life to be at Ideal Image. Moving forward, I am pleased to introduce to you the new coach and owner of Ideal Image Clinic, Pam Krasuski, as I take the opportunity to step aside and return home. Thank you to all the Ideal Image community! - Dixie
Hello! I am so thankful for this opportunity! My name is Pam Krasuski. I am married to a wonderful man, Scott and together we have 4 amazing children. Our youngest graduates high school soon and we will be empty nesters! We have lived in Newton for 3 years and have a farm that we thoroughly enjoy. We are so excited to see what God has in store for our family. We are truly blessed. I am a Registered Nurse and I have served the past 16 years in Emergency Medicine ranging from EMT, Paramedic, Flight Nurse, ER Nurse and Med/Surg Nurse for small rural critical access hospitals in western Kansas. I first heard about Ideal Protein last summer from a friend of my daughters. She was posting her journey on social media and it sparked my attention. I reached out to her and she explained that she was doing Ideal Protein. I did some research about the program and found the results to be consistent throughout dieters. Keep in mind, that I have probably tried every fad diet & exercise program known to man. The weight would come off, but would come back again. I started my IP journey in August 2016. Physically and mentally, I was rock bottom. I was very stressed. I felt awful, I was bloated, had inflammation, struggled with acid reflux, I was tired all the time and had low energy. I had a very poor body image and was literally just miserable in my own skin. Ideal Protein changed all of that for me! My decision to start Ideal Protein was the best investment I ever made!! The first week, I dropped 10 pounds! That initial loss and the way I felt motivated me to keep going. As I continued the program, my success increased my appreciation for the Ideal Protein protocol. So much, that I inquired about how I could open my own Ideal Protein Clinic. I had been experiencing a strong pull of intuition that I was supposed to be doing something different with my career. That was it! I want to help other people, like myself, who have struggled to lose weight and keep it off. I want to help and inspire those who struggle to get through everyday life due to their weight issues. I think educating people on why we gain weight and by explaining to them the science behind it, will help them understand it more and become more successful on their own journey. I am so excited about being given the opportunity to share my passion and encourage you on your journey to a healthier lifestyle. Life is a marathon, not a sprint! Please join me at the next workshop, June 5. Contact APT at 283-7187 for your reservation! - Pam
Pam Krasuski, RN • (316)283-7187 Ideal Image Clinic • Weight Management Consultant
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