NEWSLET TER THERAPY TREATMENTS
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Physical Therapy Services Inc.
NEWSLETTER
NATURALLY RELIEVE YOUR
SCIATICA PAINS WITH PHYSICAL
THERAPY TREATMENTS
INSIDE:
• How Can I Relieve
My Sciatica Pain?
• Patient Success
Spotlight
• Exercise Essential
Physical Therapy Services Inc.
NEWSLETTER
GET BACK ON YOUR FEET
WITH SCIATICA
RELIEF
Those diagnosed with sciatica typically report feeling pain in their include massage therapy, ice and heat therapies, electric therapy,
lower back, legs, or buttocks, as it is a condition that develops or ultrasound. All of these different modalities help reduce pain,
from issues surrounding the nerves. Sciatica typically affects stimulate blood flow, and accelerate healing. Massage therapy
people between the ages of 30-50, and it can develop for a loosens up tight back muscles that may be pressing on the sciatic
number of reasons. Certain conditions can lead to sciatica, such nerve, and it increases the release of endorphins for pain relief.
as bone spurs, arthritis, or any injury that affects the sciatic nerve. Ice and heat therapies are also common, as they help ease pain,
Injuries can also lead to sciatica, such as herniated discs, harsh relax muscles, and reduce inflammation. Electrotherapy may also
falls, sports-related collisions, or anything that occurs gradually be applied, which uses electricity to also aid in reducing pain,
over time through overuse, repetition, or general “wear and tear.” strengthening muscles, ramping up circulation, and improving
Some common signs that you may be living with sciatica include: physical function.
• Constant pain that may originate in the lower back, but travels
mainly down the back of the buttock, thigh, calf, and even the Active treatments: Active treatments include motions, stretches,
foot. and specific exercises, aimed at reducing pain and accelerating
• Tenderness or sharp pain in the buttock muscles. healing. If a physical therapist discovers any weak muscles, you
• Numbness, tingling, or pain that travels down the back of the will be given corrective exercises for core strengthening. The
thigh. stretching exercises in physical therapy target muscles that are
• Pain that feels better when lying down but worsens with standing, inflexible and tight. All of the exercises you participate in will help
walking, or sitting. strengthen the spinal column (including your tendons, ligaments,
and supporting muscles) while also keeping the spine in proper
Fortunately, sciatica pain can be naturally and effectively treated alignment.
with physical therapy treatments. This is done through both passive
and active methods, in addition to targeted spinal mobilization. To Spinal mobilization: Spinal mobilization (gentle movements of
learn more about how we can help relieve your sciatica pains so the spine) is paired with your stretching exercises. Movements
you can get back to living your life comfortably, contact FYZICAL of each spinal segment help to relieve pain while simultaneously
today! increasing the mobility of your spine. Because it is paired with
your prescribed stretching exercises, this pain relief method works
Passive treatments: Passive treatments for sciatica relief may to last in the long term. adamsptservices.com
HOW CAN I RELIEVE MY SCIATICA PAIN?
1. Consult with a physical therapist ASAP. It is important to
determine the exact origins of your symptoms. By consulting
with a physical therapist as soon as you begin to notice pain,
you’ll be able to recover quicker and avoid damage to the
spinal joints and nerves.
2. Use ice and heat. You can relieve your sciatica pains at
home by alternating ice and heat packs to your buttock
area. Ice helps to relieve inflammation, while heat helps relax
muscles and improve blood flow. Try keeping the ice pack on
for 10 minutes, then off for 30 minutes before alternating to the
heat pack. If you notice any additional pain, stop immediately.
3. Find the most comfortable sleeping position. Different
sleeping positions can be more comfortable for those living to see if this stretch would work for you. If you notice any
with sciatica. It is important to find one that relaxes the lower additional pain, stop immediately.
back while also taking pressure off of the sciatic nerve. Two
of the sleeping positions we recommend include: 1) Lying Contact FYZICAL for sciatica pain relief: Your physical
on your non-painful side with your knees bent comfortably, therapist can provide you with a treatment plan that will help
with the top knee slightly forward. 2) Lying on your back strengthen the muscles surrounding your sciatic nerve, by
with a pillow under your knees. Try whichever one is most participating in targeted exercises and stretches. Physical
comfortable for you. If you notice additional pain with either therapy can also help improve your range of motion and
of these positions, consult with your physical therapist to find posture, thus decreasing sciatica symptoms further and
the best sleeping position for you. preventing them from occurring again in the future. Contact
us today to get started on the first steps toward sciatica
4. Stretch at home. A common stretch for relieving sciatica pain relief!
pain includes: lying on your back, knees bent, while slowly
rocking your knees from side to side. This should gently FIND RELIEF FOR YOUR SCIATICA PAIN
stretch your lower back, thus relaxing the muscles and easing TODAY WITH FYZICAL!
the pain on your sciatica nerve. Talk to your physical therapist CALL US TODAY 888-222-0130
Exercise Essential IT’S IMPORTANT TO NOT
MISS YOUR APPOINTMENTS
Strengthens Back
REPEAT TRUNK FLEXION | TO FLOOR
Sit in a chair with good posture. Hands on your thighs. Let
your trunk sag toward the floor use your arms to control the
movement. Let your arms dangle to the floor. Now use your
arms to push yourself up. Repeat 10 times.
Exercises copyright of
We are here to help you enjoy your life, pain-free! To make
sure of this, we ask our patients to commit to their scheduled
appointments. If you are feeling sick or have to reschedule,
please call in to ask for other options.
Our practice is dedicated to helping our patients identify the
cause of their pain and creating a custom treatment program
that will allow them to return to normal activities pain-free.
If you have any questions about your appointments,
please reach out to us.
Always consult your physical therapist or physician before starting
exercises you are unsure of doing.
PATIENT SUCCESS SPOTLIGHT
HEALTHY RECIPE
Pressure Cooker Winter Squash & Lentil Stew
INGREDIENTS peeled, seeded and cut
• 2 medium shallots, thinly into 1 1/2” chunks
sliced • 1 lb. green lentils, picked
• 1 tbsp. finely chopped over
peeled fresh ginger • 6 c. chicken or vegetable
• 1 tbsp. vegetable oil broth
• 1 tsp. ground coriander • 5 c. packed baby spinach
• 1/2 tsp. ground cardamom • 1 tbsp. cider vinegar
I know what to do to keep getting better.
• 1 small butternut squash,
“I felt like I had a problem and I had no idea what to do to fix
the problem. Now I have a plan. I know what to do to keep
DIRECTIONS getting better.” - John M.
In a pressure-cooker pot on medium, cook shallots and
ginger in oil for 5 minutes or until shallots are golden,
stirring. Add coriander and cardamom; cook for 1 minute, You can read more patient success
stirring. Add squash, lentils, broth and 1/4 teaspoon salt.
stories like these, or even submit
Cover, lock and bring up to pressure on high. Reduce heat
to medium-low. Cook for 12 minutes. Release pressure by your own by visiting our website
using quick-release function. Stir in spinach, vinegar and adamsptservices.com
1/2 teaspoon each of salt and pepper.
https://www.goodhousekeeping.com/food-recipes/healthy/a42399/
pressure-cooker-warming-winter-squash-lentil-stew-recipe/
Complimentary Workshops
BACK PAIN
SCHEDULE YOUR FREE TUES. FEB. 9TH AT 6PM
DISCOVERY CALL
KNEE PAIN
Discovery Call is a
call that is scheduled
TUES. FEB. 23RD AT 6PM
to address pain
complaints. These calls
allow us to discuss ROTATOR CUFF PAIN
where the pain is
coming from, and what THURS. MAR. 11TH AT 6PM
you can do about it.
Call 888-222-0130 or visit
adamsptservices.com To Register
Call 888-222-0130 or visit
adamsptservices.com to schedule SPACES FILL UP FAST!
your Discovery Call.
adamsptservices.com
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