Willow PT_4 Quick Ways to Relieve Sciatica

Health &Wellness

NEWSLETTER

Getting To Know The Willow PT Staff RHONDA PEARSON, TRAVELING PT

We would like to welcome Rhonda Pearson to Willow Physical Therapy! Rhonda is our new traveling Physical Therapist. Rhonda’s home state is Wisconsin, she has been a Physical Therapist for 17 years and a traveling therapist for 2 1/2 years now. She is trained in outpatient Orthopedic, Balance, Vestibular and BPPV. Rhonda arrived in Alaska in late June and has fallen in love with the state. Her hobbies are cross country skiing and snow shoeing. Rhonda is currently accepting new patients.

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NEWSLETTER Health &Wellness

GAINING SCIATICA PAIN RELIEF “Seek A Natural Treatment For Natural Pain.”

INSIDE: 4 Quick Ways to Relieve Sciatica Tasty Recipe Relieve Back Pain In Minutes Patient Success Spotlight

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,manypeoplesufferwithothersciatica likesymptoms 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

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4WAYS 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. Alternate heat and ice to the low back and 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. TASTY RECIPE ENGLISH MUFFIN 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

DIRECTIONS Preheat oven to 350 degrees. Grease 5 ramekins, or a jumbo muffin 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. To assemble breakfast sandwich, layer one half of each English muffin 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 in microwave for 1-2 minutes, or until warmed through.

ATTENTION PAIN SUFFERERS

Do you or someone you care about have back or neck pain? As a current or past patient you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Go to www.willowpt. com/spinebook for your free download. This is the easiest way to get this information to our patients. Download and share with friends and family today!

Patient Success Spotlight

“It’s been fun. I felt comfortable during the sessions and I’m almost sorry they’re over. I have definite improvement of movement and little pain now.” - Katie P. I have definite improvement and little pain now!

DOWNLOAD INSTANTLY AT: www.willowpt.com/spinebook

NOW IS THE TIME FOR RESOLUTIONS What Will Be Your Resolutions In 2018?

Relieve Back Pain In Minutes Try this movement if you are experiencing back pain.

LUMBAR EXTENSION PRONE ON ELBOWS Lie on stomach, hands beside your shoulders. Push with your arms up on to your elbows. Hold for 10 seconds then repeat 8 times. Relaxes Lower Back www.simpleset.net

1. Strive for purpose in your daily activities. Be purposeful in everything you do. Walk with purpose and people are more likely to respect your time. 2. Resolve not to be mediocre, even in how you eat. Use the freshness of the new year as an excuse for avoiding mediocrity. This can be a challenging task because industry markets products and services to the lowest common denominator. Give yourself an upgrade. Resolve to distance yourself from average. 3. Schedule exercise and stretching. Exercise is more effective when it is regular and systematic. It can be difficult to schedule exercise unless time is pre-committed. If you need help with exercise or if you have pain that is holding you back. Contact us at Willow PhysicalTherapy and we can help you meet this resolution.

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