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Exercise & Fitness

Simple Exercises For Sciatica Pain

by Andrew Vertson
written by Andrew Vertson

If you are one of many America’s suffering from chronic low back pain, you may find that gentle exercise and daily stretching can help to provide some pain relief. Sciatica is a type of low back pain characterized by pain that travels down the sciatic nerve, which branches off into the back of the legs. Simple Exercises For Sciatica Pain
Sciatica pain may be accompanied by tingling or numbness sensations or even muscle weakness in the legs. Sciatica is often associated with an underlying medical condition, such as a herniation of the lumbar disk and the pain may be intermittent or constant, mild or severe.
Though sciatica nerve pain can be difficult to cope with, here are two common exercises that can help you to manage it and relieve its intensity.
<< To download a copy of our breakthrough back pain report, click here >>
Hip Stretch
If your activities require extensive sitting then stretching the muscles in the back of the hip is an exercise that may help with your symptoms. You can easily perform this stretch in a comfortable seated position. Sit with your back straight and your legs extended out in front of you. Bring your right ankle up and rest it on your left knee, your right knee is bent and will look like the number four. Taken both hands and grab behind the right knee and gently pull this toward your chest. You should feel tightness deep in the right buttock. When you feel this tightness, hold the position for 30 seconds and then extend the leg back to the floor. Repeat this stretch three times each leg.
<< You can download our back pain report here >>
Hamstring Stretch
Stretching the hamstring muscles may release the tension caused by the irritation of the sciatic nerve. One simple hamstring stretch may be performed by standing up straight, elevating one foot in front of you and resting it on an object (such as a step) high enough to cause a slight tightness in the back of your leg. It is important not to raise your foot higher than your hip or high enough to cause a sharp pain in the leg. The top of your foot and knee should face toward the ceiling, and not turned outward. Once your leg is in this position, put your hands on top of your thigh and gently put downward pressure to maintain nice stretch in your hamstring. Caution: be very careful not to overstretch, because that could aggravate the sciatic nerve. Hold this stretch for 30 seconds and then lower the leg back to the floor. You should repeat this exercise three times each leg. Simple Exercises For Sciatica Pain
These two stretches can help you release tension and relieve sciatica pain in your buttocks, hips and legs. For best results, practice these exercises regularly for sciatica pain relief. Do you need more help with your low back pain? Contact a physical therapist in your area and begin the journey back to full health.

Simple Exercises For Sciatica Pain

Simple Exercises For Sciatica Pain

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Why Sleep affects your Health
Health Tips

Why Sleep affects your Health

by Andrew Vertson
written by Andrew Vertson

When it comes to health, there is one, simple, easy and FREE thing that you can do immediately to boost your health – and that’s sleep! Why Sleep affects your Health
In fact, sleep is important for ALL areas of health, and it’s the most important thing you do each day.
When you peruse the internet or health magazine, all the experts argue on eating no meat or eating a diet full of it. Some say no dairy or lots of it. Some say to eat lots of raw vegetables or only cooked, but if there’s one thing they all agree on, it’s sleep and with good reason. Why Sleep affects your Health
I’ve yet to see a health expert suggesting that the way to achieve our best health is through not getting a solid sleep or finding ways to sleep less… but the shocking truth is that is exactly what many of us (including me *ahem*) do too often.
On the flip side, if you want to gain weight, shorten your life, age quicker, feel more stressed and increase your likelihood of injury, you can experience all of that (and more) by not sleeping enough!
So, let’s talk about what happens when you don’t get enough sleep…
First off, poor sleep is strongly linked to weight gain. There’s been plenty of studies done on it. And people who don’t get enough hours of sleep each night have been found to weigh significantly more than those who do get adequate sleep.
Why is this? Because we sleep to repair our bodies and balance our hormones. When we don’t get enough sleep our bodies are put under stress, causing them to go into ‘fight or flight mode’, clinging onto every bit of body fat we have and making our hormones go out of balance, which is why we’re more likely to gain weight (or struggle to lose it), because our body is out of whack!
Sleep also plays a huge role on our physical health. It’s involved in healing and repairing your heart and blood vessels.
Ongoing sleep deficiency is linked to and increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even strokes. Why Sleep affects your Health
Sleep plays a big part in maintaining a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your hunger levels go up! And your ‘feeling full’ levels go down. This makes you feel hungrier than when you’re well-rested.
If you find yourself always feeling hungry and never satisfied, ask yourself if you get enough sleep.
Sleep also affects how your body reacts to insulin (the hormone that controls your blood sugar levels). If you don’t get enough of it, you could have a higher than normal blood sugar level, making you feel low in energy, and craving sugary things.
Do you ever get mood swings? You can blame a lack of sleep for those moments too because sleep loss can make you feel irritable, impatient, unable to concentrate and feel snappy when you don’t mean to be. And none of us like to be around that person when mood swings strike.
We spend about one-third of our life sleeping, so why is it we struggle to make it a priority???
I know, you probably know you should get more of it (me included), and the truth is when we’re in a habit of not making sleep a top priority, it’s difficult to fix it without knowing where to begin.
Let me explain, a lot of us think getting tucked into bed early with the TV on is getting a good nights sleep. It isn’t.
Though you might be ‘winding down early’ (or so you think), sleeping with the TV on after drinking a cup of tea and being awakened by an alarm clock, is not quality sleep. Getting your environment right is key to setting yourself up for success.
Here are a few things I’ve found that help me the most personally…

  • Sleeping in complete darkness – covering anything that has a light on it, and investing in a blackout blind.
  • Sleeping on a good quality mattress.
  • Sleeping as much as my body needs – usually about 8 hours, and that doesn’t mean getting more sleep by hitting snooze when my alarm clock goes off if I know I’ve achieved 8.
  • Eating healthy, the majority of the time, and daily exercise, even if that just means a brisk walk outside in the fresh air.

I implore you, please make time to get enough sleep. It’s tremendously important for your health and it doesn’t cost a thing!
I understand how tough it can be, especially if you have kids or grandchildren when those precious hours in the night are sometimes the only ones you get to have a bit of ‘you time’ to unwind. But in the long run, the extra hours of sleep will equal a happier, patient you, feeling more alert all day long, leaving you with more energy to do the things you enjoy.
Are you getting enough sleep? Why Sleep affects your Health Why Sleep affects your Health Why Sleep affects your Health

Why Sleep affects your Health

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Problems with Low Back Pain and Opioids
Conditions & Treatments

Problems with Low Back Pain and Opioids

by Andrew Vertson
written by Andrew Vertson

Recently, physicians across the United States received a letter from the Surgeon General of the United States urging them to assist with the battle of curbing opioid use and abuse. The letter was accompanied by useful information that presented physical therapy as a preferred first-line approach for low back pain. In the past few years the use of opioid pain medication has become significant and the side effects have become of concern. Recent studies show that opioids are used before physical therapy and other effective modalities by a 5 to 1 ratio. Why is this? Simple, opioids are cheaper for insurance companies. Problems with Low Back Pain and Opioids

Here is a story about Michele who suffers from chronic low back pain and was given the route of opioid medications. She explains how physical therapy returned her back to her normal life. Problems with Low Back Pain and Opioids
michele-k
“Four years ago, I had back surgery (micro discectomy) after suffering with chronic pain for several months. After three epidurals, the back surgery was scheduled and the results were quite successful. A few months ago, I again started experiencing the same back pain and spasms. My orthopedic prescribed PT. When I’ve needed PT in the past, I’ve always preferred it in Dana Point where I live. This time, I thought it might be more convenient to go to someplace close to my office in Foothill Ranch. Lucky for me I chose Intecore…
I’ve just finished six weeks of PT, and I have to say I have not felt this good in many, many months. Many of the exercises were not easy, to which Bradon and the lovely Ashley were sympathetic, but they were encouraging, gentle, and genuinely interested in my success. I am now able to tolerate a longer walk, get up from my desk chair without grimacing from a spasm, and sleeping through the night without a pain pill. They also raised my awareness of daily activities that can help and hinder my progress. After two sessions, I knew my routine and which exercises to do. And although it seemed as if I was working out on my own, Ashley somehow always knew if I missed one … which told me that they were mindful and watchful over everything I did. It was quite comforting.”
Michele K. 62, Dana Point
Are you currently suffering from the opioid cycle for your low back pain? Schedule a consultation with a local physical therapist can return to you the life you desire.
Problems with Low Back Pain and Opioids Problems with Low Back Pain and Opioids Problems with Low Back Pain and Opioids

Problems with Low Back Pain and Opioids

Problems with Low Back Pain and Opioids

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Physical Therapy & Fitness After 50
Exercise & Fitness

Physical Therapy & Fitness After 50

by Andrew Vertson
written by Andrew Vertson

As we age, we progress through different stages: childhood, adolescence, adulthood and late adulthood. As we move into our “senior” years it more important to adopt a healthy lifestyle. As we age there are changes in all our body systems, including the cardiovascular and musculoskeletal systems. Some common conditions and illnesses include: osteoarthritis, osteoporosis, heart disease and diabetes. Physical Therapy & Fitness After 50
Improving overall health, and addressing risk factors, make it possible to maintain and enhance the quality of life as we age. Improving our eating habits and increasing physical activity will reduce or even prevent common diseases. Physical Therapy & Fitness After 50
Physical therapists can help you improve your health and wellness with a well-balanced exercise and injury prevention program. Progressive exercise can increase strength, improve flexibility and boost quality of life for individuals of all ages. Your physical therapist will evaluate your current capabilities and take medical conditions into consideration to help you achieve your new goals.
Here are some tips for improving your mobility and decreasing your pain:

  • Invest in comfortable footwear. This will encourage you to walk, exercise more and reduce the risk of injuries to the joints.
  • Making a conscious effort to walk (or be more active) around the house and at work.
  • Identify those exercises that you enjoy and do them as often as possible. Some soreness for a day or two is ok, but make sure to contact your physical therapist if you feel any sharp pain that gets worse.
  • Consistency in your progressive exercise program consisting of isometric or isotonic exercises prescribed by your physical therapist.

The sooner you start the better! If you, or someone you know, is approaching or over the age of 50 advise them to take steps to be proactive about their health. Physical Therapy & Fitness After 50 Physical Therapy & Fitness After 50 Physical Therapy & Fitness After 50

Physical Therapy & Fitness After 50

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Kitchen Safety Tips for Seniors Receiving In-Home Care
Diet & Nutrition

How to Lose Weight During Holidays

by Andrew Vertson
written by Andrew Vertson

Three Simple Ways To Lose Weight… Especially During The Holidays

The holiday season is just around the corner and we all tend to throw our healthy eating habits out the window! Here are a few tips to help keep your eating habits on track. How to Lose Weight During Holidays
 

#1 – Eat more Protein

When it comes to weight loss, the KING of all nutrients is protein. Your body is like a machine and it burns calories when digesting and metabolizing the foods you eat. By increasing the amount of protein, and having a diet high in protein, can boost metabolism by up to 100 calories per day. An added benefit of a high-protein diet is it can also make you feel more full and reduce your appetite.
Some studies have shown that people eat more than 400 fewer calories per day on a high-protein diet. When Thanksgiving comes around, have a second serving of turkey!

#2 – Limit Sugar Intake

As I have mentioned in prior posts, eating excess sugar has been linked with serious diseases including heart disease, type 2 diabetes, and cancer. Because sugars are commonly hidden in processed foods, many people do not realize the amount of sugar they have in their diet! Research shows many Americans eat 15 teaspoons of sugar every day. Minimizing the intake of added sugar is a great way to improve your diet.

3# – Drink More Water

Yes, it is true…drinking water DOES help with weight loss. Drinking water before you eat will cause you to fill full and result in reduced caloric intake especially in middle age and older individuals. Water is an excellent beverage choice because it will replace other beverages which are high in sugar or empty calories. Water will also increase your metabolism, but best of all water is plain good for you!
There you have it, three simple ways to continue to eat healthy and even lose weight while still enjoying good foods! An added benefit of a diet like this is reducing inflammation in the body. Do you suffer from back, shoulder, or knee pain?
-Flemming Arnott

How to Lose Weight During Holidays

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Enjoying Outdoor Activities without Back Pain
Exercise & Fitness

Enjoying Outdoor Activities without Back Pain

by Andrew Vertson
written by Andrew Vertson
Outdoor activities are a healthy and enjoyable way to live an active lifestyle; when the weather is nice, the outdoors are hard to resist. Here in California we are lucky, even though summer is officially “over” the summer weather will continue for many more months! Enjoying Outdoor Activities without Back Pain
A reduction in activity leads to a decrease in physical conditioning and as a result when the weather is nice, people tend to overestimate their physical abilities. Low back pain from gardening or aches in the shoulders, neck, and knee joints from cleaning the garage are quite common.
When the body engages in a strenuous activity, combined with uncomfortable and awkward positions, it responds with pain and even injury. The most common cause is an insufficient warm-up and the absence of a regular stretching routine. Yard work is an example: Awkward body positions during mowing, trimming, seeding and raking are un-natural for the body. When performed over an extended period, a chronic, painful, overuse conditions can emerge.
The biggest mistake made by most people is to ‘wait until you need help’. The problem with waiting is the injury gets worse the longer you wait. The best time to seek the help of a physical therapy is when you don’t have these annoying aches and pains. Your physical therapist can evaluate your home and work environment and recommend adaptations to ease stress and strain on your joints. These adjustments help prevent overuse injuries, strains, and sprains. The therapist can also advise you on the most efficient and biomechanically correct ways to sit, stand, lift and even get in and out of a car.
Outdoor activities help you stay healthy and happy and with a physical therapist at your side will help you safely do the things you enjoy, without having to worry about injuries. Do you want help before those nagging pains become unbearable? Schedule an appointment with a physical therapist today.

Enjoying Outdoor Activities without Back Pain

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7 Myths of Physical Therapy
Conditions & Treatments

7 Myths of Physical Therapy

by Andrew Vertson
written by Andrew Vertson

Myth 1: I need a physician’s prescription to see a physical therapist.

Fact: Seventy percent on consumers surveyed think they need a prescription to see a physical therapist but the fact is ALL 50 states allow a patient to be evaluated by a physical therapist without a prescription. In California, physical therapists can evaluate, and treat you for 45 days (or 12 visits, whichever is first), without the need for a prescription. If your physical therapist feels you need to see a physician they will refer you to see one. 7 Myths of Physical Therapy

Myth 2: Physical Therapy is painful!

Fact: Seventy One percent of people who have never visited a physical therapist think physical therapy is painful. That number decreases significantly among those seen by a physical therapist. Physical therapists are trained to work within a patient’s pain threshold. It is never our intention to make you more painful during, or after, therapy.

Myth 3: Physical Therapy is only for injuries and accidents.

Fact: Physical therapy, which became prevalent during World War I to help rehabilitate our injured service people, is a diverse allied health care practice that prevents injury and decreases pain while also promoting increased mobility, health, and wellness. Physical therapists do treat patients post injury, or accident, but also work hard to prevent injuries.

Myth 4: Any health care practitioner can perform physical therapy.

Fact: Although 58% of people believe other health care practitioners can administer physical therapy, only physical therapists (and physical therapy assistants) can legally perform physical therapy. Physicians, Chiropractors, trainers, etc. cannot legally perform physical therapy.

Myth 5: Physical Therapy isn’t covered by insurance.

Fact: Even though 1 in 5 people still believe physical therapy is not covered by their insurance, most insurance policies cover some amount of physical therapy services. The addition of the Affordable Care Act (commonly referred to as Obamacare) actually requires physical therapy to be a part of new health insurance policies.

Myth 6: Surgery is my only option. 7 Myths of Physical Therapy

Fact: Over 79% of people who have been seen by a physical therapist believe it is an alternative to surgery. In fact, research shows in many cases it can be as effective as surgery. If surgery is required, your physical therapist will work in conjunction with your surgeon to provide you the best outcomes.

Myth 7: I can do physical therapist myself.

Fact: Fifty Eight percent of people think they can do, or unsure if they can do their own physical therapy. Licensed physical therapists have specialized education, and experience to perform physical therapy. As a licensed physical therapist, I know my outcome would be poor if I performed physical therapy on myself.

7 Myths of Physical Therapy

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Fight Aging with These Vitamins
Diet & Nutrition

Fight Aging with These Vitamins

by Andrew Vertson
written by Andrew Vertson
Are you looking for the magical fountain of youth? If so, the first place you should look is your diet! Many health professionals preach it is more important what you put IN your body than what you do to your body. Below is a list of 5 vitamins you should start adding to your diet… Fight Aging with These Vitamins
 

Vitamin C

Vitamin C is essential for collagen production to help with skin repair and also for keeping your bones strong. Have you damaged your skin from too much sun? Vitamin C can repair that damage and this vitamin is most commonly found in citrus fruits.

Vitamin A Fight Aging with These Vitamins

Vitamin A is an excellent source of anti-oxidants; including Retinol. Vitamin A works inside the cells and slows the breakdown of collagen. This in turn gives your skin a healthy, young, appearance with more elasticity. As an added benefit it keeps your immune system strong! Some of the foods high in this vitamin are carrots, mangos, and even kale.

Vitamin D

Vitamin D often helps prevent the under looked aging effect: bone loss. Vitamin D and calcium are needed to keep strong and healthy bones. Bone loss causes sagging, especially in the face so keeping strong bones provides a younger appearance. Milk and dairy products, also fatty fish, provide sources of vitamin D.

Vitamin K

Vitamin K is another vitamin that is good for the skin. Vitamin K also strengthens collagen and is responsible to keep skin strong and thick, which will lead to less bruising as we age. Green, leafy, vegetables are great sources of vitamin K.

Vitamin E

Vitamin E helps fight damaging free radicals at the cellular level and it’s one of the most potent antioxidants out there. It provides protection to the skin and has anti-inflammatory benefits also. Vitamin E is commonly found in nuts and seeds, as well as, certain oils.
Next time you are at the gym, or in physical therapy, working on your body…think about what good fuel you should be putting in your body to help with the healing process and to slow the aging process!

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Curbing Inflammation
Conditions & Treatments

Curbing Inflammation

by Andrew Vertson
written by Andrew Vertson

The word “inflammation” usually has a negative connotation about it. Good inflammation is an important part of healing and is your body’s natural way of protecting itself when you are injured or sick. It helps your body to defend and stimulate natural healing. Conversely, chronic inflammation can be harmful to your body and it is often linked to diseases such as heart disease, diabetes, or fibromyalgia. Sustained high levels of inflammation have been linked to a number of forms of cancer. Curbing Inflammation
 
Chronic inflammation occurs when the body thinks there is a threat against it and it naturally goes on the defensive, even when there is no threat. This results in the body turning against itself and causing damage to normal, healthy, cells. This can be a cause of chronic pain and limit the bodies normal defense mechanisms. Quite often other side effects for those who suffer from chronic inflammation include not sleeping well, a poor diet and not getting enough exercise. Curbing Inflammation
The typical American “fast food” diet leads to chronic inflammation. In fact, at one point the number vegetable consumed in the United States was French fries! Other dietary choices linked to chronic inflammation are processed foods, excess salt, and saturated fat. These poor diet habits lead to being overweight which is a huge risk factor for chronic inflammation. The fix for this is an anti-inflammatory diet of healthy fats, fruits, vegetables, legumes, grains and a moderate amount of protein.
Studies have demonstrated time and time again that lack of activity and inflammation go hand in hand. More important is the weight gain that results from an inactive lifestyle also causes a negative inflammatory response in the body. Not only does exercise assist in weight loss, it releases chemicals in the blood stream that have an anti-inflammatory response to the body. Weight training and aerobic exercise have been shown to reduce inflammation in a wide variety of populations. Even low-intensity activities, such as walking, have a positive effect. Curbing Inflammation
Two of the most common causes of chronic inflammation are a poor diet and lack of exercise and studies have shown that losing weight can reduce inflammation and improve a number of health-related factors. The key to fighting chronic inflammation is to understand the root cause, as well as how to address it with regards to diet and exercise. Do you have more questions or need help? Your physical therapist is a movement expert and can help you re-gain the life you enjoy.

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