Whether you’re a daily athlete or you just get out on the weekends, physical therapy can make a huge difference in your life. Residents of Union City, NJ, should look no further than Twin Boro Physical Therapy in Hoboken to meet with one of our highly skilled professionals.
Voted the best private physical therapy practice in New Jersey, Twin Boro Physical Therapy truly goes above and beyond in patient care. We employ certified hand therapists, physical therapists, and occupational therapists, many of whom have over 25 years of experience. We are the largest private physical therapy practice in New Jersey and have 51 convenient locations in 16 New Jersey counties.
Our physical therapists are committed to keeping up with the latest scientific research and incorporating evidence-based methods into our rehabilitation plans. This, in combination with state-of-the-art training facilities, ensures our patients receive the highest quality of care available.
Sciatica: What It Is and How to Relieve Pain
Sciatica is caused by compression of the sciatic nerve, which can cause debilitating pain. This compression is most commonly caused by ruptured spinal discs, narrowing of the spinal canal, or other spinal injuries. The most important first step that can be taken to alleviate sciatica pain is to identify the root cause of the problem. Our skilled physical therapists can perform a complete assessment to help guide you in the right direction.
To help relieve pain at home, stretches that externally rotate the hip are often the most beneficial. Our top recommendations are:
- Pigeon pose
- Reclining Pigeon Pose: Lie on your back with your legs straight. Bend your right knee and place the right foot firmly on the ground. Place your left ankle on top of the right knee. Stay where you are, or for a deeper stretch reach your hands around your right thigh and gently pull the knee towards your chest. Hold for 10 breaths and repeat on the other side.
- Sitting Pigeon Pose: Sit on a chair with your back straight and both feet firmly on the ground with your knees making 90-degree angles. Place your right foot on your left knee and gently lean forward, placing your hands on your knees and gently putting pressure. Hold for 10 breaths and repeat on each side.
- Forward Pigeon Pose: Start on all fours with your knees shoulder-width apart. Move your right knee forward and rotate your right ankle towards your left wrist. Gently start sliding your left knee backward, opening the hips and feeling a stretch in your outer right glute. If comfortable, move down to your elbows. Hold for 10 breaths and repeat on each side.
- Sitting spinal stretch: Sit on the ground with your legs extended in front of you. Bend your right knee and place the right foot flat on the ground. Place the left elbow on the outside of the right knee and look over your right shoulder, creating a gentle spinal twist. Hold for 10 breaths and repeat on each side.
- Knee to shoulder: Lie on your back with your legs extended. Bend the right knee and clasp the hands around your knee. Pull the knee gently towards your left shoulder. Hold for 10 breaths and repeat on each side.
Contact Us
To begin your physical therapy journey, residents of Union City, New Jersey, should reach out to our Twin Boro Physical Therapy office in Hoboken. We can be reached by calling 201-963-8808 or by visiting our website.
