40% of Americans will experience sciatica at some point in their life. Sciatica is a condition where the nerves in the lower back become agitated due to inflammation, arthritis, bulging discs, or other problems that cause pain, numbness, and tingling to radiate down one or both legs.
This condition is extremely painful and can leave a person unable to function well or even need the assistance of a cane in order to move around.
If you are one of those people I feel for you, I have been there and there are ways that you can help support your back and relieve your sciatica pain.
10 ways to Outsmart Sciatica
1. Strengthen your core, abs, and torso muscles
2. Change Up Your Routines
Repetitive movements can actually weaken our muscles putting more strain on our lower back and cause more sciatic pain. Go for a walk, use pillows differently, carry your bag on a different shoulder or sit in a different position.
Try new things and keep changing up your routine in order to keep yourself young and active both physically and mentally. This one is especially hard because we are creatures of habit. We have the exact way we like to do things and often keep repeating those things year after year.
Breaking up the old patterns and trying something new, like yoga, can make a huge difference.
3. Commit to Better Posture
This one can be another of those bad habits that can add up over time. When we are tired after a long day it is hard to sit up straight, keep our feet on the floor, and make sure our computers and cell phones are at the proper height.
Looking down at our phones causes all kinds of back, neck, and core issues that we need to avoid at all costs. Next time you catch yourself slumping forward take a deep breath and open up your chest. Point the top of your head toward the sky and visualize a rod going down your spine. Also, make sure your shoulders and hips are balanced and equal.
Just remember that sometimes it takes time to build up the muscles for good posture and you may be sore in the beginning.
The best trick I got was from Dr. Sean Roden who recommended that I use one of those exercise balls. When I sit on that ball I have to use good posture in order to stay balanced. It is a quick way to build up the core muscles and the posture muscles all at once.
Stretching is incredibly important for keeping everything loose and prevent over-straining. I have long struggled with lower back issues and another tip that Dr. Sean Roden gave me was to stretch and roll out the hamstring muscles.
When we bend forward our waist can only bend around 60%, so if we need to bend more than that our hips will have to pivot forward in order to compensate for it. If our hamstring muscles on the back of the thigh are tight then we risk overstraining our back. Try massaging, stretching, and use a roller to really take care of your legs so that they can support your back and reduce sciatica.
5. Lift correctly
When we life objects, be it a gallon of water or a large box we have to make sure we are caring for our back. Just by being at the wrong angle when we lift can cause years of damage and can even leave behind scar tissue that is painful and hard to overcome.
Prevention is the key when it comes to lifting. If you are lifting something heavy use a tool or dolly. Make sure you have a solid stance and lift with your legs instead of your back. Do not bend forward at the waist and then pick something up. Even if the object is light it will all add up by the time it gets to your back and you could strain something.
When in doubt, ask for help, many hands makes light work.
6. Take time to Relax
One of the biggest things that helped me deal with my constant sciatica pain was de-stressing. I know this sounds unrelated at first but stress causes acidity in the body which leads to inflammation and then more pain.
So one of the best things you can do for your pain is to take a deep breath, practice some meditation, take a nice bubble bath, read a book, learn some tools for managing time and stress, and take care of yourself.
Sometimes we feel like we are carrying the weight of the world on our back and it can actually make our bodies hurt. Take some extra time for yourself and ask for help if you need a break.
7. Lighten your load
If you have to carry a bag or backpack then take some time to lighten your load. Do you need to lug around all of these things?
If you find that you have a lot to carry then try getting a more back friendly bag or backpack. Switch shoulders frequently and even take breaks if you need to in order to give your back a break.
8. Wear the right shoes and use orthotics
When it comes to supporting your back you have got to make sure you are wearing the right shoes. Getting some arch supports or another shoe insert can also make a huge difference on your back and posture.
Every time you take a step the impact from your foot travels up your leg and right into the base of your spine. When you take the time to get a slightly better quality orthopedic shoe you will notice a big difference in how you feel.
This is also why we need to minimize wearing shoes that do not support our back such as high heels and flip flops. Save those shoes for special occasions and pamper your feet a bit.
9. Wear an abdominal binder
Wearing a back brace or abdominal binder can be a good idea especially if you are going to be doing anything physical such as working out in the yard. It can help prevent injury and lend support to your back and joints.
It is important to not wear one of these all the time as it can weaken the muscles. Use it for short periods of time while you work on strengthening your core muscles and then keep it only for big projects such as moving or intense physical labor.
10. Pay attention to your exercise routine
When you are exercising, doing yoga, stretching, or cleaning your house pay attention to your body and listen for pain. Though some amount of muscle soreness is typical after exercise it should go away within a few days.
If there are certain moves that hurt then you may need to do some less intense exercise or adaptation moves in order to support and strengthen your body. There is a reason we feel pain and it is to help us from making a situation worse.
Also, remember that things such as air pressure changes in the weather can also cause joint and nerve flare-ups. During these time periods use extreme caution and go easy on your body so that you don’t accidentally make the issue worse.
If you notice that the pain is persistent and or gets worse then check in with your healthcare provider right away.
A quick note from our founder-
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Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
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This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
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This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
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- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
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This "metabolic jumper cable" isn't any exercise, machine or pill.
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In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
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Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
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Secret #2: stop eating out. You will automatically eat less without even noticing.
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Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.