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Preventing Sciatic Pain with Wellness Tips

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Sciatic pain (also called sciatica) is one of the most common yet misunderstood types of pain, experienced by as many as 40% of the general population over the course of their lifetime. Originating in the sciatic nerves, this is different than regular back pain. Sciatica interrupts a patient’s daily life and can include sharp bouts of discomfort and numbness. Becoming more frequent as you age, sciatic pain radiates along the path of the sciatic nerve: this is your body’s longest nerve, beginning at your spinal cord, branching through your hips and buttocks, and down each leg. This nerve also affects your ability to contract and feel your legs, and when irritated, can result in sciatica. However, sciatica is a symptom for an underlying injury to your nerve such as disc injury or pinching from a muscle injury. Understanding the root of this pain is important to ensure the injury is properly treated and to prevent it from happening again. The Alliance Chiropractic and Wellness Clinic is here to guide you so you can regain your optimal level of function and activity, and prevent another bout of sciatic pain. 

Tip 1 - Exercising to Prevent Sciatica

Sciatica isn’t just a backache, it’s a different beast altogether. Originating from an irritated sciatic nerve, the discomfort can range from a mild annoyance to a severe, debilitating pain, affecting the back, buttocks, and legs. This sensation is a sign of an underlying issue and while it might fade away for some, others could find themselves in a long-term relationship with sciatica. To help you maximize your chances of sciatic injury, consider the following: 

 

Add More Exercise: exercise isn’t just about maintaining a fit physique; it’s a vital part of wellness and preventing sciatica. Here are several types ofexercises that may help prevent sciatic pain:

  1. Aerobic Exercise: these include walking, jogging, swimming, and dancing; basically anything that gets your heart pumping.
  2. Strength Training: specifically, isometric exercises which involve muscle contraction without obvious movement, and can be done using free weights or weight machines.
  3. Flexibility Training: activities such as yoga, tai chi, and pilates not only promote flexibility but also strengthen the core, which is crucial for spinal support.

Tip 2 - Strengthen Your Core

A robust core goes beyond a six-pack ; it includes the muscles in your abdomen, back, sides, pelvis, and buttocks all working together to support your spine’s stability.. Exercises such as planks and bridges can significantly enhance your core strength, offering a solid foundation for a sturdy spine.

Tip 3 - Minimize Prolonged Sitting

Extended periods of sitting can wreak havoc on your back.If your job involves sitting at a desk for extended periods of time, make a point to take frequent breaks throughout the day. Consider a sit/stand desk so you can switch positions regularly, a The less time you are seated and sedentary, the better for your spine.

Tip 4 - Maintain a Healthy Weight

Excess weight places stress on your spine and places you at greater risk for sciatica. If you already suffer from sciatic pain, even minor weight loss can promote healing by reducing inflammation and the pressure on your spine. Plus, you reduce the risk of injury such as herniated discs when you maintain a healthy weight. 

Tip 5 - Practice Good Posture

How many times were you told as a child to sit up straight? There was wisdom in that advice because good posture helps prevent injury including sciatica. Maintaining the three natural curves of your spine (at your neck, mid-back, and low-back) while standing or sitting can be a game changer in maintaining optimal spinal health and preventing discomfort and injury.

Final Word

Maintaining good habits is one way to regain control over your health and help minimize your risk of injury. Your risk of sciatica can be significantly reduced by incorporating these tips and lifestyle behaviours. Reach out to the experts at Alliance Chiropractic and Wellness Clinic to discover more personalized solutions to prevent and combat sciatic pain effectively. If you’re interested in learning more about injury prevention and natural pain relief, we can help.

Share your experiences with sciatic pain and the methods that worked for you in the comments below. 

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Four Stretches to Maintain Shoulder Mobility

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Find the Best Stretches for Frozen Shoulder

Hey Alliance Allies! Like so many other things, we often take our health for granted until we have problems. Maintaining shoulder mobility and function is an important part of overall wellness – from lifting, carrying, pushing, and pulling as needed in our daily activities to recreation fun such as golf, tennis, or pickleball – proper shoulder movement is essential. One way that patients can ensure optimal shoulder function is by maintaining good shoulder health. Here is a list of fantastic stretches from Harvard Health Publishing to help keep your shoulders moving and performing their best.

 

Please note that if any exercise causes pain or you have a known shoulder pathology, you should speak to Dr. Morphet or your health care provider prior to attempting these or any new exercises.

Wall Climb Stretch for Your Frozen Shoulder

Get ready for some wall action! Stand straight, face the wall, and let your fingers do the climbing. This technique involves gradually walking your fingers upwards, as though you are trying to scale it. Using your right arm to ascend, you will likely notice tension building in your shoulder – this is an indication that the stretch is doing its job. Hold for a few moments at your highest comfortable point; then carefully retract; repeat three to four times; then switch to your left arm. This stretch targets the shoulder’s muscles and tendons and enhances overall flexibility.

Doorway Stretch: A Dual Benefit for Chest and Shoulder

Using a doorway as a prop, this stretch aims to alleviate tightness in both the shoulder and the chest region. Place your right hand on the door frame and gently rotate your body away, creating a stretching sensation permeating both areas – hold for 10 to 30 seconds. Return to the starting position and repeat three to four times before switching to the left side. Done consistently, this stretch can greatly assist in improving range of motion.

Comprehensive Shoulder Stretch: Unfreeze the Frozen Shoulder

Maintaining your shoulders’ full range of motion is important to ensure proper function. Start by standing tall, feet set hip-width apart. Gently place your left hand on your right shoulder, as if giving yourself a reassuring pat. With your right hand, hold your left elbow, drawing it across your chest. You should feel a gentle stretch at the back of your shoulder. Hold for 10-30 seconds, then gently return to the starting position.. Repeat three to four times before switching to the other side.

Rotational Stretch for Frozen Shoulder

Start by softly resting the back of your right hand against your lower back, fingers pointing upward. Slowly elevate your hand, sliding it up your back as far as it remains comfortable. Hold each stretch for 10 to 30 seconds. Repeat three to four times before switching to the other side. 

Remember to stretch at least once a week:

Stretching not only prevents injuries but can also help those who are experiencing shoulder problems by restoring mobility. Regular practice, coupled with an awareness of your body’s signals, is key. Always consult with a health care provider prior to beginning or resuming any exercise program, and if you have any concerns, questions, or require a more tailored approach, Dr. Morphet is available to guide you on your journey to optimal shoulder health.

Water Exercises for Seniors: Dive Deep for Health & Wellness

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Did you know that water exercises are great for seniors?

Hello, Wellness Allies!

The gorgeous summer sun continues to grace Ancaster, and here at Alliance Chiropractic, we have a safe, low-impact, and fun way for you to get active, stay fit, and manage those aching joints: water exercises!

What Are Water Exercises?

Water exercises involve any movement done in the water, either in a pool or a natural body of water, to improve fitness and health. It’s not just about swimming laps – from walking in waist-deep water to gentle aqua aerobics (often referred to as ‘aquabics’, there are a range of activities that qualify). 

Do these sound familiar?

  • Aching joints after a regular workout?
  • Overheating while exercising outdoors?
  • Boredom with your usual fitness routine?
  • Concerns about straining your back?

Seniors often face these issues, which is why water exercises for are recommended for seniors

Dive into the Benefits of Water Exercises for Seniors

  • Easy on the Joints: Imagine if you will – in the water, our body feels lighter, almost as if we are floating. That is the magic of buoyancy! It significantly reduces the strain on your joints, making it a blessing for those with arthritis or joint pain. This gentle nature of water workouts offers a haven for joints, ensuring you can exercise without discomfort.
 
  • Natural Cooling: We have all experienced that intense summer heat, when even thinking of exercise makes us break into a sweat. But water is your natural air-conditioner. It continually regulates and cools down your body, ensuring that overheating is kept at bay. So while others are sweltering on land, you will stay  cool and refreshed.
 
  • Efficient Workouts:  Water provides resistance – about 12 times that of air! Every move you make becomes a resistance exercise, toning those muscles and building strength. Think of it as having a gym built around you, but far more enjoyable.
 
  • Tailored Experience: Not all exercises are one-size-fits-all, and water workouts respect that. If you are in the mood for an adrenaline-pumping session, how about a water jog? The resistance will give you a run for your money. But if you are in the mood for a gentle, relaxing exercise, a swim or a leisurely water walk might be exactly what you need. It is all about making the experience uniquely yours.
 
  • Full-Body Support: One of the concerns many have with land-based exercises is the strain they put on the spine and joints. Water, however, embraces you. It provides a cushioning effect, especially for the spine, making movements smooth and reducing the risks often associated with land workouts. Think of it as nature’s safety net.

Local Ancaster Pools for Exercise:

No need to search far and wide. For a list of indoor and outdoor pool facilities in the Greater Hamilton region, check out:

https://www.hamilton.ca/things-do/recreation/locations/recreation-centres-indoor-pools

Safety First: Addressing Your Concerns

We get it; diving into a new routine can be daunting. Safety in numbers can offer comfort. Form a group with others, making the experience both social and safe. Need help getting started? Ask Dr. Morphet if you have any questions or require guidance on the types of exercises to consider. 

 

Enjoy the soothing embrace of water, the health benefits of a new form of low-impact activity, and the social benefits of a group class. What are you waiting for?

 

Don’t let the benefits of water exercises slip through your fingers. The soothing embrace of water, the socialization of a group, and the promise of improved health await. Got questions or need guidance on the types of exercises to consider? Reach out to Alliance Chiropractic & Wellness Clinic. While the days are still warm, let’s make the most out of the summer sun and get outside for a swim today! 

Have a question about the information in this article?

Speak to one of our wellness team members, contact our Alliance Chiropractic & Wellness Clinic team.