sciatica pain relief Archives

Chronic Pain shrinks the grey matter in your brain. Studies have shown this, but those who are in pain didn't need science to prove it - you know it! It's difficult to smile or laugh when you're in pain, and as time goes on you can't even think clearly. Today, I'll talk about two things you can do to help rid yourself of that back or neck pain.

First, let’s look at our plastic brain and using Neuroplasticity to help reduce that pain.

Imagining activates the same neural pathways as the real experience!

This is something that sports psychologists have known and used for years. Allopathic medicine is now “getting the picture” and using visualization to help people reduce chronic pain as well. In fact, the reason that I began to study Neuroplasticity was to help my clients who are in pain.

So here’s a simple step that you can start today:

  • Sit comfortably, but tall (not in a recliner), and close your eyes.
  • Take three very deep breaths, slowing down your exhalations more with each breath
  • Visualize your back (or neck, butt, knee, etc.) before you began having the pain. See yourself doing all the things that you could do easily back then, visualize your back in perfect health. See it lengthen easily, see yourself standing tall without effort, visualize your shoulders even and down where they belong. Continue deep breathing as you visualize yourself in perfect health.

Keep this going for at least five minutes, each day, for 30 days.

Your brain processes through images, so keeping these healthy images in your mind each day for 30 days will cause the brain to believe that you ARE healthy. Then, your exercises, relaxation techniques, and the other methods you are using to bring health back to your body will have a more powerful effect.

Secondly, I’ll like to share an exercise with you that helps take the tension out of your entire back and shoulder area, while strengthening the lower back at the same time – you know how I love multitasking!

Remember to relax your back for at least five minutes each day too – this is vitally important for back health!

Best of Health,

Kathi

Well, how about that!  Western science has shown that Yoga helps reduce back pain better than medication! 

In fact, the new guidelines from the American College of Physicians, states that people with back pain should avoid pain medicines if possible, and instead opt for alternatives such as tai chi, yoga and massage. Halleluiah!  Now, if we can get insurance companies to pay for these useful, preventative modalities we’d all be healthier. But then, insurance companies would lose money, and they don’t want that.

Those of us who are committed to our Yoga practice understand that this has been true for thousands of years and new science is simply catching up!

My classes and private sessions have been filled for years with people who are tired of taking or have no wish to get on strong, addictive drugs for their back pain and every one of them has found relief with the Yoga or Pilates exercises that I give them. AND not just back pain – neck and shoulders, hips, knees, etc. These happy people are the reason I continue to teach. They are why I wrote my book, “STOP Back Pain,” which has been on the Amazon bestseller list for most of five years. The human body benefits greatly from Yoga, which is the original Physical Therapy!

I read one article that talked about the need for more testing so that they can figure out which exercises, and exactly how, Yoga reduces back pain. OK……. I think it would be simpler if they just asked a Yoga teacher to explain. “Yoga” is not simply a series of physical exercises. It is a mind, body, spirit practice. What that means is that when people begin doing yoga, they learn to breathe more deeply which helps circulation; they learn ways to improve posture when sitting, standing, walking, etc. This benefits our spine health, heart health, AND circulation. After a few classes (taught by someone who is certified in Hatha Yoga) people begin to understand their own body more – how it works, what it needs and doesn’t need. This mind body connection means that when you shovel snow, move your furniture around, or in some way strain a muscle, you understand exactly where you have injured yourself and you know which exercises to do and how to help yourself. It is the complete practice of Yoga that helps people HEAL their back pain, not simply mask it with drugs.

I make note, above, about taking classes from a trained teacher, because I have seen some places like YMCA’s or gyms where a personal trainer had taken a weekend course (not properly certified) and then began teaching Yoga or even Pilates! These people do not have enough training to make sure that you are doing the postures correctly and they don’t know how to give you modifications so that you can do them without injury. They also usually only teach the physical postures and skip over the breathing and meditation parts and don’t remind you concentrate on rotating your leg in the hip socket instead of throwing the leg around with your hip, etc. So, when you take a class from an untrained person, you do not get the benefit of actually knowing your own body and what it needs. Every body is different!

If you’d like to know more about how to find the cause of your back or hip pain and what you can do to heal yourself, please feel free to ask. I offer coaching specific to back pain!

Today, I have also included a video of one Yoga pose that helps with lower back pain. Try it, you’ll like it!

Best of Health,

Kathi

Help For Your Pain In The Butt!

Have you been diagnosed with Piriformis Syndrome?

Do you have Sciatica and are not sure of the cause?

Let me tell you a story about a really thick muscle that can cause a lot of misery if you don’t take good care of it.

The Piriformis stretches from the bottom of your hip, across the center of your butt cheek, to the lower spine. We use it to rotate our hip and to turn our leg outward. It sits on top of a section of our sciatic nerve. So, if you’ve ever had sciatic pain, you know how debilitating it can be. That nasty pain travels from your lower spine, all the way down your leg when it's tense or tight, and you're in excruciating pain - right?!

It’s not so hard to keep your Piriformis strong and flexible, though.

Here’s a massage that will help to relieve your pain:

Place a ball or your fist under the butt cheek of your extended left leg. Place your right foot on the floor, bend the right leg, and use your right foot to roll yourself around on the ball until you feel the exact location on your butt cheek where the pain is most intense. Massage that area until the pain lets up. It will be painful while you are rolling on that spot, but breathe deeply and keep going, you’ll be glad you did! I don’t recommend tennis balls because they’re too hard, so try something softer, or use your fist. Make sure that you always massage both sides – even when your pain is only on one side. When one side is more flexible than the other, you will have pain, so fixing one will throw the other side off.

Another great stretch to keep your piriformis flexible and healthy is Sleeping Pigeon.

 Here is a link to that one.

These are both simple things you can do every day in order to prevent that terrible pain from interfering with your life. You deserve to be pain free!

Let me know if you have any questions about these or other exercises for sciatic pain.

Best of Health,

Kathi

Fun Exercise To Relax Your Lower Back

Let's spend a few minutes looking for Dory on the bottom of the sea! Yes, you heard that right.

This exercise is called "Sea Weed Legs" and it's a fun way to remove the tension in your lower back. You can even do it with the grandkids for a fun activity to share; they'll love it!

Start out lying on the floor, on your back, with your feet flat and knees bent.

Lengthen your spine and relax your shoulders.

Breathe deeply as you gently raise both legs straight up into the air, feet toward the sky.

Pretend you are lying on your back, on the floor of the ocean.

Let the current gently move your legs around. They can go back and forth, side to side, or move around in any way you feel the current is going, as long as it’s slight, and gentle.

This feels really good and it’s fun to imagine all the fish swimming by – Nemo, Dory, Sponge Bob…

Continue breathing deeply and moving your legs gently for one to two minutes.

Then roll over into a fetal position on your side so that you can easily push yourself back up into a seated position with your hands and arm.

We are all so very busy and rarely take the time to just relax our back like this, but It’s so good for us!

We should take the time to relax our backs at least a couple of times a week.

Try this one once week and then try Legs Up The Wall next time.

Here’s a video of Legs Up The Wall. Do it with me now and see for yourself how lovely it feels!

Best of Health,

Kathi