How To Begin Using Yoga For Sciatica

By Faye Martins

As many wellness experts know, sciatica is a debilitating condition that can problematize an individual's ability to enjoy life and maintain mental and emotional balance. However, there are a plethora of solutions available that can limit and even eliminate symptoms. One such solution is yoga. Yoga is a great form of exercise that places primacy on creating unity between the mind and body while fostering a feeling of well-being and calm through the use of physical movements. Individuals who are interested in using yoga for sciatica can implement these three simple strategies to get started:
1. Take A Class
Because yoga has become an immensely popular form of exercise, it's relatively easy to find a recreation center or gym that offers classes. These group settings can be particularly advantageous for individuals who struggle with sciatica and are just starting to learn the exercise because they include the instruction and support of a trained instructor. Additionally, classes often bring the added benefit of group camaraderie and support from other participants. If you opt to take classes in this group setting, be sure to bring a towel, water bottle, and mat with you.

2. Purchase Instructional DVDs
This is another great option for individuals who have sciatica and want to eliminate or limit the symptoms. Instructional DVDs are a great alternative to taking group classes, especially for individuals who are introverted or simply don't enjoy exercising in front of other people. Typically, people can find instructional DVDs in their local supermarket. One great benefit of instructional DVDs is that people can utilize them at a time which is convenient for them rather than having to maintain the group class schedule of a gym or recreation center.
3. Hire A Professional Instructor
Hiring a professional instructor is yet another wonderful option for individuals who want to rid themselves of sciatica symptoms. Generally, professional instructors have extensive experience in the field and can offer individuals the type of detail-oriented, customer-centered instruction that yields great results. Hiring a professional instructor can be a fairly simple process. To get started, individuals can do a keyword search for local personal instructors on the internet or call a local gym.
A Note About Comprehensive Health
As many people already know, doing yoga is an effective way to limit the symptoms associated with sciatica. However, it's important for sciatica sufferers to note that attaining optimal health is contingent upon maintaining a lifestyle marked by holistic wellness. This means that sciatica sufferers should pay careful attention to both their diet and exercise habits in order to make their condition a thing of the past or effectively manage symptoms. Thus in addition to doing consistent exercise, sciatica sufferers should maintain a healthy diet comprised largely of fresh fruits and vegetables. It is also important that sciatica sufferers periodically check in with a trained medical official to have their condition evaluated and also to optimize the plan for recovery.

Summing It All Up
Individuals who suffer with sciatica should note that yoga is a great form of exercise that can be used to combat symptoms. Individuals who are interested in beginning the exercise program right now can utilize one of the three options outlined above to get started. In so doing, sciatica sufferers will likely find that they are able to lead much happier, healthier lives.

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Is Active Release Therapy the Solution You've Been Searching For?

By Abigail Aaronson

Understanding Active Release Therapy (often abbreviated A.R.T.) can be a little tricky, so let's begin by explaining the types of tissue problems it can help with before explaining the therapy itself.
Tissue Issues
Active Release Therapy is great for treating chronic problems like headaches, sciatica, shin splints, and plantar fasciitis. Sciatica is a term for leg pain (sometimes numbness, tingling, or weakness) that originates in the lower back and then travels down the sciatic nerve through the legs. Shin splints describe pain experienced between the knee and ankle, which is typically caused by repeated trauma to the connective muscle tissue around the shinbone (often a result of activities like running). Plantar fasciitis is one of the most common causes of heel pain, occurring when there is an inflammation of the tissue that connects the heel bone and toes.

All of these conditions are usually the result of overused muscles (or soft tissues). Overuse can change the muscle through pulls or tears (acute conditions), an accumulation of small tears, or hypoxia (muscles not receiving enough oxygen). These occurrences can lead to your body producing dense, tough scar tissue in the affected muscles. This scar tissue tightens up other tissues that are supposed to be moving freely. When the scar tissue builds up, the muscles become tighter. This can result in decreased range of motion, muscle weakness, and pain. Muscle tension from scar tissue can also affect nerves, causing numbness, tingling sensations, and weakness.
The A.R.T.ful Remedy
Active Release Therapy is a form of soft tissue therapy, essentially a soft tissue massage of targeted areas to get at the source of pain. It addresses problems with individual tissues and problems in between tissues. This last part is important to note because tissues can affect other tissues or structures near them, either directly or biomechanically (a fancy word for the mechanical function of a body part). A.R.T. sessions begin with a physical exam and a personal history evaluation to ensure treatment plans are customized for each individual case. During these examinations, abnormal tissues (i.e. scar tissues) are identified and evaluated by the Active Release Therapy provider. From there, the tissue is treated with a combination of directed tension and specific patient movements. Each session's treatment is dependent upon the provider's examination of the patient's needs, ensuring each session is individualized and that no two patients' treatments are alike.

Another positive of this incredible therapy is the fact that it is completely natural. A.R.T. relieves pain without medication or invasive procedures (like surgery). Appointment schedules can also be arranged to fit around patients' busy lives so they can find the plan that best suits them without any interruption to work or school.
Active Release Therapy is an innovative solution to a wide variety of soft tissue-related pains. With its non-invasive treatment and flexible scheduling, there's not much to lose by setting up an appointment and finding out if A.R.T. can put an end to your pain. Experiencing a pain-free lifestyle opens up many new and exciting activities that you probably never thought you could consider.

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Is Your Large Purse The Cause Of Your Back Pain?

By M B Laloli

You can get back pain, neck pain or shoulder pain relief by changing what you carry around in your large purse. The fact is that most of us carry far too much in our bags these days - laptops, iPads, phones, makeup, wallets, personal hygiene items, books, documents, water bottles, snacks and the list goes on! This additional weight is destroying our backs. The contemporary woman loves to carry a large purse, but the truth is that bigger bags result in heavier loads!
Sure, we want to be prepared for every event. But the "just-in-case" mindset comes with a hefty price. Heavy oversized bags carry a serious risk of injury. The combination of the weight of the bag against your muscles, tendons, nerves, and ligaments, plus the compensating shift in your posture you make to carry the heavy load, can lead to back pain, shoulder pain, neck pain, pain in your buttocks, headaches and general body aches, especially if your upper-body muscles are already weak or tight. Over time, you could experience more severe nerve trauma or even degenerative joint disease, all due to injuries caused by carrying a bag that is too heavy.
If you lug around a large purse that is too heavy, you will probably end up with a sore shoulders, sore neck, sore back and/or sore arms. This is because the trapezius muscles in the upper back and the cervical para-spinal muscles in the neck become strained from carrying a heavy weight in one position over time.
First, the weight pulls on the network of nerves that can cause aching or shooting pain from the neck down the arm. Furthermore, every time you throw your heavy large purse over your shoulder, the upper back muscles that support the shoulder blade must fight to counterbalance that weight; sooner or later they get overworked and painful. And the symptoms don't stop there, because if you load, say, 10 extra pounds onto one side of the body, and it can cause the trunk to tilt sideways to compensate, adding lower-back pain to the list of pains.
The pressure on the muscles in the back of the head and shoulders can cause symptoms such as:
1. Upper neck, shoulder and back pain
2. Poor posture
3. Muscle spasms
4. Sciatica (including nerve pain in the buttocks and down the legs)
5. Tendinitis of the elbow
6. Injury to the rotator cuff muscles in the shoulder
7. Tension headaches
8. Numbness or tingling in the arms, hands or fingers due to pinched nerves
9. Lower back pain
Over time you can end up with an increased risk of Scoliosis which is defined also as curvature of the spine; Kyphosis, also known as hunchback especially in women with weak bones; painful osteoarthritis; and/or full-blown degenerative joint disease in the shoulders.
According to specialist, Dr. Erickson, the reasons that your heavy large purse causes all these horrible symptoms is because:
1. Your natural gait is thrown off. Your gait is the way your arms and legs swing when you walk naturally. It keeps your body balanced. But if you put a heavy large purse on one side of your body, your arm on that side can't swing properly and your other arm has to swing more.
2. Your muscles are then off balance and you develop an asymmetry in your posture. Since all of the weight of your bag is on one shoulder, you're carrying an asymmetric load, which throws off your posture. Most people tend to carry purses on their dominant side, i.e. if you're right-handed, you'll hang it over your right shoulder. But this causes the muscles in your dominant shoulder, particularly the trapezius muscle, to become enlarged.

3. A heavy asymmetric load causes muscles in your spine to compensate for the weight, which can cause the opposite side of your spine to go into spasm. This over-compensation can also affect your lower back and your sacrum, the bone at the base of the lower spine. The more asymmetric the load, the more the muscles below the shoulder have to work, and as a result, your muscles become stiff and painful.
4. Carrying that heavy purse can cause the trapezius muscle, which sits on top of your shoulders, to go into spasm and therefore, tighten, along with the muscles that go from your shoulder to the base of your neck causing a lot of stiffness in the upper back, the shoulder area and the neck. It can also cause a decreased curve in the neck, which is known as "military neck.
5. You can develop arthritis in your neck if you carry a heavy weight for a long period of time. The delicate muscles that help you carry your purse also aid with turning the head, making that action painful.
6. You can get tension headaches from the muscles being forced to do all of this heavy lifting. When the muscles in your shoulder and neck area spasm, it can cause pain in the back of your skull that radiates around to the front resulting in headaches.
How To Carry Your Large Purse Safely
Apart from the size and weight of your large purse, it is how you carry your purse that can cause aches and pains. Avoid injury by making these simple adjustments.
1. Change from side to side: Carrying a bag on the same side continually can overwork muscles and permanently affect your posture. To prevent this, frequently switch sides from time to time.
2. Carry your bag diagonally across your shoulder. It is best to carry a heavy bag across your body and adjust the strap to minimize swing. This allows the core trunk muscles to carry more of the load.
3. Do not raise your shoulder to stop your bag from slipping. If your bag is so heavy that you have to scrunch up your shoulder to hold it in place it will create a bad posture which will lead to shoulder, neck, and upper back pain because muscles have to work extra hard.. Do not hike up one shoulder, in an attempt to stop your bag straps from falling off, because it will only tighten the muscles on that side.
4. Do not carry your heavy bag in the crook of your arm because it can lead to elbow injuries like tendinitis. Limit strain by carrying two small bags instead of one heavy one or use a backpack.
5. Maintain a good posture when you carry a large purse by keeping your abs engaged (like you're buttoning up a tight pair of pants), your weight centred over your feet, and your shoulder blades down and back.
6. Firm up your upper body with exercises: You are more likely to experience pain is your upper-body muscles are weak or tight. Firm up with stretches and strength moves.
7. Resist the temptation to text while carrying your large purse. The double strain of texting and carrying that extra weight may cause the curve in your neck to get lost and get flat leading to pain.
8. Wear sensible footwear because the combination of high heels and heavy purses is a recipe for injury. High heels tilt your pelvis forward and predispose you to back pain and if a heavy purse is thrown into the mix, you have even more of a chance for chronic pain and irritating injury.
Change The Type of Large Purse You Carry
If you really need to carry a lot of items change the style of large purse you use. A messenger bag, cross body bag or a backpack distribute the weight more evenly. If your load is very heavy think about using a trolley bag.
Lifting any weight over 25 pounds has the possibility of causing injury, especially if you're moving the object from a position below your knees to above your waist or holding it in front of your body. If carrying a heavy load, you need to counterbalance to prevent the muscles from being overstretched.
Choose the right type of bag for you which adds functionality; health and safety; together with style and fashion. Some tips:
1. Pick a bag with minimal hardware. Buckles, grommets, belts, and other trimmings add to the weight of the bag; a sleeker style inevitably lightens your load. Go for a bag that's classic and steam-lined without all sorts of accessories.
2. Pick a bag with a wide strap, one that is at least 2 inches (5 cm) wide to spread weight evenly. The thicker the better. A narrow strap focusses force and can dig into and irritate the ligaments at the acromioclavicular joint, where your collar bone meets your shoulder blade.
3. Better still, pick a bag with alternative strap options so that you can alternate how you wear it. E.g., choose a bag which has handles that you can hold in your hand, as well as longer straps for cross-body wearing to better disperse the weight to give your shoulders a rest.
4. Pick a bag that has straps that are the right length for your body and adjust the straps so they are set up correctly for you. If the handbag is too short or high up, it's going to affect the way your arm can swing. But if too long, it will affect the way your hips swing when you walk. You need to be able to swing your hips and your shoulders freely without being jarred by the bag.
5. Pick a bag made in a lightweight material, especially if you need a large purse to carry your daily essentials. A nylon or fabric shell is characteristically much lighter than leather though butter-soft leathers may also be lighter.
6. Ensure that the bag has different compartments to allocate the weight evenly. Without compartments, all your things will collect in one spot in the bag, creating a painful load to carry.
7. Pick a smaller sized bag. It's only logical: the bigger the bag the heavier it is and the more rubbish you lug around.
Reduce What You Carry In Your Bag
Weigh your large purse. If it is over 25 pounds it is much too heavy. Your full bag shouldn't weigh more than 10% of your body weight, so if you're 150 pounds, your bag (and its contents) should not be more than 15 pounds. In fact, some specialists recommend that the limit should be only 5% of your body weight. Evaluate what you truly need to take with you and be brutal - health is more important than being prepared for any event! So put your bag on a diet:
1. The weight of the large purse itself- bags can weigh anything from less than a pound up to several pounds depending on the size, the material and hardware. If your bag is 8 to 10 pounds the drag from it may cause problems. Pick a bag which appeals to your fashion style but has functionality and safety built in.

2. A wallet may weigh a pound or more - remove unused cards, receipts and put coins in a jar.
3. Key chains can be 2 pounds or more - remove any keys you don't need. Choose a light-weight key ring.
4. Coupons together can weigh a pound or more - toss out all expired coupons - or upload them to your phone.
5. Make-up bags all up may weigh 2-3 pounds or more - only carry items you need to refresh your makeup.
6. Personal hygiene packets can weigh up to a pound - take just what you need but don't be caught short.
7. Documents can add up in weight - say 2-3 pounds or more - be a planner and only carry what you need for the day.
8. Pens and pencils add weight also, up to a pound - select what you need and store the rest
9. Laptops can weight several pounds so choose a light weight model for travel
10. Mobile phones and I-pads can also weigh several pounds
11. Snacks and water bottles add significant weight
When you add everything up that you like or need to carry you can see it would very quickly get to be well over 5-10% of your body weight.
Do Upper Body Exercises To Strengthen
If you have weak muscles in your upper body you are more likely to develop pain from carrying a large purse which is too heavy. Strengthen your muscles with some routine exercises. If experiencing pain, consult a doctor before starting these exercises.
1. Neck Rotation - Slowly circle head to from right, forward, and left; then reverse. Do 5 to 10 repeats per side.
2. Neck Stretch - Stand tall, with your right hand behind head near left ear. Gently pull down toward right shoulder; hold 10 seconds. Repeat on the other side.
3. Resistance Band Row - Place the left foot on a resistance band and the right foot back, and hold one handle with right hand. Slowly draw elbow up toward ribs. Hold for one count, and then lower. Do 12 to 15 repeats. Switch sides and repeat.
4. Shoulder Roll - Stand tall with shoulders pressed down. Roll shoulders up, back, down, and forward in a circle 10 times; repeat in the reverse direction.
5. Lat Pull- Down - Place centre of resistance band firmly in a closed doorway, one end in each hand. Raise hands above head, and then pull elbows down to sides. Hold for one count, and then raise hands back to start. Do 12 to 15 repeats.
Other things that can help to strengthen your upper body are stretching, yoga, pilates, light weights and other forms of exercise which make sure that your shoulders are equally strong and toned. It's also useful to try walking without a bag from time to time to reinstate your natural gait.
Summary
I recommend that you totally empty out your large purse and start again with only the bare necessities of life. Decrease the load and you will be surprised at what an improvement it makes to your general health. Ease the pain by reducing the weight in your bag in order to avoid shoulder or back pain. Choose stuff which is lighter so that it fits into your large purse. If you've sorted out your large purse, but still have numbness or tingling in your hands, a decrease in grip strength, or increasing back pain, seek medical help.

Women love to carry a large purse. Make sure you choose the style that is right for you so that you are not only fashionable but keep healthy and well at the same time. Think about a backpack, messenger bag or a trolley bag to carry those heavy loads.

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When You Need Sciatica Pain Relief

By Jeff Parks

Pain caused by sciatica is felt deep inside the leg and can be incredibly crippling. Sciatica can also cause tingling, numbness or weakness in the leg or a sharp burning feeling all of which are uncomfortable. Achieving sciatica pain relief permanently involves targeting the cause of the sciatica and treating the cause, otherwise pain alleviation may only be temporary.
Sciatica refers to damage or pressure involving the sciatic nerve which is the largest nerve in the body. It runs from the bottom of the spine, through the hip joint, knee and ankle. Damage or pressure on the sciatic nerve can be caused by a variety of reasons and needs to be investigated in order for sciatica pain relief to be obtained on a permanent basis.
Temporary sciatica pain relief can involve taking anti-inflammatory medication or pain killers. In more serious cases cortisone injections may be administered. Placing hot or cold ice packs on the painful area as well resting the affected area may also be recommended to aid in reducing inflammation and help with alleviating pain.

However sciatica, which is a type of neuralgia, is often considered a symptom of a cause. Sciatica can be as a result of many things including piriformis syndrome, spondylolisthesis, spinal stenosis, slipped or herniated disk, tumors, osteoporosis, and pregnancy among others. Many of these causes of sciatica are further caused by other factors. Each of these causes needs to be looked at carefully in order to treat sciatica and help with sciatica pain relief on a more permanent basis if the pain does not ease up.
Often physical therapists can be recommended for sciatica pain relief as they can help with stretches and strengthening exercises that may target some of the sciatica causes. Piriformis syndrome can be relieved by stretching the tense piriformis muscle and strengthening the surrounding gluteal muscles to give the hip area support, taking strain off the piriformis muscle and ultimately the sciatic nerve. When sciatica is caused by back problems such as a herniated disk or spondylolisthesis, strengthening the muscles in the lower back will help relieve any pressure on the sciatic nerve which has been placed on it due to weakness in the back. A herniated disk refers to when a disk in the back has slipped or pushed on to the muscle from straining the back, a sports injury or moving in an unusual way. Spondylolisthesis refers to a vertebra slipping onto another vertebra. Physical therapists may also recommend massaging around the area where the cause of the sciatica is to relieve muscle tension, which may also aid sciatica pain relief.
In more extreme cases of sciatica when the pain can not be kept at bay and someone suffers from it continuously, surgery may be considered as a way to treat the cause of the sciatica. If spinal stenosis is the cause, which refers to a narrowing of the spinal canal, surgery may be a way to physically take pressure off the spinal cord and ultimately the lower back, relieving pressure on the sciatic nerve and promoting sciatica pain relief. Surgery may also be used to physically loosen the pirformis muscle, undoing its hold on the sciatic nerve as well as repairing the vertebra that has slipped onto another vertebra in the case of spondylolisthesis. It may also be a way to remove a possible tumor, which could be pushing on the sciatic nerve. However surgery would be a last resort as a means of alleviating sciatica pain and help with sciatica pain relief.

Sciatica pain relief can be achieved temporarily with painkillers and anti-inflammatory medication as well as hot packs and ice packs. However if the pain increases, it is recommended that you consult your physician immediately to locate the cause of the sciatica and target it to achieve ultimate sciatica pain relief.

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