#sciatica stretches

Sciatica can cause sharp pain, tingling, or numbness that radiates from your lower back down your leg. For residents in Langley, BC, generic online sciatica stretches often fail to provide relief because sciatica varies for every individual. At Realign Chiro & Physio Rehab, we focus on personalized treatment plans, ensuring each stretch and exercise is tailored specifically to your body and condition.

Why Personalized Care Matters for Sciatica

Sciatica occurs when the sciatic nerve is compressed or irritated due to:

Herniated or bulging discs

Muscle imbalances in the lower back, glutes, or hips

Poor posture or prolonged sitting

Since every patient’s body is different, stretches that work for one person may worsen another’s pain. That’s why personalized guidance from experts is essential for effective relief.

Personalized Sciatica Stretches at Realign Langley

Common stretches used for sciatica include:

Hamstring stretches

Piriformis stretches

Lower back mobility exercises

Core strengthening movements

While many videos are available online, Realign Langley provides a personalized approach, ensuring each stretch:

Targets the exact area causing discomfort

Matches your flexibility, strength, and mobility level

Reduces pain without risking further injury

How Realign Langley Helps You

Realign Chiro & Physio Rehab combines chiropractic adjustments, physiotherapy, and manual therapy to provide a full sciatica treatment plan.

Personalized Care Includes:

Chiropractic adjustments to relieve nerve pressure

Custom physiotherapy exercises for your body type and condition

Hands-on manual therapy for muscles and soft tissues

Ongoing guidance to modify stretches as you progress

With Realign Langley, your sciatica treatment is tailored to you, rather than relying on generic online routines.

When to Seek Expert Guidance

If sciatica pain persists, worsens, or affects your daily life, personalized professional care is critical. Realign Langley ensures every patient receives a safe and effective plan designed specifically for their needs.

Book Your Personalized Sciatica Program in Langley

Stop guessing with random online stretches. Get personalized, expert guidance for your sciatica at Realign Langley.

🌐 Visit: https://realignchirophysio.ca/

New Post has been published on https://backtherapyhealth.com/effects-of-obesity-and-health-risks/

Effects of Obesity and Health Risks

Obesity restricts the mobility of a person and increases the risk of developing or worsening many serious health conditions or diseases such as anxiety, hypertension, sleeping disorder, blood sugar and even cardiovascular diseases (heart problem) due to excess of bad cholesterol (ldl) and triglycerides. Obesity is also the main reason of joints problem particularly knee joints.

Prevention and controlling of obesity

Amend lifestyle

Get up early in the morning and drink a lot of water. For releasing of stress laughing everyday is must. Control anger and anxiety by avoiding the situation, keeping calm or taking deep breath. Brisk walking in the morning for twenty minutes or jogging, along with doing stretching exercises, asana and yoga’s (PRANAYAM) is the best way to prevent the obesity. Do not watch TV while taking food. Avoid spicy and oily food and sleep after two hours of dinner. By following the four “Mool Mantras” of ancient India “Niyam, Sanyam, Swad And swabhav” one can prevent most of the diseases. Balanced diet The change in eating habits will rejuvenate energy and strengthened the soul and will power. Our timing of breakfast and meals should be fixed and we should take meals only when stomach is empty. In daily life we must take food from all food groups such as Vegetables, fruits, whole-grains, legumes and low fat milk products. We must see that intake of carbohydrate in our diet may not exceed the limit. We must enhance intake of fruits and green raw vegetables to reduce the level of bad cholesterol and triglycerides and ward off the cardiovascular diseases and obesity. Regular use of lemon and honey is also very effective to control obesity.

yoga and Exercises

Exercises and Yoga play important role in the treatment of Obesity. Exercises and yoga stimulate the body and create necessary hormones for the proper and smooth functioning of digestive system, heart, brain, kidney and all other organs of our body. Brisk walking in the morning for twenty minutes or jogging, along with doing stretching exercises, asana and yoga’s (PRANAYAM) is the best way to prevent the diseases and control obesity. Various Yoga techniques can be practiced effectively to reduce the weight. Following Yoga positions or postures are especially useful to reduce the fats in various parts, especially forward bending, twisting and backward bending. Asanas help reduce the fats near abdomen, hips and other areas.

Surya Namaskar/Sun Salutation

Surya Namaskar or Sun Salutation is the best way to burn the calories and reduce weight. It is useful for the people of all ages from kids to old people.

Urdhvahastottanasana Ek Pad pUtanasana Pawanamuktasana ——- Pregnant women should not do this asana.

Pada Sanchalasana(Bicyling)

People suffering from obesity can practice Pranayama Kapalbhati, Bhastrika & fast breathing; these Pranayama help in burning fats.

These yoga asanas should be avoided by persons suffering from the high blood pressure, serious heart conditions, and back problems such as Sciatica and Slipped disc or soon after abdominal surgery. All the asanas and exercise should be learned from any guru and be practiced under his guidance.

Regular exercises, yoga and meditation are also very useful in controlling psychological factors like depression, anxiety, stress and anger. Exercises and yoga are also very effective in controlling the diseases due to heredity and genetic reasons. For medical conditions consult the qualified doctor. For more details and anti obesity products you may visit my website.

New Post has been published on https://backtherapyhealth.com/chiropractic-services-and-alternative-medicine/

Chiropractic Services and Alternative Medicine

Chiropractors are trained professionals who help patients predominantly in treating the musculoskeletal system. Treatment is applied without the use of medication, and often sought out to relieve back pain caused by an injury or trauma occurring over a long period of time. Patients typically experience their chiropractic treatment delivered with expert knowledge, carefulness, and high level of personal attention. Each treatment session builds on the one before.

Chiropractic Practitioners are well-known for the hands-on technique they practice adjusting discrepancies in the patient’s skeletal system, particularly the spine. Chiropractors work with patients to ascertain and treat problems with the spine, nervous, muscular, and skeletal systems to help other body systems function properly. A chiropractic adjustment will most often restore the balance to your nervous system, and restore the flow of energy and information throughout the body.

Patients can seek out the services of a Chiropractor for anything from allergies, neck and shoulder pain, back pain, sports injuries, nutrition disorders, candida, chronic fatigue, digestive disorders, and fibromyalgia. Nerve issues, such as sciatica, are often treatable conditions for a Chiropractor.

A chiropractic adjustment is the art of recommending a specific force in a precise direction, applied to a vertebra that is subluxated or out of alignment. The Chiropractor identifies the source of the subluxation, determines the exact direction, and the best way to restore the dysfunction. Chiropractic adjustments affect more than just the physical well-being. Many patients claim a feeling of deepening peace and relaxation after their adjustment.

Spinal manipulation has documented use as far back as Hippocrates and the ancient Egyptians. The techniques were most often passed down from generation to generation by families of health practitioners. Spinal manipulation is completed to restore joint play at dysfunctional joints and ultimately provide balance in the muscular skeletal system. Once the restrictions are removed there is more coordinated mobility in the spine. This healing treatment is known to be safe and effective. In fact, spinal manipulation is among the most studied health care interventions, and research consistently indicate that it is remarkably safe.

A Chiropractor has a holistic approach to healing and treatment, believing that problems within these particular body systems lower a persons resistance to illness and affects how the rest of the body works. The term “Holistic” means to treat the body as a whole. A symptom of lower back pain can be the result of many types of dysfunction in the body. Treating the body as a whole often leads to long-term health benefits.

For example, Nutrition Response Testing is a non-invasive holistic treatment that will show and correct your specific nutritional imbalances. Incorporating personalized Holistic Nutrition Programs into your lifestyle, can greatly help to improve your body’s immune system and get you feeling “healthy” quickly and painlessly.

Chiropractic treatment is usually associated with the term alternative medicine, which is defined as any health practice that takes the place of, or is incompatible with, conventional medicine. Often, patients see Chiropractors as an alternative to risky or costly surgery that may not correct the original symptoms. Treatments range from taking medications by way of herbal treatments, spinal manipulations, aromatherapy, relaxing massage therapy, and stretching forms of exercise. Alternative medicine is classified into five major groups of study. These groups are mind-body medicine, energy medicine, biologically based practices, manipulative practices, and whole medical systems.

The concept behind alternative medicine is that the energy of the body needs to be in harmony with the mind and soul. Alternative medicine is a broad group of healing and spirituality that takes into consideration some of the fundamental teachings of Eastern medicine and combines it with clinical research and Western health care. Herbology, Chinese medicine, massage therapy, yoga, physical therapy, meditation, naturopathy, and Reiki healing contain some of the most popular areas of study and practice.

Chiropractors have the same educational demands as other doctors and each state has a designated Board of Chiropractic Examiners, who are obligated for testing and licensing them to practice on the state level. Chiropractors cannot perform surgery.

New Post has been published on https://backtherapyhealth.com/chiropractic-the-cost-effectiveness-of-chiropractic-care/

Chiropractic - The Cost Effectiveness Of Chiropractic Care

Many who are contemplating visiting a chiropractor are unsure of what it will cost. There is good news concerning the cost of chiropractic care. Charges in a chiropractic office are generally very affordable. This article will review the topic.

Your first visit and follow-up visits

On your first visit to a chiropractor, the doctor will want to talk with you about the specific condition you are concerned with and your health generally. He will check you physically by feeling (called palpation) over the sore area for muscle spasm and tenderness, observing if you have normal movements of the affected area, and perform other physical tests. He may require x-rays of the site of your complaint. While a visit to a hospital emergency room might entail many x-rays, a chiropractor may need to take only a couple to adequately assess the condition. The first visit to a chiropractor will be much less than going to the emergency room and will be more like a typical visit to a family practice doctor.

Once the chiropractor has determined what is causing the health problem, he will generally perform “manipulations” or “adjustments”. Physical therapy such as electrical muscle stimulation, and stretching and strengthening exercises may also be given to assist in faster healing and long-term improvement and stability. These follow-up visits are typically less expensive than the first visit and are usually found to be very affordable.

Insurance coverage of chiropractic treatment

Most mainstream, responsible health insurance policies have approved coverage of chiropractic treatment for many years. The plans vary in degree of coverage per insurance company. When you go to the chiropractor for your initial visit, be certain to take your insurance card with you and your chiropractor and his staff can check with your insurance plan to verify exactly what your coverage is. Also those who are injured in an automobile accident have coverage for chiropractic care in their policies in most states, including Pennsylvania.

Research studies show chiropractic to be cost-effective, and high in patient satisfaction

A research study in Oregon showed chiropractic treatment helped people who are unable to work due to low back injury to get back to work in a third of the time of medical treatment (Journal of Manipulative and Physiological Therapeutics).

A study in Utah showed medical treatment cost 10 times the amount of chiropractic care for lower back pain (Journal of Occupational Medicine).

Another study in 2005 showed that chiropractic care for low back and neck pain resulted in a reduction in the rates of surgery, advanced imaging, in-patient care and x-rays (Journal of Manipulative and Physiological Therapeutics).

Another study showed patients utilizing a chiropractor as a healthcare provider required 50% fewer drugs and pharmaceuticals and had a 50% fewer days spent in the hospital (Journal of Manipulative and Physiological Therapeutics).

Finally, chiropractic patients found more satisfaction with their treatment than patients who received medical care or physical therapy (American Journal of Public Health).

An ounce of prevention…

If you are experiencing neck pain, lower back pain, headaches, sciatica, carpal tunnel syndrome, hip pain or shoulder pain early intervention is the best way to recover quickly, and will always be more cost effective than waiting. Most problems worsen over time and necessitate more treatment. Remember, procrastination is the thief of good health.

New Post has been published on https://backtherapyhealth.com/advantages-in-consulting-a-chiropractor/

Advantages in Consulting a Chiropractor

Anyone is prone to injuries especially athletes, you may be a trained or an amateur sports enthusiast. Numerous stresses in the bones of your vertebrae and joints can cause slight loss of suitable movement which will get in the method of working your muscles and nerves. You will experience chronic injury if you will go on doing your sport and overlook your pain. It’s not new for chiropractors to often see patients with:

* Hamstring and calf strains

* Golfer’s elbow

* Injuries on Achilles tendon

* Tennis elbow

* Thigh and groin sprains

* Shoulder sprains

* Tendonitis

* Neck pain

* Pain on the lower back

* Sciatica

These injuries frequently results to an athlete being a couch potato or them having no sports career anymore.

Then again, injury is not the only problem that sports enthusiasts have, there are also cases that they may arrive at a point that whatever training they’ll have, and they cannot improve any further. That’s why many athletes check with chiropractor to aid improve their function and physical condition. Most chiropractors have knowledge on sports related injuries.

There are certain advantages when consulting a chiropractor as they can assist you speed up your recovery from injury, boost your performance, and avoid future problems.

With chiropractors, they will assist you find and cure the cause of the injury, unlike painkilling drugs which only focuses on partial treatment. You will be taken care of and will be given an extensive examination (and x-rays if essential), and will discover the source of injury and make a suitable finding.

Then you will be given an effective, painless and drug free treatment since this will be done by hand to relax stiff joints and get rid of spinal nerve irritation. You may experience some short-term discomfort around the injured spot but treatment will usually be followed by a therapy plan to strengthen the injured area, develop your suppleness and prevent impending flare-ups.

The key objective of a chiropractor’s therapy is to bring back the normal function of your nervous system as well as your joints and muscles. This will provide you more control, coordination and strength of muscles.

You may come back for regular check-ups just to retain your body in good shape and at its best. With chiropractic treatment you may improve your athletic potential regardless of your age, health or condition. Like various sports people and teams now have a chiropractor as part of their medical care.

The recurrence will be prevented but it will depend on the problem itself. It is vital that you start and end it with warm up and stretching as many sports injuries are caused by a poor method. If you have not been playing for a while now, your body will be less fit making you more prone to injury. You may consult your chiropractor for more advise.

Chiropractors will help you develop your sporting performance and remove the cause of your problems as well as improve how your joints, muscle and nerves work. Many sports people find progress from consulting a chiropractor.

It is usually not a good idea to believe in the term ‘running it off’. If you are already having troubles with your body that is not working as it should be, you will risk further problems which will only delay the healing process. So let your chiropractor help you improve the joints and muscle strengths and your movements and your injury will cure rapidly and be much less likely to come back.

New Post has been published on https://backtherapyhealth.com/keep-your-back-healthy-when-gardening/

Keep Your Back Healthy When Gardening

One of our country’s favorite past times is Gardening. From mowing lawns to mulching, planting seeds and shrubs, pulling weeds, to landscaping, your body may be paying the ultimate price. Almost all muscle groups are affected in one way or another; twisting the lower back, shoulders, and wrists, bending the hips and neck, leg strains, pulling and pushing lawn equipment and plantings. Muscle soreness, sprains, sciatica, numbness in the hands and legs, and stiffness can be avoided. There are several proactive methods of treatment and activity that can prevent many garden induced injuries including stretching, good spinal alignment, and proper techniques of lifting habits that we will discuss here.

According the Canada NewsWire, a study was conducted in May of 2003 by 500 Chiropractors in Ontario, Canada, and it was found that a whopping 88% of these doctors report that Yard work and gardening are the most common sources of back and neck pain during the warmer months. Golf ranked second, at 31 percent, followed by outdoor sports injuries at 30%. According to Dr. Dennis Mizel, President of the Ontario Chiropractic Association, he noted that “In Canada, gardening is an estimated $3.5 billion business and all that digging, lifting, raking, pruning, planting, weeding and watering can cause significant strain to the muscles and back.” Dr. Mizel continued, “The good news is that it’s preventable. Gardening can be a serious workout. That’s why we’re encouraging people to treat it like any other kind of exercise. Warming-up before digging in, and using the proper techniques and tools can go a long way to letting people enjoy the results of their labor pain-free.”

When performing any lifting task, always make sure that your navel is facing the objects that you are lifting. Never twist the spine when lifting any object. Research shows that standing alone in a straight up neutral posture puts 75 times the amount of pressure on a spinal disc versus lying down. Bending forward and twisting in a standing position and lifting an object can put up to 220 times the amount of pressure on a lower back disc. These excess forces over time can cause a spinal disc to herniate or rupture, leading to symptoms such as back pain, sciatica, muscle spasms, leg and foot pain, and numbness. If a lower back disc should herniate or protrude, it can put pressure on a nerve that can affect the back and legs. Proper spinal structure, corrective chiropractic, and other therapeutic protocols is necessary to insure healthy discs and a much more active lifestyle.

Here some helpful tips before you begin to garden:

o Stretch before you begin: Lightly stretch your hamstrings, thighs, calves, groin, and gluteus (buttock) muscles. Stretch shoulders and wrists as well. This will lower your risk of injury.

o Squat: When lifting, contract your abs, keep your back straight, and bend at your knees. Keep anything that you are lifting as close as you can to your gut and stand tall. Avoid leaning forward or twisting the spine while carrying any load.

o Contracting the lower abdominal muscles is essential to protecting the lower back while being active. Simply suck in the muscles between your belly button and bladder while performing rigorous activities.

o Hydrate yourself and use sunscreen at all times.

o Constantly stretch and take frequent breaks when necessary

o Alternate between activities. Spend 20 minutes doing three different tasks, and then repeat if necessary.

When finishing gardening for the day, stretch afterwards and hydrate yourself. Many avid gardeners are dehydrated regardless of temperature. Drinking water or an alternate beverage with minerals will do the trick. If at any time you experience pain, numbness, weakness, dizziness, or shortness of breath, consult with a doctor. If you are going to spend all of this time caring for your garden, a few minutes caring for YOU will certainly be worthwhile. Following these helpful guidelines will certainly contribute to a healthier body.

New Post has been published on https://backtherapyhealth.com/piriformis-syndrome-self-diagnosis/

Piriformis Syndrome - Self Diagnosis

“Oh No!” It’s the acute or chronic feeling of pain, hot or cold, numbness, weakness, “electric shocks,” or strange sensations, starting near your buttocks and going down your leg. You’ve got sciatica, and all you know is that it can be excruciating. Sciatica may originate in your brain, your back, or where you sit, stemming from nerve problems in the back or entrapped nerves in the pelvis or buttocks. What causes the pain is just as varied and potentially confusing. The trouble is often due to a herniated disk, spinal stenosis, or piriformis syndrome–a commonly misdiagnosed compression of the sciatic nerve by the piriformis muscle. Here we are going to tell you how to self-diagnose whether you have piriformis syndrome.

If you are wondering if you have piriformis syndrome you can do a lot to diagnose yourself at home. First, is the pain worse when you are sitting down? Do you have pain, numbness, and/or weakness in the buttocks, down the back of the leg, or both? Without such pain and discomfort, you can rule out piriformis syndrome. Next, if you press on the muscle in each buttock, just above the middle of the cheek, and you have pain on one side or both sides, that is another indication that you have piriformis syndrome. Sometimes you can feel the muscle in spasm there. If you don’t feel any pain, tenderness, or discomfort with this pressure, chances are you don’t have the problem, though there are a few exceptions to this rule. Third is the classic “straight leg raise test”. To do this, you will need someone to help you out. First, you lie flat on your back on a hard surface. Next, the person helping you, will raise your legs one at a time. As this is being done, you must let this person know at what point you feel pain and at what angle you feel it. If the angle is between 30 and 60 degrees and the pain is in the back, it often indicates irritation of nerve roots that form the sciatic nerve. Bending the knee while the leg is still raised should relieve the pain. If this does not relieve the pain then the problem is probably in the hip. If the pain is in the back of your knee and occurs at the same angle for both legs, you may have nothing more serious than tight hamstrings. If, however piriformis syndrome is present, this test should cause more pain on the side that is most affected.

Next we will explain how to perform the FAIR test at home. A simple form of this test, without an EMG machine was created by a Norwegian surgeon named Solheim and is commonly referred to as the Solheim Test. First, lie on your side on the floor, with the painful side up. Next, bring the knee of the leg on that side down to the floor, without turning over and without facing downward. A friend can do that part and the next. Now press ypur knee downward and move the ankle upward, more or less using the leg as a crank to turn the hip joint counterclockwise(to the left)and clockwise(to the right). If you feel pain you may well have Piriformis Syndrome.

There is also a test called the Paces Test, which also requires the help of a friend. Assume the same position as at the start of the Solheim Test. Raise your bent leg. Your friend should now try earnestly but not too vigorously to keep it down Once your leg is up in the air, hold it there. If you are weaker on one side than the other, that is another indication that you may be suffering from Piriformis Syndrome. If you experience any severe abnormalities while performing these tests, you may want to go see your doctor for the full version of the Fair Test with an EMG machine.

A conventional X-ray will not show piriformis syndrome, nor will any standard MRI or EMG. However, the spasm of the piriformis muscle can affect the sciatic nerve and can damage or even sever some of its fibers, and an EMG can pick up that damage.

The various types of exertion that could have caused piriformis syndrome in the first place can also make it worse, or make it begin again if it has eased up. Running on a treadmill is an example of this, as is walking up steep stairs or a hill, or heavy lifting for a long period of time.

Most of the time, people who have piriformis syndrome have it on one side, then get it on the other side as well. The pressure of the abnormally large or stiff piriformis muscle pulls the sciatic nerve taut. The recommended physical therapy for Piriformis Syndrome is two or three times per week for one to three months. We sincerely hope that this has made it easier to tell whether you have this sydrome before you spend a lot of money and time on worthless doctor visits that may not tell you any more than these simple tests will tell you. And we hope that this will help you to tell the difference between sciatica pain and the discomfort and Piriformis Syndrome.

New Post has been published on https://backtherapyhealth.com/the-best-quickest-exercise-to-relieve-sciatica/

The Best & Quickest Exercise to Relieve Sciatica

Sciatica, I’m sure you know, is a real “pain in the butt”. It affects your day to day life and stops you enjoying your work and leisure times.

At times pin is constant and you may even get numbness in your legs. You may be frustrated that you can’t even tie your own shoe laces, or play with your kids, let alone perform totally at work.

You may have fears that it will become worse and that you may end up having surgery. Or worse become permanently disabled due to the pain, as a cure is very hard to find.

Freedom from sciatica pain is possible though, especially if you know why sciatica occurs and what you can do to ease your pain.

Becoming completely healed, having your flexibility returned and being able to do anything you want or desire is not just a pipe dream.

To return to total fitness and to become pain free means you need to address all the factors that cause your sciatica. You need to realign your spine, balance your pelvis, relax tight muscle and strengthen weak muscles. All simple things to do at home…

With sciatica you also need to stretch your Piriformis muscles, remove any tension off your discs and the most important thing to do is take pressure off your Sacro-Iliac joints.

The Sacro-Iliac joints are the link between your spine and your pelvis. These joints if tight create the muscles in your buttock to tighten (namely the Piriformis), they allow the pelvis to become unbalanced and then also allow distortion in the spine.

Correcting these joints will help the other areas to ease somewhat. However you still need to target these areas if you want that total health and freedom from sciatica pain.

So the question is…

How do you relieve pressure off the Sacro-Iliac joints?

Simple, you need to get a towel. A simple bath towel and fold it in half length-ways. Then roll it up so you have a cylinder shape.

Then you need to lie on your back, place the towel under your sacrum. This is the wedge shape bone at the base of your spine. Place the towel so that the top edge is at about belt height and the rolled towel points towards your feet.

To recap – the rolled towel is in the midline of your sacrum – the top edge at belt height – the rest of the towel is therefore over the sacrum and tailbone.

Then all you need to do is lie there. While you lie make two fists and place these under your head on the rounded area of the back of your skull. Why?

Your sacrum and occiput work together. So lying on the towel and with both fists on the back of your head helps to take pressure off the joints and ease other pressures in the spine.

It is as simple as that. Just lie there for about 5 minutes and then get up gently and go for a few minute stroll.

Easing your sciatica is easy and quick. You cannot do these types of techniques wrong and they help relieve pain quickly.

To get complete and total freedom from your sciatica pain, you need to do this and also the pother techniques in the X-Pain Method. This way you will improve your flexibility, have freedom from back pain, and be able to do all the activities you wish – at home and work and return to total health and fitness.

Sciatica does not need to rule your life. The continuous pain, numbness and frustrations of having poor mobility can ease and disappear. You just need to apply some simple techniques to eliminate your sciatica once and for all.