Back Pain ‘Driving’ You Mad? Tips To Help Alleviate Back Pain While Driving

If you drive fairly long distances to and from work everyday, if your job requires
you to drive long hours, or, if you’re the designated driver in your family – it’s
likely you’ve experienced back pain.
In fact around 30-60% of drivers report having back pain at some point in their life,
and a lot of the people we see at Stay Active Rehab come to us in pain as a result of
spending 30 minutes plus on the road, almost daily!
But why does something as simple as driving trigger off back pain when it’s not
exactly strenuous?
Well, driving for long periods of time exposes the body to many different forces such
as acceleration, sudden stops, and most notably vibrations from the road – and it
especially affects those who drive larger heavy goods vehicles for hours at a time!
Driving also involves the use of your feet to control the car’s pedals which means
they are not used to help stabilize and support your lower body as they normally
would when you’re sitting.
So it’s no wonder why a combination of these factors as well as the inadequate design
of some vehicle seats can cause back problems for many of us. Simply because back
pain can make driving unpleasant (and in some cases, unbearable!), I put together a
list of tips to help make your next journey as pain-free as possible.

Here are 7 tips to help you…
* 1. Get Comfortable Before You Set Off
A small irritation can quickly grow into an unbearable pain, and if you’ve got a long
journey ahead, or even if you’re just in the car for 20 minutes, this can make your
journey unpleasant and likely to affect the rest of your day.
So, before you set off take a few moments to settle into a comfortable position.
Check your mirrors, adjust your seat – this is particularly important if you share
your car as, these may have been changed by another driver and you don’t want to
strain your body, or have to turn awkwardly when driving placing strain on your neck
and upper back.
* 2. Adjust Your Mirrors
Making sure your mirrors are in the right position is especially important so you
don’t have to move or twist to see out of them properly.
As a general rule, you should only have to move your eyes to be able to see out of
your mirrors.
Tip: If you adjust them while sitting up straight – if you begin to slouch you’ll
lose vision in the mirrors, which will act as a reminder to sit up.
* 3. Use A Towel For Support
For additional support while driving – roll up a towel and place it behind your lower
back. Car seats don’t often support the curve of your back. By using a towel you’ll
help yourself out by maintaining good posture, making back pain a lot less likely to
creep up.
* 4. Make Sure You’re Sitting Comfortably
Most people don’t realize it, but when they’re driving their seat is positioned
completely wrong, which can cause back pain and problems with posture. As you take a
seat, make sure your seat is only slightly reclined so that it feels natural to sit

comfortably – think 100 degree angle instead of 90, and you’ll be sitting in about
the right position to drive pain free.
If you recline your seat too far, your head won’t be able to comfortably rest against
the head – rest which can cause tension in your neck and upper back.
* 5. Take Regular Breaks
I know you see signs for ‘taking a break’ along the side of the road all the time –
but it’s for good reason. Stopping regularly (around every hour) to move and stretch
will help ease any tension and reduce any muscle stiffness.
When you take a break, do some gentle twists to loosen the body up. And if your neck
and shoulders are feeling tense – try shrugging and rolling your shoulders back and
forth, then rolling your neck from side to side.
* 6. Have Cruise Control?
Use it! If your car has cruise control, use this when you can – usually on long
stretches of road when it’s quiet or the traffic is flowing nicely.
While using it, place your feet on the floor so your legs form a 90-degree angle and
gently push them down into the floor. This will help naturally support your spine,
and put you in a neutral position without having to press down on the pedal
constantly.
* 7. Exercise Regularly
Even just adding exercise into your routine 2-3 times a week will help strengthen
your back muscles, release tension and help you maintain a healthy posture. Cardio
exercises like cycling, walking and swimming are great for overall fitness, and
weights are perfect for improving muscle strength.
And if your back pain is really bad, making you fearful of participating in exercise
in case it makes your back worse, you can always give us a call at 416-634-0005 or
click Here to request a FREE Consultation with one of our Physiotherapists

5 Habits To Reduce Stiffness

I wanted to answer a common question I get asked about being stiff which we get asked
regularly by patients.
“Alejandra, do you have any advice for someone like me who isn’t in a lot of pain?
I’m just incredibly stiff when I wake up on a morning, and I feel it throughout the
day which means I can’t do things as easily as I’d like. Any advice?”
I’ve go plenty of tips and advice to help reduce stiffness.
But first I want to clear up ‘why’ we feel stiff in the first place.
A lot of people we see think that stiffness is something we feel as we get older –
and while there’s some truth in that, stiffness isn’t always directly related to how
old you are.
Yes, as you get older your joints and muscles might get stiff if you don’t exercise
regularly. And it’s true that your joints become less flexible as the lubricating
fluid inside them decreases, and the cartilage becomes thinner as you age… But
there’s some other points to factor in too.
Not drinking enough fluids and dehydration can also lead to stiff muscles. Muscles
are active tissues, which means they’re the kind of tissue that requires the most
water in the body.
Inactivity is another culprit – leaving your muscles in one place for a prolonged
period (sleep, sitting in a chair, driving for hours etc.) can cause them to stiffen.

Another cause can be related to stress – when we’re in a state of stress, our bodies
tighten up as preparation for a “fight or flight” situation. Prolonged stress can
lead to you maintaining a tight posture, resulting in strain on the muscles.
So what can you do to reduce the side-effects of stiffness? Here’s five quick and
easy tips to add to your daily routine that will help you find a life with less
stiffness no matter what age you are.
1. Stretch – daily. Ten minutes on a morning when you first wake up, and ten minutes
on a night before bed. Doing gentle stretches just before bed can help you get a much
better nights sleep as well. No equipment needed, just you and the comfort of your
own home (and some good music if you like).
2. Walk – for at least ten minutes a day (even better, twenty if you can). Next time
you need to make a long phone call, why not do it on your mobile and walk at the same
time?
3. Avoid long periods of sitting – you’re better off laying stretched out on the sofa
than you are sitting in a chair for long periods of time. We’re NOT designed to sit,
and stretching out can be a nice relief for muscles and joints, especially if you’ve
had a long day at work sat in a chair.
4. Take a warm bath – with epsom salt or baking soda. The heat and combination of
epsom salt or baking soda will ease your muscles almost immediately and will calm
your mind. The perfect way to end your day and unwind before getting a good nights
sleep.
5. Drink plenty of water -Seventy percent of your muscles are water. So it makes
sense that you need to drink plenty of water to support your body and keep it
hydrated. My tip – have a glass of water by your bed ready for when you wake up on a
morning, that way the first thing you do is drink a glass as soon as you wake to
kick-start your day.
It’s sad but a lot of people accept stiffness in their life as though it’s normal and
nothing can be done about it. Stiffness in your joints such as your neck, shoulders,
back and knees is a sign that something needs to be done by you.

So there you have it, five things you can very easily put into action in your day as
soon as today, to reduce stiffness and prevent it from making daily activities
difficult to do.
Don’t accept stiffness as part of life, if you do and you don’t do anything about it,
it’s likely to worsen and affect your ability to move freely.
P.S. If you’re experiencing stiffness in your back which restricts your ability to
move without pain, click here to request a FREE consultation where we can dive deeper
into the source of your pain and how to fix it permanently
To your health,
Alejandra.

Self-Care

Self-care is a concept that is gaining a lot of attention and momentum right now.  This is an important practice, especially when going through a stressful period or health crisis in your life.

When we are dealing with tough times in our lives, the things we enjoy doing like going to the gym, eating healthy, meditating or relaxing are usually the first things to go.  

This allows stress to build up and after a certain amount of time, you start feeling depleted, overwhelmed and begin to experience physical symptoms.

In today’s society, we all have busy lives but taking care of yourself means keeping your stress from taking over so that you can function at full capacity and deal with daily responsibilities in an effective manner without sacrificing your health, well-being, and ability to enjoy life.  

So, look at Self-care like an investment, every moment that you spend taking care of yourself will provide you dividends. You will notice that you will experience higher energy levels, an improved outlook, and increased creative abilities that can help you maintain positive and meaningful relationships. 
 
In addition, here are the top 10 examples of Self-care practices to add to your routine. They’re easy to practice daily too:

  • Deep Breathing
  • Nature walks
  • Exercise(try yoga, tai chi, Qigong).
  • Journaling
  • Prayer
  • Being in silence
  • Mindfulness
  • Take a nap
  • Listen to Calm Music
  • Meditation

Also, if you are going through a health crisis or struggling with a painful condition click HERE to request a free consultation.



The Secret They Are Not Telling You About Torn Meniscus

If you have a torn meniscus in your knee, there are a lot of things you can do
besides getting surgery that will give you the same result. Surgery is not always the
quick fix people want or expect it to be.
You may have a torn meniscus, but the pain in your knee may not be coming from it.
There are so many other areas of your body that can cause your knees to hurt and you
deserve to have a comprehensive examination done to know exactly what’s causing your
pain and symptoms.
A torn meniscus is not the end of the world and doesn’t always need to be “fixed” for
you to have full use of your knee. It may have been there all along and now that your
knee hurts and you’ve had an X-Ray or MRI done, we see some “aging” of your meniscus.

One of the very few times when people actually need knee surgery is when it keeps
them from going to the bathroom after they’ve had physical therapy on multiple
occasions and with multiple providers. (Not all physical therapy is the same, kind of
like not all restaurants serve the same food.) Another indication for knee surgery is
if there was direct trauma to your knee, like the kind that would happen in a
football game.
If you have knee pain that develops overnight, over the course of a few weeks or
after a specific activity, then there’s a likelihood there are other answers.
So, what might really be going on with your body that’s causing knee pain?
Traditionally, if a torn meniscus is the cause, you will hear some sort of clicking,
popping or your knee might lock up. That being said, healthy knees make noise, so
don’t worry or jump to conclusions because you hear something.
I had a patient a few weeks ago who had been diagnosed with a torn meniscus and said
he had some clicking. Within one visit, I was able to take his pain away by releasing
a muscle around the knee.
Sometimes, the area of pain is just the area that’s overworked because somewhere else
isn’t working the way it should. This happens everywhere, not just the knee.
Typically, knee pain is just the symptom and warning light that you have a hip or
ankle problem. Focusing only on your knee will not completely address your problem or
keep it from happening again.
Say you think you have a torn meniscus. What can you do about it? Don’t worry. What
you need is someone to do a full body diagnostic exam and see if your knee is the
thing just causing the alarm to go off, and not the real cause. Is it your ankle?
Your hip? Your core stability? Or just something that’s tired and overworked?
The best medical professional to see 1^st in this case is a physical therapist who
can perform a full body diagnostic exam to tell you exactly what’s wrong with your
knee, where the root cause of the problem is and how long it will take for you to
recover.

If you’re struggling with knee pain and want to avoid injections, medications or
surgery, click here to speak with our knee pain specialist or call us at 416-634-
0005. We would love to spend some time talking with you about what’s going on so we
can give you an idea of how we can get you back to doing the activities you love!
To your health,
Alejandra

Have You Ever Pulled A Muscle?

Have you ever pulled a muscle?
Chances are you have.
And when you, don’t you know it!
When you pulled a muscle the pain can range from mild, like a minor neck strain you
get from turning your head the wrong way, to very severe, such as a lower back injury
that leaves you unable to walk for days.
Just last week a patient of mine walked in the clinic in agony.
He was unable to bend, stand or walk without triggering his knee pain. It happened
when he was playing soccer and as he kicked the ball, he immediately felt
excruciating pain on his knee.
Two weeks ago I also had another patient who pulled a muscle in his lower back after
sneezing. He was in so much pain and completely unable to walk.
That’s right – you can pull a muscle from sneezing as well as coughing and straining
in the toilet.

The sneezing forces a sudden, uncontrolled movement that the body simply isn’t
prepared for. And it’s this kind of sudden movement that often results in a pulled or
strained muscle, because the body is forced into an action it’s not warmed up or
prepare for.
Whiplash is a great example of this…
The sudden rapid back and forth movement of the neck causes strain to the neck
muscles, leaving you feeling achy, and your neck too painful to turn properly.
And the same happened with this gentleman who walked into the clinic who strained his
knee from playing soccer – his muscles weren’t prepared and warmed up properly, so
the sudden quick movement of kicking a ball came as a shock to his body, straining a
muscle in his leg.
You don’t have to be a weightlifter, or be carrying anything heavy to pull a muscle…
Sneezing, turning your neck suddenly, sleeping in an awkward position, moving to pick
something up or even reaching for something that’s tricky to get to – are just a few
examples of simple things you can do everyday to pull a muscle.
And believe me when I say, when you pull a muscle, usually you’ll know it right away.
You might experience a sudden onset of pain, soreness, bruising, stiffness, swelling,
a limited range of movement, muscle spasms…
And that’s just a few of the symptoms!
So what do you do when you pull a muscle?…
What can you do to ease the pain quickly?
Do you use ice or heat? Do you rest, or keep moving? Do you get a therapist to take a
look?

If the muscle pull is severe – the kind that really does stop you from walking, or
turning your neck at all… Then you should immediately see someone. Don’t mess around
with severe injuries and try to treat them at home yourself, or it might last longer!
The advice I’m about to give you is for a mild muscle strain – the kind where you can
still move, but you know you’ve done something. As always, use your best judgement –
go and seek help if you’re in any doubt whatsoever.
Ok, so you’ve pulled a muscle – what should you do?
I’m going to break this down so you know what to do at all stages when you’ve pulled
a muscle so you can get back to 100% as quickly as possible.
As soon as you know you’ve pulled a muscle – I recommend you use the tried and tested
‘RICE’ method.
Note that this is a treatment protocol recommended to do in the first 24 hours…
So, “R” – this stands for “Rest”.
The first thing you need to do is stop doing whatever you did that pulled your muscle
in the first place. I can’t tell you how many times we’ve seen people injure
themselves, especially when doing a physical activity, and decide to go ahead and
push through it – That is guaranteed to always make your injury worse.
Next step – “Ice”.
A lot of people ask – “When do I use ice, and when do I use heat?”…
Well, the sooner you apply ice, the better! Ice the injured area for 20 minutes on,
20 minutes off, and do this up to 3 times.
Ice provides pain relief and helps minimise swelling. Which is the primary purpose of
ice – to reduce swelling.
It’s best to think of ice as a pain-reliever.

But don’t apply it directly to the skin. Wrap it in a tea towel and then apply to the
area.
Then you move onto “Compression”.
Apply a soft bandage to the area to help support the muscle and reduce the swelling.
Make sure not to wrap the area too tightly or you will restrict blood flow to the
area.
Next for the ‘E’ – “Elevation”. If possible, try to keep the injured muscle elevated,
above the level of your heart. This will help reduce swelling. Though I know this
isn’t always possible in some cases, so don’t worry about this one too much.
As a general rule, after doing the above method for a day, I like to get moving as
soon as possible. Even as soon as the next day. I’m only talking about very gentle
movements that don’t cause pain. If anything you’re doing causes pain – stop
immediately.
So here’s my tip for you today: You don’t always need to rush off to a pharmacy and
buy a “magic cure” to rub on muscles and joints or take painkillers.
There is NEARLY ALWAYS a natural solution out there waiting for you.
Second… if you are experiencing a pulled muscle, try this “RICE” method first it
won’t take away all the pain but is a good start. The next step is to request
professional advice by an experienced physiotherapist who will examine and start
treatment so that you can healed faster in order to return to your day to day
activities. To book a consultation just call our office at 416-634-0005 or fill in
this form https://www.stayactiverehabilitation.com/talk-to-a-pt-first/
To your health,
Alejandra

Open This If You Are Experiencing Foot Pain!

Usually, not a week goes by without having a patient who is experiencing sharp pain
in the plantar side of the foot around the arch or right on the heel area.
This pain is known as plantar fasciitis and it feels worse in the morning when
someone first steps out of bed and is generally aggravated by walking, jumping and
running (any activity that involves using the feet).
It comes from too much running or walking, having a long term problem with an
Achilles tendon that didn’t heal or from wearing bad shoes for long period of time.
In many cases, x-rays can confirm the appearance of a heel spurt.
Even though plantar fasciitis can be a great cause of frustration, it is easily
treatable with the right modalities and without the use of surgery. One of the main
challenges with plantar fasciitis is that unlike other parts of the body, it is not
possible to rest your feet for long periods of time without walking until the
inflammation subsides.
Staying away from walking for weeks waiting for the inflammation to die down is
unrealistic for most people.
Therefore, it’s important that the treatment you undergo is customized to your
individual tolerance level. In other words, the treatment needs to be gentle enough
not to create more pain and discomfort in the area and impactful enough that you get
results and start to experience relief quickly.
Contrary to the common misconception, plantar fasciitis doesn’t take long to heal. It
can be fully treated in a matter of a few short weeks. The key is to be consistent
with treatment in order to experience relief sooner. This way you will notice that
your walking, running and jumping tolerance will start to improve relatively quickly.

Generally, the best non-surgical treatment for plantar fasciitis is physiotherapy
that focuses on relieving the inflammation and tightness found at the bottom of the
foot in the arch and heel. Education regarding proper use of different shoes and
specialized equipment can also help to decrease the size of the heel spurts.
At Stay Active Rehabilitation, we have a machine called Shockwave and among other
benefits, it helps to decrease the size of heel spurts in order to improve the
general health of your feet. Thanks to this powerful technology, it is no longer
necessary to resort to surgical intervention to get rid of painful heel spurts. You
can indeed see in X-rays that the size your heel spurts has reduced after a few
sessions of Shockwave treatment.
Don’t let heel spurts or painful plantar fasciitis stop you from walking, running or
doing your favorite sport. Our ability to move and exercise comfortably is
incredibly important for our general health and enjoyment of life.
So, if you or someone you know are struggling with pain when walking or moving, then
please give us a call at 416-634-0005 or fill out this form to request a Free
Consultation: https://www.stayactiverehabilitation.com/talk-to-a-pt-first/
To your health,
Alejandra

Are You Are Experiencing Shoulder Pain?

Not a week goes by without having a new or recurrent patient coming into the clinic
with a complain of shoulder pain that has cause them to struggle for weeks or months.
Shoulder pain are very common conditions I normally treat the reason for that is that
your shoulders are a complex part of your body – they are your most flexible and
movable joints, consisting of multiple bones, muscles, and tendons.

They provide you with a great amount of mobility, allowing you to perform many of
your daily tasks, in addition to several exercise regimens. However, this also means
that there are many ways that the shoulders can become injured, resulting in pain and
lack of mobility.
Shoulder pain can be experienced due to a multitude of different causes, and there
are several steps you can take to ease your discomfort. Physiotherapy is a natural,
easy, and effective way to ease shoulder pain.
Why am I experiencing shoulder pain?
There are several underlying causes that could result in shoulder pain. For example,
a sudden injury or trauma to the shoulders can cause them to become painful.
Repetitive motions can also cause shoulder pain, as your muscles, joints, and tendons
are working in overdrive.
Physiotherapy can treat several specific conditions that may be contributing to the
pain or discomfort that you are feeling in your shoulder. Some of the most common
conditions resulting in shoulder pain include:
* Torn cartilage. When a cartilage tears, you may experience a number of painful
symptoms. You may experience decreased strength and a limited range of motion in the
affected shoulder. You may also experience pain when moving your arm in certain ways.
If you are suffering from a torn cartilage, physiotherapy can provide relief.

* Tendonitis. Tendonitis occurs when a tendon becomes irritated or inflamed. It can
appear in several parts of the body, and colloquial terms such as “tennis elbow,”
“swimmer’s shoulder,” and “jumper’s knee” are usually used to describe it. A
physiotherapist can treat different types of tendonitis and relieve the inflamed
area.

* Strains and sprains. A strain occurs when a muscle or tendon is stretched too far
or torn. A sprain occurs when a ligament is stretched too far or torn. Strains and
sprains can result in an ongoing shoulder pain that may make it difficult to partake

in exercise or even daily tasks. If the strain or sprain is minor, it can sometimes
be iced at home and healed with rest. More severe strains and sprains will often
require physiotherapy treatments.

* Bursitis. Bursitis is an inflammation of the joints, and it affects the fluid-
filled sacs surrounding the bones, muscles, and tendons. It often occurs in areas of
the body that are used for repetitive motions. If you are experiencing bursitis, you
may feel stiff or achy in the affected area, which could also become red or swollen.
Physiotherapy can help ease the inflammation, as well as your painful symptoms.

* Frozen shoulder. Frozen shoulder is a painful condition that typically occurs after
extended periods of inactivity, such as being contained to a sling or cast after an
injury. This condition will gradually worsen over time, resulting in pain and
stiffness. It typically corrects itself after a couple years, but physiotherapy can
help provide relief while you are recovering. It could also help to speed up the
recovery process.

* Arthritis. Arhritis is a joint disease that causes pain and stifness. There are
several different types of arthritis, but the most common are osteoarthritis and
rheumatoid arthritis. Osteoarthritis occurs when the cartilage between your bones
begins to break down, causing the bones to rub together. Rheumatoid arthritis occurs
when joints become swollen and inflamed. For both of these conditions, physiotherapy
can provide pain relief and mobility improvement.

How will I benefit from physiotherapy?
A physiotherapist works hard to provide improvement to your flexibility and range of
motion, in addition to relieving the pain and discomfort you are feeling.
Whatever type of pain you’re experiencing, a trained physiotherapist can create a
specialized program to treat your particular condition. Physiotherapy has been proven

to help with several conditions, and in many cases it has eliminated the need for
harmful drugs and invasive surgeries altogether.
If you have been struggling with a painful shoulder condition then go ahead and click
the link to request a FREE Consultation
https://www.stayactiverehabilitation.com/talk-to-a-pt-first/ where we can dive deep
into what you are experiencing and provide you with an effective solution to overcome
this pain.
Also, if you know anyone who is experiencing a painful shoulder condition, please
forward this email to them.
To your health,
Alejandra

Why Painkillers Don’t Always Work?

I received another great question from a patient today and I wanted to share my
answer with you.
The question was, "Why did painkillers work for a while and then stop?"
This patient was taking painkillers to control her knee pain due to running. The
first few weeks the painkillers did "OK" and kept her pain low enough to be able to
continue her marathon training. She hoped this would be the solution for her knee
pain.
After a few weeks, instead of going away, the knee pain got even worse. Now, even
taking painkillers, this patient cannot stand or walk for longer than 5 minutes.

Here’s the thing: painkillers provide temporary relief, giving false hope, and is
often why people end up calling my clinic weeks after the pain started.
What most people fail to consider is that even when they take painkillers, they are
just putting “band-aide” on the problem, instead of finding the MAIN CAUSE of the
problem.
Are you concerned that this may be you?
We offer FREE Discovery Visits to help you understand the CAUSE of your problem.
These visits are about 20 to 25 minutes long and give us a chance to hear your story
and evaluate your movement. During this FREE visit we will discuss your symptoms and
treatment options.
To schedule a discovery visit, you can call us today at 416-634-0005, request a visit
online HERE , or just REPLY to this email and ask for more information.
All my best,
Alejandra,
P.S The Discovery Visit is 100% free…no referral needed…and no-obligation to proceed
with treatment there after if you not convinced we’re the right people to help
you.

Top 3 Exercises to Relief Sciatica

Do you have pain from a pinched nerve or sciatica? Numbness, tingling or weakness running down a leg? If you are experiencing lower back pain and sciatica, then these 3 home exercises are designed to help you relieve pain. Visit www.stayactiverehab.com to get your Free eBook on Low Back Pain and to learn more about how we help active people stay fit, healthy and mobile without pain medications injections and surgery. To talk to one of our therapists about what you are currently experiencing please register here https://www.stayactiverehabilitation.com/talk-to-a-pt-first/ Enjoy the video!
Speaker: Time: Transcription:
Speaker 1: 00:02 Hi everybody. This is Alejandra Rodriguez registered physiotherapists. And today I want to talk to you guys about something that I see a lot in my practice. And that is Sciatica or sciatic pain. Sciatica is caused by compression of the sciatic nerve, which is formed by the nerves in your lower back that come together and they formed this thick bundle of nerves that then runs down into the back of your glutes, your the back of your legs, your calf muscles, all the way into the plantar side of both feet. Now when this nerve is being impinged, it can cause tingling, numbness and shooting pain down the back of either one or both legs. So today I'm going to show you my top three best exercises to help to alleviate this kind of pain. Are you ready? Here we go.
Speaker 1: 01:02 So the first exercise that we're going to do is call flossing off the nerve. And the purpose of this exercise is so that your nerve is able to glide smoothly around the muscles of your legs, your body, and your lower spine. So to do this exercise start by sitting up straight. Take a deep breath and round up your lower back, and at the same time you're going to extend one of your knees. Then as you breath out, you are going to bring the foot down and come back into a sitting position. So this motion looks like this. So you want to do this exercise back and forth for about 15 times on each leg. If it increases your symptoms of numbness, pain or tingling down the back of your legs. Then try it without bringing your foot just by rounding up the spine and coming up into a sitting position. The second exercise we're going to do, this is actually a stretch for the piriformis muscle. So the Piriformis muscle is a muscle that runs right in the middle of your back and when he gets really tired, it compresses the sciatic nerve. So to stretch this muscle you are going to lie down on your back with your knees bent, your feet flat.  Then bring the left ankle to the knee.
Speaker 1: 03:14 And as I'm doing that, I can feel a stretch on my right piriformis muscle.
Speaker 1: 03:30 You'll want to hold this stretch for about 30 seconds at the very least or longer if possible. And you want to do this on each side. And as you do it, compare for yourself which side feels easier and which side allows you to bring the knee closer to your chest because it means that that side generally has more flexibility than the other side. So the last exercise we're going to do today is a back bent. And Back bents are great because they help to open up the joints of your lower back and create more space in the nerve root level. So if there's been a compression happening on the nerve root because of prolonged sitting or repetitive forward bending, then this is really going to help to offset some of that compression. So when you do this exercise, the first thing you want to do is to lie down flat on your stomach like this. And then we're gonna bring your chest up by propping yourself up on your forearms. If this feels comfortable and you want a deeper back, then you are going to place your hands on the mat, extend your elbows, and come into a deeper back bent. I also suggest that when you do this, you push yourself up from the heel of your hand. That way you're going to avoid collapsing into the joints of your lower back, which can then lead to pain.
05:22 Now, when you first started to do back men, be gentle with yourself and just do whatever you can handle it. 10 seconds is all you can do comfortably, then that's fine. Increase the tolerance of this exercise by doing it daily. A few times a day, three times a day would be optimum. Then eventually you want to get to 30 seconds a minute, and then increase the intensity of the back bent.
Speaker 1: 05:57 So with Sciatica, it's important to realize that if you are experiencing tingling, numbness or shooting pain down the back of either one or both legs, the problem is not actually in your leg. The problem is in the nerve roots, either at the disc level, the joint of your lower back, or your SI or pelvis region. This is why putting heat, ice, or massages on your legs, it's really not going to help. See, it's like having a water hose and if you put pressure on one edge of the water hose, you're going to get decrease pressure on the other side. The same thing happens with Sciatica. If there's compression or pinching of that sciatic nerve on one edge, then you're going to get tingling, numbness, or shooting pain down the back of your legs. So this solution is to relieve the pressure or the compression of that nerve.
Speaker 1: 06:59 And this is why working with a good physiotherapists who will  help through testing to determine where is the compression coming from and then relieve it so that you can permanently experience relief of your symptoms. At stay active rehabilitation, we have helped hundreds of people overcome their lower back pain. So if you have any questions or would like to find out more, then please contact us directly, either through email or through phone. And please stay posted for more informative videos on Sciatica and lower back pain. Until then, have a great day today. Bye everybody.