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5 Powerful Steps to Relieve Headaches

Saturday, March 10th, 2018

The World Health Organization determines that 47% of the population will suffer from headaches at least one time this year. For many, headaches become a way of life, having to take over-the-counter medication on a frequent basis just to get through the day. However, it does not have to be this way, if you understand some of the fundamental concepts that trigger headaches.

While a headache is in itself a complicated condition that involves the misfiring of thousands of nerve endings, the most common causes of headaches are actually problems with the function of the muscles in the upper neck. The upper neck is one of the most complicated areas of the body with many muscles, complex joints, major arteries, spinal cord, and balance sensors.

What can go wrong

With our everyday chaotic lives, huge stress is demanded on our body, not only mechanically, but mentally also. Mental stress changes hormone production in the body, increases muscle tension, and decreases the threshold for pain tolerance. Mechanical and mental stresses go hand in hand to set you up for common neck pain and headaches.


5 Steps to Relieving Headaches

  1. Improve blood chemistry with proper breathing –Without knowing it, daily stress causes you to breathe shallower. This increases the carbon dioxide concentration in your blood, changing the pH of your blood slightly. This can throw off the delicate balance of thousands of normal chemical processes in your body. Take time throughout the day to stop what you are doing and focus on taking breaths in for 6 seconds and out for 8. Use your diaphragm muscle instead of your shoulder muscles, by making your belly expand.
  2. Stretch your chest and neck – In sitting positions at a computer, the tendency is to slouch, bringing the shoulders forward, weakening the upper back muscles, while tightening the chest and neck muscles. Take time to stretch your chest by squeezing your shoulder blades together gently, while keeping your neck relaxed. Hold for 30 seconds and do at least 5 repetitions repeating this exercise throughout the day.
  3. Strengthen your mid and lower back muscles – With prolonged sitting the mid and lower back muscles weaken. This causes additional strain on the neck muscles and makes you prone to cervicogenic headaches. There are specific exercises to help you build these weakened areas. Talk to your physical therapist about which exercise program can help you target and strengthen these areas.
  4. Hydrate – The vast majority of Americans are chronically dehydrated. Many sodas, coffees and teas are diuretics, which cause your body to eliminate water. The brain requires a certain level of hydration to function properly and remove normal wastes. Being dehydrated causes these toxins to back up, increasing the tendency for headaches. Don’t wait until you are thirsty, as this is a sign of severe dehydration. Drink water consistently throughout the day in adequate volumes for your weight and size.
  5. Improve your posture – The further protruded your neck becomes, the greater the weight and tension on your neck muscles. In proper posture, your head is balanced on your neck at about 10-12 pounds. With forward head posture, this can actually increase to the equivalent of 60 pounds of strain on your neck muscles throughout the day. No wonder you get a headache at the end of the day! Physical therapists are trained to examine your posture and work on specific hands-on techniques and exercises to restore normal alignment of your spine.


These 5 steps can go a long way to prevent your headaches from starting, and the need for taking medications that have long-term side-effects. To learn more about how we help relieve headaches and neck pain, while improving your neck mobility and strength, call Crestview Physical Therapy today.

How to De-Stress Your Body For Better Health

Tuesday, February 20th, 2018

We live in a fast paced world filled with deadlines, endless hours staring into a screen, sleepless nights and battling traffic. What does this do your body and most importantly, what can you do to change it? Ultimately, your health is in your hands. Depending on pills to handle aches, pains and stress is not a long-term solution and the many side effects can have a debilitating effect on your body.


Here are natural solutions that you can work on to feel your best:


Regulate your breathing

When you are under a constant state of stress your autonomic nervous system operates on a flight or fight response for extensive periods of time. This is not good for your body, dumping in adrenaline and other stimulant hormones. While this is good for handling quick situations, it hurts your body long-term with complications such as chronic pain, heart disease, diabetes and more.


Breathing is one of the easiest ways to calm down your autonomic nervous system and activate a part of it call the parasympathetic nervous system. This sends out endorphins and other soothing hormones to calm your body down. Try the technique of breathing in through your nose for the count of 6 and out with your mouth for the count of 4. Place your hand on your upper abdomen and try to gently expand that, being conscious of not using your shoulders or upper trapezius muscles to breathe. Try this multiple times a day, especially times when you feel stressed. It will help you relax.


Improve your posture

Posture is key to the proper functioning of your breathing, digestion and musculoskeletal systems. How is the setup of your workstation, home computer and other daily areas you sit or stand in? Do you find yourself slumping and slouching throughout the day? Take time to lie on the floor in the morning or evening and stretch your hands over head, stretching your back. Do upper and mid back strengthening exercises to strengthen your postural muscles. Be conscious of how you hold yourself in the day, bend down to pick up objects or reach overhead.


Exercise regularly

Even going for a walk 10-20 minutes a day, can make a big impact on your stress levels and overall health. However, try to perform more regular aerobic exercise and also incorporate strengthening exercises of your arms, torso and legs to help you cope with daily activities. The number one reason that people stop exercising or don’t keep it up is that they get bored. Make it fun, participate in a class, be with others, try sports and set goals for yourself.


Eat better

We all know we should eat better, but it takes discipline and making meal preparation a part of your routine. Incorporate more vegetables, fruits and nuts into your diet. Make sure you prevent hunger by eating small snacks though out the day to keep your blood sugar levels normalized. Maintain portion control and eat slower to feel full and not crave a large meal. Drink more water to keep a feeling of being full and help your body operate properly. At restaurants, cut your portions in half and ask for a to-go box right away so you don’t eat the whole meal in one serving.


These simple actions can go a long way to helping you lead a healthier life, managing your stress levels and making you feel better. If you want to feel better, get rid of pain, walk and move better, then call Crestview Physical Therapy and talk to one of our physical therapists today. Think of us as the mechanics for your body, keeping you running at your best shape. Just like you need routine tune-ups at your dentist, you should see your physical therapist every 6-8 months. Call us today.


3 Easy Steps to Healthy Knees

Saturday, February 10th, 2018

For many people, knee pain can be a way of life, limiting their ability to climb stairs, squat down to get something off the floor, enjoy long walks, shopping and a host of other daily activities. The knee joint is one of the most complicated joints in the body and has to bear up to 6 times your body weight with running or jumping.


This incredible joint has to move over a million times each year and over 80 million times over a lifetime. This is also the reason why things can go wrong, causing injury and pain.


How to Take Care of Your Knees

Just like taking care of your heart, your joints need attention to maintain a healthy state. Here are 3 easy ways for you to take care of your knees, avoiding arthritis and other joint problems:


  1. Stretch your hamstrings, quadriceps and adductor muscles each day. By keeping these muscles flexible, the forces on your knee joints can be balanced, allowing your joint to bend, rotate and for your patella (kneecap) to track properly.
  2. Keep the muscles around your hips and knees strong. Especially the gluteals and quadriceps muscles. Studies show that those adults, especially over 55 who have stronger gluteals and quadriceps, tend to have less back pain and more ability to do daily activities.
  3. Exercise regularly. While this is good for the whole body, the knees especially need exercise to keep their cartilage healthy. The cartilage does not have much blood supply and requires its nutrition from joint fluid. Most of the joint fluid absorbs into the cartilage only through movement and compression of the knee. Therefore, it is important to do weight bearing exercise such as walking, running and other sports. However, if you have arthritis, it is advised to do less impact activities such as biking, elliptical machines, aquatic exercises, etc.


Having a regular physical therapy checkup ensures that your joints are working

at their peak performance. In addition, any problems will be discovered early, preventing the onset of arthritis and joint injury.


If you have arthritis or have had surgery, then a regular physical therapy check up is especially important. If your attention is on that sore knee, then it is time you called us for a free knee joint analysis. Call Crest view Physical Therapy and talk to one of our expert physical therapists today and see how life can be with freely moving knees.

Back or Neck Pain? What Different Types of Pain Mean

Saturday, January 20th, 2018

When you have an ache or pain it can leave you scratching your head as to where the pain is truly coming from. Just because it hurts in that part of your leg or arm, doesn’t mean that is where the problem is coming from. Is it a bulging disc, muscle strain or did you just plain over do it?


Being a physical therapist is much like being a mechanic for the body. Where is that pain coming from, what type of pain is it, are you out of alignment, what are you not able to do that you want to get back to, how is your body moving incorrectly, etc.?


If you are suffering from back pain or neck pain, here are questions that help determine the origins of your pain:


How long have you had your pain?

For example, acute low back pain may be because of a muscle strain. Chronic low back pain is typical of restricted spinal joints, tight muscle tissue and weakened muscle strength.


How is the pain? Achy, sharp, tingling?

Achy pain is typically a problem with movement due to poor functioning of muscles and joints. Sharp pain can be a muscle spasm or even an impingement of a joint. Tingling sensations and pain can be irritation to a nerve either from compression or inflammation of that area.


Does the pain travel to a specific part of the leg or arm, or does it spread over a wide area to the buttock, back of the leg or arm?

Widespread pain is typical of muscle strain, inflammation and weakness. People will typically relate this pain to prolonged standing, walking and other physical activities. The muscles cannot support the spine or hips and thus become strained. Specific pain to a part of the leg or arm can possibly be nerve related. In either of these cases, it is important for you to seek out the right professional help.


Is the pain worse at a specific time of day?

Achy, stiff pain in the morning can be due to muscle and tissue tightness. Severe radiating pain to the lower back, buttock and leg with bending in the morning is an indicator of a potential herniated disc. Widespread pain is typically related to the lack of flexibility and guarding in the spine. Whereas, pain towards the end of the day after moving and activity is an indicator of spinal muscle weakness, as the muscles fatigue during the day.


Do you have difficulty with prolonged sitting, standing or walking?

Pain with prolonged standing and walking is usually a sign of muscle fatigue of the spine as well as the hip muscles. It is typical to complain of pain to the low back and buttocks as your muscles cannot tolerate the activity. An easy test to check your hip strength is to lie on your side and lift your leg up 15 times. If you struggle with this, you most likely have hip muscle weakness, which will cause a lot of strain to your spine. Most people with back pain have weakness in the gluteus and core muscles.


The good news is that with the right physical therapy treatment plan, you can quickly treat these problem areas and prevent the pain from returning. There is a lot that can be done to help pain and the fastest way to relieve it is to find out the true source and treat it. With our years of medical training, specializing in muscles, joints and nerves, we determine where your pain is coming from. Then with specialized hands-on therapy, structured easy medical exercises and modalities, we can relieve your pain, get you stronger and put you on the right path to return to activities. Call Crestview Physical Therapy today to learn more and say goodbye to your pain.

3 Ways to Beat Achy Shoulders

Wednesday, January 10th, 2018

Do you find your shoulders aching at the end of the day or when having to lift your arms? Whether your pain is from an old injury or just from moving all day long, try these simple techniques to feel better and stronger.


Why Your Shoulders Hurt

Your shoulders are the most complicated joints in your body and one of the most easily injured. They have to move through an incredible 180 degrees of motion, while still maintaining stability and strength. Some of the most important muscles in the shoulder are actually the smallest.


The rotator cuff is a series of 4 muscles that form a cuff around the shoulder (glenohumeral) joint. Although they are small, they are vital to guiding how the shoulder joint moves. When these muscles are weak or injured, the head of the humerus bone can jam up into the socket of the shoulder blade, causing inflammation and pain.


Try these simple actions to improve the health of your shoulders and alleviate that nagging ache or sharp pain for good.


  • Keep your shoulders aligned by doing postural exercises – The number one reason for repetitive injury and pain in the shoulders is poor posture. With prolonged slouching, the shoulders protrude forward changing the mechanics of the way your shoulders move. This weakens your rotator cuff and shoulder blade (scapula) muscles. It predisposes you to injury.  
  • Strengthen your rotator cuff muscles – By keeping your rotator cuff muscles strong, you help guide your shoulder joints throughout the day, lessening the chance for injury and inflammation to occur. A simple exercise to perform is lying on your side with your top arm straight up towards the ceiling. Now slowly lower the arm down towards your hip, but not all the way, then back up to the ceiling. Repeat 10-15 times for 2 sets every other day. Stay within a pain free range of movement. Stop if you have any pain or talk to one of our therapists if you have any questions.
  • Improve your scapula stability – The scapula (shoulder blade) is a part of your whole shoulder complex. It has many different muscles attached to it, pulling at just the right time for proper shoulder movement. Every time you reach, pick up or pull, you use your scapula. Improve the stability of them by performing scapula exercises. A simple exercise is standing against a wall and gently trying to pinch your shoulder blades together, while keeping your arms relaxed. Perform 10-15 repetitions, holding the contraction for 5 seconds.


By working on these 3 simple actions, you can dramatically improve the performance and feel of your shoulders. You should also consider making an appointment with a physical therapist, to evaluate your shoulder mechanics and prevent injury. At Crestview Physical Therapy, our physical therapists are experts at analyzing the complex movements of your shoulders to determine the exact cause of your achy or sharp pain. If your shoulders feel weak, achy, painful, or if you had previous surgeries, give us a contact today at Crestview, FL center. We will definitely get your shoulders feeling limber, stronger and allow you to get back to doing life’s everyday activities pain free.

Are Your Feet Killing Your Back?

Wednesday, December 20th, 2017

For many people, simply standing or walking for more than 20 minutes, means an aching back. This can be due to a whole host of factors, but believe it or not, your feet and ankles can be a culprit.


When you walk the hips, knees, ankles and feet rotate in opposite directions to act as a shock absorber. In addition, your muscles provide support and cushioning to ensure that the pounding from your feet hitting the ground, dissipates throughout your legs, pelvis and spine.


Common ankle sprains, arch collapse and over pronation of the feet can lead to an over rotation at the knees and less support. Needless to say, this can change the whole mechanics of the legs. The end result is more force transmitted to your spine, which over time leads to strain and inflammation.


What you can do

  • Wear supportive footwear when possible. Avoid wearing shoes with high heels when possible. You may need to talk to your physical therapist about orthotics or inserts in your shoes, depending on your arches.
  • Keep your hip muscles strong. Weak hip muscles change the mechanics of your walking, causing strain to the back.
  • Use supportive shoes for walking in the house, especially if you have hard floors, such as tile.
  • Keep flexible, especially in your hips and pelvis. Tight adductor muscles can draw your legs slightly across when walking, causing increased pressure to the inside of the knee and arches.


How physical therapy helps

A physical therapist is a medical specialist in the biomechanics of the body. They study movement of joints, muscles and coordination. The vast majority of lower extremity pain and low back pain stems from mechanical dysfunctions. Therefore, by improving the mechanics of your body, you can easily regain strength, flexibility, function, and resolve pain.


For a biomechanical analysis of your back, hips, knees and ankles, contact us today at Crestview, FL center. Discover how we can help you quickly relieve your pain and put the spring back in your step.

5 Simple Ways to Beat Knee Pain While Running

Sunday, December 10th, 2017

We all know that running is great exercise for our bodies, but often people stop due to knee or lower leg pain. This can happen for a variety of reasons, but usually ones that we are not aware of. Over 50 million Americans deal with some sort of knee trouble, as the knees are the second most common injured joint, the first being the joints in the spine. Therefore, it is essential to know what you can do to prevent knee troubles from even starting.


Common injuries with running or exercising:

Patellofemoral pain

Meniscus tears and pain

Ligament injuries (ACL, PCL, MCL, LCL)


Shin splints

Hamstring pulls

Achilles tendonitis


Most all knee and leg pain can be attributed to the following issues:

  • Poor muscular strength
  • Imbalance of muscular strength with certain muscles stronger and others weaker
  • Poor muscular coordination
  • Poor biomechanics of walking / running
  • Lack of flexibility


Don’t push through pain

While feeling a stretching sensation or muscle burn is a normal part of exercising, feeling pain is not. Sharp or dull pain should be paid attention to and not pushed through. Make sure you are doing adequate warming up prior to exercising as muscles and tissues require internal lubrication to work properly. Warming up brings natural fluids to the area to help with lubrication, improving elasticity and function. In addition, make sure to properly stretch after exercising to ensure that flexibility is maintained and gained.


5 Ways to Improve Knee Pain

  1. Increase your leg strength. Do wall sits, knee extensions, toe raises, hip side-lifts and more. Speak with one of our professionals for how to perform these exercises correctly.
  2. Improve your patella (kneecap) tracking. Your patella needs to slide up and down and actually form a C pattern when you bend your knee. Do leg lifts with your whole leg rotated to strengthen the inner thigh and knee muscles. Make sure to stretch your kneecap up and down, side to side, to ensure gliding. Most patellofemoral pain comes from poor patella tracking and a physical therapist is the expert to diagnose and treat this problem.
  3. Maintain and improve flexibility. With running and exercising it is very common for the powerful muscles in the leg to become tighter. For example, the hamstring and outer tissues of the leg (iliotibial or “IT” band) can become very tight, altering the mechanics of the knee causing pain. Stretch after every time you run and do adequate warm ups prior. Try integrating yoga and stretching into your routines.
  4. Improve your balance and coordination. Do balance exercises to build up your proprioception (sense of balance position). Exercises such as standing on one leg with and without eyes closed are important. Don’t forget to make sure you setup for safety when performing balance exercises by having a steady surface nearby to hold onto when needed.
  5. Improve your agility. Many casual runners, simply run, but do not perform other types of important exercises such as strengthening, balance and agility training. Mix up your workouts to include these other types of exercises.


Seeing a specialist

If you have recurring knee pain or discomfort for more than 3 days, it is time to see a specialist. The ideal specialist to see is a physical therapist as they are medical experts in joint movement and function (kinesiology). A thorough evaluation needs to be done of your movement, walking patterns, strength, joint mobility, patella tracking and proprioception. Only then, can the true source of the pain be found, treated and help you understand what you can do to prevent it from returning. In addition, if you are an avid athlete, a physical therapist is key in helping you discover new ways to improve your movement and function, helping you improve your game. Get on the path to healthy knees and call us today for a free joint movement analysis. Discover how liberating it can be to run or exercise pain free.

How to Avoid Back Surgery

Monday, November 20th, 2017

According to the Washington Post, spinal fusion surgeries increased from 56,000 in 1994 to 465,000 in 2011. That is an 8 times increase in the rate of back surgery in 7 years! In Europe and other countries, back surgery rates are more than 4 times lower than those rates in the U.S. Why the difference?


The Washington Post surveyed 125,000 patient charts in 2013 and found the vast majority of people were having surgery, before trying more appropriate conservative measures, especially physical therapy. Physical therapy is far less costly than spinal fusion surgeries, which can typically cost more than $80,000, while the average therapy treatments for 4 weeks runs $1100.


What you can do to help your back?

Most back pain is mechanical back pain, which is the term used to describe the abnormal movement, or lack of movement in certain parts of the spine. This happens due to poor posture, lifting injuries, accidents and wear of the joints in the spine. The vast majority of people suffering from mechanical low back pain, can have significant improvement, and in most cases, complete relief.


Simply do the following to eliminate your back pain:

  • Improve your spinal joint mobility
  • Improve your spinal, pelvic and leg strength (core muscle groups)
  • Improve your spinal muscle coordination
  • Improve your balance and proprioception (your body’s ability to know where it is in space)
  • Improve your health (no smoking, proper nutrition, manage your weight and hydration)


Why pain pills make back pain worse

Many people take over the counter medication, such as Advil or Tylenol to get through their day with back pain. Millions of people nationwide take stronger prescription pain medicine, which has strong side effects. However, what most people do not understand is that pain pills only mask the pain; they don’t fix the underlying mechanical problem. It’s like turning the radio up in your car to drown out the squeaking noise from a bad car part that needs fixing.


With pain medication many people actually have worsening pain over time, because their mechanical problem gets worse. In fact, it is very common to increase injury to the spine, because you do not feel the pain. Pain is your body’s natural way of telling you to stop stressing the area.


What to do to relieve back pain

  • See a specialist physical therapist, ideally one that does hands on therapy and has a spine program, like our practice.
  • Work with your doctor and physical therapist to restore your normal spinal motion, strength, coordination and balance.
  • Follow the recommendations after your pain is better to maintain a healthy spine.
  • Improve your workstations and home ergonomics to protect your spine, moving properly to do everyday tasks. Physical therapists teach you how to do this.
  • Finally, with the right physical therapy, you can eliminate or reduce your dependency on medication.


While in some cases, surgery is absolutely needed, the vast majority of people just need physical therapy to get rid of their low back pain and start an active, healthy lifestyle. If you are concerned about your back pain, give us a call to schedule a time to speak with one of our therapists. If you know someone who is suffering, forward this article to him or her. It’s time to ditch the pills and get back to an active, pain free, flexible and strong spine. Contact us today at Crestview, FL center

Are You Breathing Correctly?

Friday, November 10th, 2017

Do you have to deal with aches, pains, feeling stiff, headaches or just plain fatigue? Your breathing patterns may be to blame. We are all subjected to daily stresses that cause us subconsciously to change our breathing patterns. The normal responses to stress are a whole host of reactions, including shallower, but rapid breathing, increased blood pressure and more. This causes actual changes in blood chemistry and gets your body ready for a fight or flight response.

In today’s high-pressure world, we deal with our bodies being on a continuous fight or flight response. This chronic stress causes us to change our breathing patterns, which actually makes our blood more acidic. It also slows down your lymphatic system, which is responsible for carrying normal metabolic waste materials away. These blood chemistry and lymphatic changes can lead to symptoms of general fatigue, aches, pains, sleepiness and even headaches. In some cases, fibromyalgia and other chronic pain disorders can be traced to chronic stress and biochemical changes from altered breathing. That is why it is so important for these sufferers to focus on restoring proper posture and breathing techniques.


Posture and Your Breathing

Your posture is critical to how well your body can breathe. If you find yourself slouching all the time and find your head protruding forward, your posture will greatly affect your breathing. The spine is the anchor for your breathing muscles, requiring good flexibility and proper curvatures to function properly. Furthermore, having good posture, means your ribs have room to expand properly, filling your lungs and using your diaphragm muscle correctly.


How You Should Breathe

Take a moment to look in the mirror and place your hand on your upper abdomen. Do you find yourself breathing with your shoulders and upper trapezius muscles? This is wrong and you should not actually have much movement in these areas when breathing normally. Most of the movement should come from your upper abdomen expanding as your diaphragm muscle descends.


What You Can Do

It is important to take time every day to correct your breathing and train your body to breathe properly again. It is amazing, that with 5-10 minutes of proper training a day, you can feel more energized, reduce fatigue, alleviate a lot of common ailments and feel your best.


Proper Technique

  • Lie on your back with a pillow under your head for support.
  • Place your hands on your upper and lower abdomen.
  • Close your eyes and take normal, but slightly deeper breathes.
  • Try to maintain a rhythm of a continuous inhalation for 4 seconds, then exhalation for 6 seconds. Eventually, as you feel good with this speed, slightly increase the duration for 6 seconds inhalation, then 8 seconds exhalation.
  • Focus on making your abdomen rise and lower, while keeping your shoulders relaxed. Gently feel your chest rise towards your throat and your ribs expand outwards and upwards. However, continue to make sure that your neck and shoulders stay relaxed.


How Physical Therapy Helps

Our physical therapists are experts in posture and motion. Proper breathing technique is a big component of our whole body approach to making your body perform to its peak. Whether you are an athlete or a senior, everyone can benefit from better movement, posture and breathing. If you suffer from neck, back or joint pains, we can help you quickly relieve pain and live a healthy life. Contact us today at Crestview, FL center to learn more and talk to one of our specialized therapists. It will be like taking a breathe of fresh air!

The 5 Natural Ways to Relieve Sciatica

Friday, October 20th, 2017

Have you ever experienced aching pain in the back / buttock area that radiates down your leg? You may have sciatica. Sciatica is a common condition that affects up to 1 out of 10 people, typically between ages 25-45.



Sciatica is typically felt as a dull aching pain to the low back / buttock area, that can at times be sharp, depending upon movement. It is generally on one side, but at times can be on both sides. Other symptoms can include numbness and / or tingling, radiating down to certain areas of the leg.



Sciatica is an entrapment and irritation to the sciatica nerve, which passes from the lower spine, down through the buttock and supplies the back of the leg down to the foot. Typically, sciatica is caused by poor mechanical movement of the hips, pelvis or lower back. This causes abnormal strain and stress to the gluteus and hip rotator muscles. Certain people are more predisposed to sciatica, because their sciatica nerve pierces through the piriformis muscle in the buttock, which makes it more susceptible to irritation.


Pain Relief

The good news is that over 90% of those suffering with sciatica will get better with conservative treatment, especially physical therapy. Physical therapy focuses on improving the mechanical movement of the hip joints, pelvis and spinal joints to relieve pressure on the sciatica nerve. Furthermore, since many muscles are impacted and often weakened, physical therapy helps to restore normal muscle function. This balances the spinal, gluteal and leg muscles.


Try these 5 natural ways to relieve your sciatica:


  • Improve your posture – One of the long-term causes of sciatica is poor posture. Make sure that you have a lumbar support in your work chair and in your car that you can take with you to different places. Look at the way your computer and desk area is setup. Avoid soft couches and recliners. Physical therapists are experts in ergonomics and can teach you the proper posture setup for workstations and home activities.
  • Change your position frequently – Sitting puts direct pressure on the sciatic nerve. Therefore, it is important to change positions frequently. Consider getting an adjustable standing desk if you have to spend most of your day sitting at a computer. If you are suffering from sciatica, try lying down for 10 minutes, standing for 10 minutes and sitting for 10 minutes. Rotate this throughout the day as much as you can.
  • Try magnesium – magnesium is thought to sooth irritated nerves and many of us have magnesium deficiencies. Try a good magnesium and calcium supplement to soothe pain. However, if you are on medications, consult your physician first.
  • Improve your hip strength and flexibility – The gluteal muscles support the normal walking motions we perform everyday. They become weak and tight with prolonged sitting, especially at a desk job. This causes severe strain on the smaller hip muscles around the sciatic nerve, when walking or standing.
  • Get your body mechanics checked – Most of us do not realize that we have made an adaptation in our normal movements, because of limited joint motion or muscle weakness. Our body is amazing at adapting to problems, however, it can only do this for so long, until abnormal strain and stress occurs. Having a thorough biomechanical movement analysis by one of our trained physical therapists, will pinpoint the exact problem that is causing your sciatica. This allows us to formulate a treatment plan that will help you naturally restore your movement, function and quickly relieve your pain.


For more information on how you can avoid low back pain and sciatica, contact us today to speak with one of our physical therapy experts. We can put the spring back in your step and restore your ability to move pain free.