FIND RELIEF FROM SCIATICA 4 EXERCISES YOU CAN DO AT HOME
S
ciatica is a painful condition that affects millions of people across the country. It’s defined by pain that travels from the lower back down through the leg via the
sciatic nerve pathway. It’s often accompanied by tingling, numbness, and weakness. In and of itself, sciatica is not a condition, but a symptom of something else, such as a lumbar herniated disc, degenerative disc disease, spondylolisthesis, or spinal stenosis. Finding relief can be a challenge. However, there are four exercises you can do to ease pain and discomfort: EXERCISE 1: LUMBAR ROTATION While lying in bed or on the floor, slowly rock your knees toward the side with pain. If your pain is in the middle of your back, then rock your legs from side to side. Allow your lower back to rotate to the side. Perform three sets of 10 repetitions at least two times per day. EXERCISE 2: POSTERIOR PELVIC TILT While lying on your back with your knees bent and feet flat on your bed or floor, flatten your back by tightening your stomach muscles and buttocks. By tightening your abdominals, you are moving, or mobilizing, the lumbar
spine vertebrae. Perform three sets of 10 repetitions, holding each repetition for three seconds. Perform at least two times per day. EXERCISE 3: BRIDGING While lying on your back with your knees bent and feet flat on your bed or floor, raise your buttocks off the surface, keeping your stomach muscles tight. Perform three sets of 10 repetitions, holding each repetition for three seconds. Perform at least two times per day.
EXERCISE 4: PRESS UPS While lying on your stomach on your bed or floor, press your upper body upward, keeping your hips in contact with the bed or floor. Keep the muscles of your low back and buttocks relaxed throughout the movement, resulting in an arching of your back. Perform three sets of 10 repetitions, holding each repetition for three seconds. Perform at least two times per day.
SENSATIONAL Summer Salad
Ingredients:
•
1 pound strawberries, thinly sliced 3 medium peaches, thinly sliced 1 heaping tablespoon fresh basil or mint, chopped 2 tablespoons lemon juice 1 tablespoon maple syrup 2 teaspoons balsamic vinegar 1 cup blueberries
• • • • • •
Directions: 1. In a medium serving bowl, combine the strawberries, peaches, blueberries, and basil. 2. Drizzle lemon juice, maple syrup, and balsamic vinegar on top. 3. Gently toss to combine. 4. Serve immediately, or chill for later. Recipe inspired by CookieAndKate.com.
3 732.499.4540
Made with FlippingBook - Online magazine maker