Is It Back Pain Or Sciatica?

Relieve Back Pain In Minutes Without Pain Medication! Try these movements if you are experiencing pain.

SINGLE KNEE TO CHEST Lie on your back bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times with each leg

PIRIFORMIS STRETCH Lie on back. Grab knee with hands. Bring knee towards your opposite shoulder. Hold for 30 seconds then return to start position. Repeat 8 times.

Helps Low Back Pain

Helps Sciatica Pain


Always consult your physical therapist or physician before starting exercises you are unsure of doing.

NUTRITION TIPS: Eating Foods Away From Home

Restaurants, convenience and grocery stores, or fast-food places offer a variety of options when eating out. But larger portions and too many extras can make it difficult to stay within your calorie needs. Think about ways to make healthier choices when eating food away from home. CONSIDER YOUR DRINK Choose water, fat-free or low-fat milk, unsweetened tea, and other drinks without added sugars to complement your meal. SAVOR A SALAD Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount of it. See more at:

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