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4 Easy Ways To Manage Sciatica Throughout the Day

Do you have consistent leg or back pain that you might describe as burning, tingling, or even sharp? Sciatica could be to blame. 

Sciatica pain starts in the lower back, moves through the buttocks and into the large sciatic nerve in the back of each leg. Because it often gets worse when you sit down, managing your sciatica pain throughout the day might feel like a full-time job of its own. 

How can you make your daily routine significantly more comfortable and pain-free? Here are four simple tips to get you started.

1. Optimize your Workspace

Sitting for long periods of time has become the norm for many of us. Unfortunately, when you’re trying to manage sciatica, even sitting can feel incredibly painful.

For sciatica patients, sitting down can feel significantly more comfortable with a well-designed chair and well-thought-out workspace. If possible, invest in a supportive ergonomic chair to provide support, and add in additional low back support by placing a lumbar pillow (or a rolled-up towel in a pinch) at the base of your chair. If your chair has wheels, you can easily roll yourself closer to your desk to avoid twisting and turning your body and potentially aggravating your sciatic nerve.

When using a computer, place the monitor in front of you at eye level and keep the keyboard and mouse nearby to minimize reaching. Keep in mind the way you sit also matters. Avoid crossing your legs, and keep your hips and knees bent at a 45-degree angle. 

Whenever possible, stand up every 20 minutes and take a few laps around your office or workspace. When moving from sitting to standing, don’t bend at the waist to get up from your chair as this can stretch and irritate your sciatic nerve. Instead, simply slide to the front of your seat and straighten your legs until you’re standing.

Depending on your office environment, you might also consider investing in a sit-to-stand desk. It lets you adjust your desk’s height so you can easily transition from sitting to standing. 

2. Go for a Walk

Walking can provide relief from sciatic pain by kickstarting the release of endorphins into your system and reducing the inflammation around your sciatic nerve roots.

Walk at a brisk pace for about 30 minutes, three to four times a week. When you’re walking, be sure to stand up straight to engage the muscles in both your core and lower back. To avoid burnout or injury, begin with short 5-minute walks and slowly build up your endurance.

If you’re in too much pain for a walk, consider going for a gentle swim in a warm pool instead. You’ll enjoy many of the same benefits with even less strain on your lower back.

3. Embrace the Mind/Body Connection

With so much focus on physical symptoms, it’s easy to overlook how powerful your mind can be in managing pain symptoms. When the mind focuses on something else, many patients can experience quick relief from their symptoms.

Mental imagery, meditation, and other relaxation techniques can decrease your pain levels and don’t require a lot of time– strive for 10 minutes each day, or 30 minutes three times a week.

2-3 minutes of controlled breathing in a quiet room is another option. And best of all, you can do this just about anywhere, even at the office!

4. Invest in a Good Mattress

Your body needs rest. A soft, unsupportive mattress forces your muscles to engage, even when you’re sleeping. If you’re not sleeping well or your muscles are unable to relax properly each night, you’ll eventually experience muscle fatigue and exhaustion. Invest in a quality mattress; look for a mattress with firm support, to ease the tension on your spine. You’ll sleep better and your body will get the down time it needs.

When To See A Doctor For Sciatica Pain

While there are many lifestyle changes you can make to your home and work environments to manage your sciatica pain, professional medical treatment is recommended. Chiropractic care zeroes in on the cause of your pain, provides immediate relief, and manages your ongoing care by implementing a customized treatment plan. 

Although every patient is different, the cornerstone of chiropractic treatment for sciatica is usually a chiropractic adjustment. Gentle pressure is placed on the painful areas to help reduce nerve irritability and bring back your range of motion. Stretching techniques may also be used on your sore muscles and joints so they’ll feel better right away.

An important part of managed care is getting to know the patient and set goals for the future. With a holistic, customized treatment plan that includes therapeutic treatment, maintenance care, exercise, and activity modification, your pain can be banished for good. The information in this article can provide some serious relief, but it’s for informational purposes only. There’s no substitute for professional consultation about your symptoms. Contact us at (626) 469-7478 or schedule an appointment online.

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5 Neck Pain Causes That Might Surprise You (And When To See A Doctor)

Many people experience neck pain at some point in their lives. From poor posture to osteoarthritis, the causes of neck pain vary considerably from person to person, but sufferers know the symptoms all too well:

  • Pain that gets worse when you hold your head in one position for extended periods, perhaps when you’re driving or working at a computer.
  • The inability to move your head easily and fully.
  • Muscle tightness.
  • Muscle spasms.
  • Headache.

If you find yourself messaging your neck several times during the day, it could be more than daily stress and strain— don’t underestimate the role the neck plays in your overall mood and health.

A Pain in the Neck–Literally.

The neck plays a unique role in the body: it’s strong enough to support the weight of your whole head but is also very flexible. Because of this combination of features, your neck is prone to injury and painful conditions that can hinder routine activities and restrict motion. 

We’re all familiar with common causes, such as whiplash caused by fender benders and car accidents, but other origins might surprise you:

  • Worn-out joints. Like most other parts of the body, the joints in your neckwear down with age. When the cartilage between your bones to deteriorate, we call this “osteoarthritis,” which in your neck, causes bone spurs to form. The result affects joint motion and causes pain.
  • Nerve compression. Herniated disks or bone spurs in the vertebrae of your neck can sometimes press on the nerves that branch out from your spine.
  • Tech neck. Many of us are guilty of spending far too many hours hunkered down over a computer or smartphone, resulting in an aching neck and shoulders at the end of the day. There’s actually a name for this condition– the dreaded “tech neck.” 
  • (Seemingly) minor repeated movements. Reading in bed, an awkward position–even gritting your teeth can strain your neck muscles.
  • Diseases. It’s relatively rare, but neck pain can sometimes be traced back to certain diseases like rheumatoid arthritis, meningitis, or cancer.

How To Prevent Neck Pain

Some things can’t be helped such as age-related wear-and-tear; however, there’s a lot you can do to help prevent neck pain. Small tweaks in your daily routine can be hugely helpful, including:

  • Good posture. Whether you’re standing or sitting, remember to keep your spine in a straight line. Your shoulders should be directly over your hips, while your ears should always be lined up over your shoulders. In other words, stand tall–no slouching!
  • Take plenty of breaks. Long hours in the office and stop-and-go traffic are an everyday reality for many working adults. Our advice: take periodic stretch breaks– get up out of your chair, move around, and stretch your neck and shoulders.
  • Adjust your desk, chair, and computer. Ideally, the computer monitor (or anything else you’ll need to focus on for a long time) should stay at eye level. Optimal posture includes keeping your knees slightly lower than your hips. 
  • Use a phone headset or speakerphone. Fortunately, Bluetooth earpieces and headsets are mainstream, making them affordable and easy to find. But, if you don’t have that luxury when using a phone handset, never cradle it between your ear and shoulder.
  • Skip the shoulder straps when carrying heavy bags. Added shoulder weight equates to excessive strain on your neck; for heavier loads, consider a suitcase with wheels instead.
  • Choose your sleep position carefully. To avoid waking up with sore muscles, your head and neck should be aligned with the rest of your body. And if possible, sleep on your back with a small pillow under your neck and your thighs elevated on pillows to flatten out your spinal muscles. 

When To See a Doctor

While most neck pain improves gradually with at-home treatments and prevention techniques, we recommend a visit to your primary care physician when your neck pain is:

  • The result of an injury, like a car crash or fall.
  • Severe enough to interfere with your daily life.
  • Persists for several days in a row.
  • Spreads down your arms or legs.
  • Accompanied by numbness, weakness, or a tingling sensation.

Treating Your Aching Neck

While over-the-counter and prescription medications may bring temporary relief, many patients experience unpleasant side effects or limited effectiveness. Thus, the pain continues–and you feel worse from the medications.

Rather than trying to mask your symptoms temporarily, chiropractic care traces your pain back to the root of the problem. Though everyone’s pain is a bit different, chiropractic care most often involves treating the muscle, joint, and nerve in your neck using chiropractic adjustments or “cervical manipulations.” Though the name may sound intimidating, cervical manipulations place gentle pressure on your neck and spine, to loosen your stiff joints and bring immediate relief. If you’ve tried treating your neck pain at home and it’s not subsiding, make an appointment or call us at (626) 469-7478 to discuss your symptoms and begin a treatment plan. Your neck–and body– will thank you.

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When Is Degenerative Disc Disease The Cause Of Lower Back Pain?

Degenerative disc disease (DDD) occurs when normal changes in spinal discs take place over time, causing you pain.

Think of spinal discs as shock absorbers in between the vertebrae of your spine which help it to stay flexible. As you age, the discs begin to break down. This process is a natural occurrence, but if your lower back pain won’t seem to go away, you might be suffering from DDD. 

If any of the following patterns sound familiar, then you may want to visit a chiropractor for a spinal analysis:

  • More pain while sitting for a long time, lifting, twisting, or bending.
  • Less pain when walking or running
  • Less pain if you frequently change positions
  • Less pain if you lie down

What does it mean to have degenerative changes in the spine?

Just the name alone—degenerative disc disease—sounds scary. Is there cause for alarm and should you be concerned if you’ve received a DDD diagnosis? 

Yes and no. When changes in the spine cause the loss of normal structure or function, it’s considered degenerative.  Your spine carries a huge portion of your body’s weight. Over time, the collagen (protein) in your spine weakens. Meanwhile, water and proteoglycan (PG) content also decreases, and thus the discs become unable to withstand daily mechanical stress. These changes are caused by regular use, but habits like smoking or an unhealthy diet may also be contributors. Fortunately, most patients who suffer from DDD respond well to non-surgical treatment.

Non-Surgical Degenerative Disc Disease Treatments

If you think you have or you’ve been diagnosed with DDD, bed rest may be helpful for a few days during the most painful phases. However, each patient is different and will have a unique treatment plan; after bed rest, your treatment plan may call for several different remedies including stretching, extension exercises, aerobics, acupuncture, medication, and chiropractic adjustments.

Stretching exercises

Lower back pain may limit flexibility, and following a prescribed set of stretching exercises can improve movement in the trunk muscles. Stretching exercises help to widen the intervertebral foramen, the small canals on the left and right sides of your spinal column through which the nerve roots exit the spinal cord.

Extension exercises

The McKenzie Method is an example of an extension exercise for the lower back muscles and ligaments. They help maintain proper spine curvature and reinforce healthy posture.

Aerobics 

Amped-up muscular endurance, a better sense of coordination, stronger abdominal muscles and weight loss are just a few of the benefits of aerobic exercise. 

Low or no-impact aerobic exercise like walking, biking, and swimming only put slightly more strain on your lower back than lying down while also strengthening your core. Stronger abdominal muscles help reduce the weight your lumbar spine is forced to hold up on its own.  As an added bonus, aerobic exercise helps keep anxiety and depression at bay for many patients. 

Acupuncture

Although it should usually be combined with other treatments, acupuncture has been shown to jumpstart the production of endorphins, acetylcholine (an important neurotransmitter in the nervous system), and serotonin. 

Medication

Especially during the intense initial phase of low back pain, medications may be prescribed. Acetaminophen, anti-inflammatory agents, and even muscle relaxants can be effective.

Because of the strong potential for addiction, narcotics and even anti-inflammatory medications (NSAIDs) should only be used temporarily.

Depression can also contribute to low back pain, and there are non-drug ways to address that which may improve both mood and sleep.

We do not condone taking medications for pain, but we realize that people do. Our intent is to provide caution around doing so, and make sure people realize this is not a viable long-term solution. 

If you experience an ongoing need for pain medicine we strongly urge you to come in and let us evaluate what is causing that pain. Whenever possible we want to treat and eliminate the underlying cause of pain, rather than mask it.

Chiropractic adjustments

Performed by chiropractors and physical therapists, adjustments can greatly improve DDD, making it much easier to twist, bend, and move around in daily life. Adjustments (also called manipulations) involve carefully placing pressure on spinal joints to relieve dysfunction and pain.

Your chiropractor may also perform different types of manual therapy to treat your DDD symptoms, including:

  • Manual joint stretching and resistance techniques to relieve pain and other DDD symptoms.
  • Therapeutic massage to help reduce muscle tension.
  • Trigger point therapy, which relieves tension by putting direct pressure on tight painful points in the muscle.
  • Instrument-assisted soft tissue therapy, reducing or eliminating pain by using various chiropractic instruments.

Living with Degenerative Disc Disease

If you’ve been diagnosed with lumbar degenerative disc disease, the good news is most patients respond well to non-surgical treatment.  If your pain is persistent and continues even after bed rest, consult with your chiropractor. Together, your chiropractor will work with you to develop a comprehensive treatment plan to address your acute lower back pain and reinforce a healthy lifestyle, including avoiding tobacco, maintaining a regular fitness program plus dietary adjustments. 

This article isn’t a substitute for medical advice. If lower back pain has been an issue for you, you don’t have to keep suffering. Make an appointment online or call us (626) 469-7478, and let’s get to the root of your back pain as well as create a treatment plan just for you.

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Sciatic Pain and a Tennis Ball: What They Have in Common


80% of people in the U.S. will experience some form of back pain (also called “sciatic pain”) during their lifetime. That’s far too many days spent sitting on the sidelines and struggling through daily tasks.

What might be causing your back pain isn’t always easy to determine, in part because most back pain starts days — sometimes even weeks or months — before the first symptoms ever show up. This can make it difficult to connect the pain back to its root cause.

We do know things like sports injuries, car accidents, inactivity, obesity, and poor posture are some of the most common culprits. What are some preventative measures you can take to ease the tension in your back?

7 Ways to Prevent Lower Back Pain

  1. Exercise at least twice each week. You’ll strengthen the muscles in the spine as you improve flexibility and balance. Unsure where to start? Try some gentle yoga to begin.
  2. Drink water! Half your body weight in ounces is a great guideline.
  3. When you’re sitting down for long periods, incorporate breaks. Be sure to stand up periodically and spread your weight evenly on both legs.
  4. Consider supplementing with vitamins D and k2. Be sure to ask your doctor before starting any new regimen.
  5. Stretch before bed. If possible, sleep on your side.
  6. Stop smoking. We’re all aware of the cardiovascular health risks — but did you know smoking also lowers the blood flow to the lower spine and promotes degeneration of the spinal disks, too? More great reasons to give up the habit.

Sometimes, though, we all struggle with an aching back. When it comes to treatment, the most common course of action is to simply take a “wait and see” approach — in most cases, back pain will resolve on its own within a month. Many people also find relief through acupuncture, chiropractic care, or perhaps anti-inflammatory herbs such as ginger, curcumin, and Boswellia.

And there’s another mode of treatment you may have heard about that can be amazingly effective…a tennis ball.

Tennis Ball Therapy – How it Works

How does a common tennis ball relieve your sciatic pain? It presses and treats the trigger points in the piriformis muscle, located beside your sciatic nerve. As your body weight presses into the part of your back that’s causing you pain, your muscles will relax and release. You’ll also improve your mobility and increase circulation.

It’s empowering to take charge of your own healing journey as you combine the benefits of massage, acupressure, and reflexology. You’re relieving muscle tension and soothing your sore muscles — all with a tennis ball.

How To Administer Tennis Ball Therapy

Massaging your body with a tennis ball is what’s called “self trigger point therapy,” because you can administer treatment yourself, and, it can be done in the comfort of your own home. As this treatment method grows in popularity and information continues to circulate, it’s very important to make sure you’re doing it properly.

Start by watching this instructional video: 

Then, try it for yourself:

1. Lie down on the tennis ball.

2. Adjust the tennis ball so it’s right at the painful spot on your lower back or glutes.

3. Relax and roll up and down on the ball, holding the ball on the most painful spot for 30-60 seconds.

4. Move the tennis ball on to the next painful spot, and repeat.

Total time spent: 5-10 minutes.

Similar to when you get a deep tissue massage, you might experience pain initially — but don’t worry, you’ll soon feel relief.  

More Serious Back Pain

What if you’ve tried the preventative measures, done the tennis ball therapy, but your back still isn’t feeling better…now what?  If you have persistent back pain, you should always see a medical professional when symptoms start affecting your daily living. Planning life around your symptoms or putting activities on hold due to pain are clear indicators it’s time to make an appointment online or call us (626) 469-7478 and discuss a personalized treatment plan. 

Chiropractic care and gentle adjustments of the spine can help reduce your pain; massage therapy eases the tension in your muscles and increases blood circulation. The combination of the two is especially effective and ongoing treatment can help you maintain good posture, improve your range of motion and keep your spine aligned, thereby putting an end to your back pain once and for all.

This article is for informational purposes only. It is not a substitute for in-person advice or care from a medical professional.