Get a Head Start on your 2015 Resolutions

Oh yes, it’s that time of year again.  Each year we make New Year’s resolutions and promise ourselves that “this is the year” that we will actually keep them….but somehow, not too far into “this is the year” we loosen up on those promises of getting healthy, eating better, losing the extra weight and all the other possible resolutions and then shortly after that, we drop them all together.  Sound familiar?  We’ve all been there.

Whether or not you have been successful with past resolutions, it is important to strive for realistic goals in order to obtain success.  We have listed a few tips to help you achieve your resolutions and truly make it “this is the year!”

SET REALISTIC GOALS

Taking on too much at once can overwhelm you and sabotage your focus and motivation.  Start off with one or two goals that are most important to you and that you really want to achieve.  It is challenging to change behavior, less is more for resolution success.  The goal can be short or long term- just make it specific.  Instead of, “I need to get control of this sciatic pain this year,” say, “I will commit to proper stretching at least once daily.”

MAKE A PLAN

No matter what the final goal is, it’s important to create an action plan to make achieving it possible.  For example, use your smartphone or calendar to set alerts and dates for the various steps to achieve your goal.  If you want to lose weight by eating healthier and exercising, create a weekly meal plan with healthier recipes that interest you and schedule specific days and times for exercise, it does not need to be a lot of time…it just needs to be a start.  Goals that you are excited about and that are important to you will be easier to achieve.

BE HONEST WITH YOURSELF

If you have a serious potato chip addiction, giving up salty snacks cold turkey may be very difficult.  Knowing yourself, all those strengths and weaknesses, will help you plan a realistic resolution…one that works for you.  Instead of giving up the salty crunch snacks all together, indulge your inner chip connoisseur once a week (in moderation).  Keep a journal, for example, record your mileage or what day of the week to weigh yourself.  Apps such as RunKeeper and Weight Watchers Mobile make it easy and fun to track successes.

RECOMMIT

One of the biggest challenges to securing “this is the year” is keeping the motivation.  Constantly remind yourself of your goal and why you chose it (maybe a screen saver on your computer or note in your wallet) it will help to keep you focused so you can eventually reach your goal and even surpass it.  Have a plan in place for when setbacks happen, because they will….use your plan to get back on track and don’t beat yourself up.  Friends and family are good to rely on for moral support, it can be a great motivator to keep you accountable and keep you on track.

From all of us at Miracle Stretch®, wishing you a successful “this is the year” of happy, healthy and pain free 2015!

How to Avoid Back Pain Over the Holidays

'Tis the season for holiday cheer, but how cheerful can you be when you're doubled over in pain?

For those who suffer from back pain, the holidays can be a tumultuous time. Things like stress and overexertion are major triggers, and they are also major parts of the holiday season for most people. But fortunately, it is possible to enjoy the holidays without causing any unnecessary pain for yourself. It will require a little forethought and planning on your part, but trust us, it will all be worthwhile.

 

Here's how you can avoid back pain this holiday season...

Relax. Focus on stressing LESS!

Easier said than done, for sure. But you must at least make an effort. Stress causes your body to tense up, and this can lead to pain. And then it gets worse. Back pain, especially when you have a lot to do, can lead to more stress, which can lead to more back pain. It's a vicious cycle. Some tips for getting through the season with cheer:

 

Start early – Make lists of what needs to be done and start attacking those “to do” items as early as you can. Obviously, you can't baste a turkey two weeks in advance, but you can start on your invitations and delegate tasks for others to do.

Don't be a holiday superhero – Have you ever overextended yourself during the holidays? Maybe said yes to one too many Christmas parties or holiday happy hours? Picked up or carried heavy gifts, boxes, groceries, or that 28 pound turkey?? Be careful, carry smaller loads, bend at the knees, and by all means, ask for help. Don't feel pressured to do everything. If you don't feel up to it, there's always next year. Also, don't be pressured into hosting anything if you'd really rather not. It's okay to say no.

 

Take some ME time.

Even with all of your efforts to stress less, you usually have a little more to do during the holidays than you normally would. If you're not careful, this can lead to you overdoing it and overexerting your body. This is a good time to take care of the body that you'll be relying on so heavily. A little goes a long way and it can really help keep the back pain at bay.

Meditate – If you can spend just 15 minutes of quiet time in the morning or night to reflect, you will feel better inside. Spend some time in silence, listening to nature, contemplating the winter snow, or perhaps listening to soothing music. Try to get away from the harried noise that can come with the holiday season. A healthy spirit can positively affect the body.

Exercise – If you're already working out, just continue your normal routine. If you haven't been exercising, it's okay to start now, but be sure to start with something light. Walking or beginner's yoga are good. The important part is that you stretch your muscles and get the blood flowing throughout your body. If you need a little extra help stretching, consider the Piri-Stretcher®. The Piri-Stretcher® was specifically designed to target the muscle that is commonly associated with low back pain – the piriformis muscle.

However you spend your holiday season, be sure to take it easy and take good care of yourself. Happy Holidays from all of us at Miracle Stretch!

Inside Scoop from Dr. Oz! Massage + 4 Key Lifestyle Habits Help Power to Heal

Dr. Oz shared valuable insights and tips at the American Massage Therapy Association (AMTA) national conference in Denver last week as he addressed an audience of licensed massage therapists and industry professionals. Dr. Oz spoke about the healing benefits of massage and recommended that therapists not only provide healing and relaxation within sessions, but also share insights with clients regarding how to live positively at home. Helping people lead happy, healthy, pain free lives is what we do at Miracle Stretch, so we couldn’t agree more.  Here’s the skinny from Dr. Oz:
 
4 Key Lifestyle Habits

1.       Encourage good nutrition- what to eat (i.e. nuts) and drink (i.e. coffee, tea, water)

2.       Promote positive habits – plenty of sleep (no noise, keep it dark) and exercise

3.       Reduce hostility and let go of anger

4.       Reduce stress

The combination of these four habits, plus the healing benefits of massage, is a recipe for healthy living. Dr. Oz cited that there are 160 million Americans with chronic pain; and stress is the number one cause of obesity which leads to an extensive amount of other issues and represents 25 percent of healthcare costs in the United States. At Miracle Stretch, we know weight can be a contributor to low back and buttocks pain associated with Sciatica and Piriformis Syndrome, too – with 30 million Americans suffering from low back pain at any given time.  Exercise and proper stretching for muscle relaxation can help ease a multitude of pain. The Piri-Stretcher® is an exceptional tool to use at home, in conjunction with massage therapy, to help relax the piriformis muscle and relieve pain.

Dr. Oz has seen an approximate 20-25 percent reduction in pain, stress, tension, depression, and fatigue post-operation by using massage at his medical center in New York.  This is not isolated, there is an increase in physicians using massage in practice, and it appears to be at a tipping point as cultural needs are changing. As noted on the AMTA website, it is the association's position that massage therapy can improve health and wellness through its effects on the physical, mental and social well-being of an individual. Yet there is still skepticism, or perhaps ignorance, in the medical community regarding the need for massage. New interdisciplinary clinics and models including membership-based massage, such as LaVida Massage Wellness Centers, are providing easier, more affordable access to natural wellness solutions. Also, grassroots campaigns, communication, and education are helping to turn the tide.

 

According to Dr. Oz, medicine usually takes 17 years for a proven insight to advance its course; awareness and acceptance has been accelerating with massage. He urged massage and healthcare industry practitioners to help Americans understand their bodies and the power to heal…relax, learn, live positively, and take good care of yourself…pass it on!

Five Everyday Tips to Prevent Back Pain

An ounce of prevention is worth a pound of cure, right? If you are suffering from back pain, you know this all too well. Back pain is one of those ailments that is painfully easy to acquire and unnervingly difficult to banish. And yes, those puns were intended.

Even if you're already suffering from back pain, you can prevent it from getting worse. You can also prevent new forms of back pains from developing. A pain in the back can come from a myriad of causes, after all. And if you're lucky enough to be living pain free, let's keep it that way!

Here are five ways to prevent common forms of back pain:

Lifting to avoid back pain
Start by separating your feet shoulder-width apart. This will give you a solid base. Next, start bending at the knees. Grab the object and lift with your leg muscles as you stand. If what you're trying to lift is too heavy for you, don't do it by yourself. It's not worth the damage, trust us!

Carrying to avoid back pain
Once you have that heavy object in your grasp, hold it close to your body and keep your knees bent slightly to help maintain your balance. Avoid twisting your body at all costs. If you have to turn, point your toes in the direction you'd like to go and pivot your entire body that way. If you have to place the item on a shelf above you, move as close to the shelf as you can, spread your feet in a wide stance and position one foot slightly in front of the other. Do not lean forward, and do not fully extend your arms.

Avoid lifting and carrying altogether
If at all possible, don't lift or carry anything heavy. It sounds like one of those “easier said than done” kind of things, but you'd be surprised how many people hurt their backs by lifting something that could have been transported with a roller bag or dolly. If you can, hire movers to do the heavy lifting. They are professionals and should know how to lift without hurting their own backs.

Be smart about backpacks

A heavy backpack is a recipe for almost certain back pain, but there are few alternatives that help students and travelers carry the mounting weight of books and computers. So instead of ditching the packs altogether, try to make smarter choices. Choose a lightweight backpack with two wide, padded, adjustable shoulder straps. A waist strap will help redistribute the weight from the shoulders to the pelvis. And if at all possible, consider getting a rolling pack. This will take almost all of the strain from the back.

Stretch!

Stretching helps keep the piriformis muscle relaxed and flexible. The muscle is located deep to the glutes and is a common culprit of low back and buttocks pain. A supple piriformis muscle can help relieve pressure from the sciatic nerve, which is a nerve that when compressed, can cause all sorts of pain. A regular stretching regimen before and after activities is a great method of prevention. If you groan at the thought of stretching or aren’t terribly flexible, then consider stretching with the Piri-Stretcher®, our patented therapy tool designed to make it easy for you to effectively stretch the piriformis muscle. 

Prevention and relief, smart habits, and wise choices...living pain free isn't a given, but every positive step we take can help make a difference.

How to Fix Piriformis Syndrome – Low Back, Buttocks and Leg Pain

Ah, piriformis syndrome. A literal pain in the butt. And maybe also thigh. And maybe also numbness. All in all, it's not fun. But can it be fixed? Indeed, it is possible. There are non-invasive treatments out there that can help you recover from this painful condition. Like any medical condition, you will need the help of a professional, and some cases may require a more invasive approach. Only your doctor will be able to help you determine what is right for you.

 

Here's how you may be able to fix piriformis syndrome:

1. Consult your doctor for a diagnosis

Piriformis syndrome could be present for a variety of reasons and you may be dealing with something more serious, only a doctor can help you determine the root of your pain. Expect to undergo imaging and other tests in the process. It may not be a short road to your diagnosis, but it will be worthwhile to know what you're dealing with.

2. Settle on a treatment plan

After your diagnosis, your doctor will review treatment options with you. Know that surgery is rarely presented as an option for treating piriformis syndrome, so if this is your doctor's go-to solution, you may want to get a second opinion. It's possible that surgery may be the best first course of action for you, but it is unlikely. Your treatment plan will likely include some combination of chiropractic, pain relief, physical therapy, massage, stretching and exercise. And it will likely include some behavioral changes. If your doctor determines that your piriformis syndrome comes as a result of over-pronating, he or she may prescribe custom orthotics to correct your gait and prevent future problems. Similarly, if the cause of your woes is to be exacerbated by additional weight on your frame, a healthier diet may be recommended. 

3. Exercise and stretch at home

Fortunately for you, piriformis syndrome almost always responds well to exercise. Because this condition is caused by a damaged muscle, repairing the muscle with stretching is almost always effective. Injections and surgery are not usually recommended for this condition. Even if you are stretching at the chiropractor and exercising with your physical therapist, it is important to include stretching in your daily at-home routine. You may stretch on your own or you may use our patented therapy tool designed to target your stretch to the piriformis muscle.

4. Have some patience

Every stretch and exercise session helps, but just one on its own will not produce the lasting results you'd probably like to see from this irritating condition. Stick with your treatment plan, and keep your doctor informed of any changes or issues you have along the way. It's important to stick with it even when you start feeling better.

A key to avoiding it in the future is with prevention; once you have developed good practices and a routine, you have the power to help prevent it from reoccurring.

What is Sciatica, Really? Causes and Symptoms

Is your back “acting up” again? There are many reasons that people experience back pain, and they range from rather benign to very severe. That's why it's crucial to have your aches and pains evaluated by a professional. In the meantime, if you're wondering if sciatica is a potential culprit, read on.

 

What is sciatica?

Sciatica is a rather general descriptor, and it refers to any type of pain that stems from sciatic nerve irritation. There are many things that can cause sciatica, but it is most often from a compressed root nerve in the lower spine. Sciatica and back pain go hand-in-hand, but back pain isn't the only symptom.

 

The sciatic nerve is the longest and widest nerve we have in the human body. In fact, it runs all the way from the lower back through the buttocks and down just below the knee.

 

Many people look at sciatica as a condition, but if you want to get to the real root of the problem, it's better to consider sciatica as a symptom. Yes, the nerve is being compressed, but there's a reason why it's happening. If you want to solve the problem, of course, you need to know what is causing it.

 

What are the symptoms of sciatica?

Because sciatica stems from compression of a large and important nerve, it has many potential symptoms. You may have just one, or you may have many. Pain in the lower back and radiating pain down the back of the thigh and into the leg are the most common symptoms. Numbness in the buttocks or leg can also occur.

 

There's more than one type of sciatica

In fact, there are two types. Acute, or short-term, and chronic (or long-term). Usually, acute sciatica resolves itself over two to four weeks, and it can be treated with over-the-counter painkillers and other homeopathic remedies. Chronic sciatica almost always involves some sort of physical therapy or chiropractic care. As an absolute last resort, a patient may undergo surgery for chronic sciatica.

What causes sciatica?

One very common cause of sciatica is a herniated disc that compresses the spinal cord. When a disc is herniated, that means it is temporarily out of place, which puts pressure on the sciatic nerve.

 

Although a herniated disc is often the cause of sciatica, there are many other potential causes, so it's important to see your doctor if you think you are having symptoms of sciatica. Other potential causes are spinal stenosis, spondylolisthesis, tumors, spinal infection or injury.

 

 

When the injury that is causing sciatica is to the piriformis muscle in the buttocks, that is called piriformis syndrome. Fortunately, this particular syndrome responds very well to exercise, proper stretching and physical therapy. Our very own Piri-Stretcher^® was designed to help target the problematic muscle with at-home stretching in order to the get most out of every stretch.

Focused Stretching for Prevention & Relief of Low Back, Buttocks, Leg Pain

Piriformis Syndrome is a condition in which the piriformis muscle irritates the sciatic nerve leading to pain or numbness in the buttocks region, and referring pain along the path of sciatic nerve. This referred pain (also known as sciatica) normally descends into the lower rear or the back of the thigh. The syndrome usually develops when the piriformis muscle becomes tight and places pressure on the sciatic nerve which runs beneath it.

Who gets Piriformis Syndrome?

Piriformis Syndrome is common among athletes and active individuals such as runners, swimmers, walkers, golfers, equestrians, and bicyclists. It is also common for those who sit extended periods, whether at home, or working – including truck drivers, delivery drivers, customer service or call center representatives, office staff, and IT representatives. The muscle-related condition creates deep pain in the buttocks region and low back, which is made worse by sitting for long hours.

What are ways to help prevent it?

Prevention is important for Piriformis Syndrome. Ways that can help prevent the Syndrome include exercising or stretching the piriformis and surrounding glute muscles, learning new routines particularly for repetitive activities, and modifying sitting positions. Strengthening the muscles of the buttocks, lower back and hips also helps prevent Piriformis Syndrome. To keep the tendons and muscles supple and flexible, it is essential to undertake a stretching routine. Flexible tendons and muscles are vital in prevention of sprain or strain injuries.

A thorough, proper warm-up is another important measure to help prevent Piriformis Syndrome. A good warm-up helps prepare tendons and muscles for physical activity to come. Without warm-up, the tendons and muscles can become stiff and tight, causing insufficient blood flow to the hip area, which can lead to lack of nutrients and oxygen for the muscles.

What if it’s hard to exercise or warm up when experiencing pain?

It’s definitely a catch 22, you feel pain and don’t want to move, but you need to move to grow stronger in order to help relieve the pain…so now what? Joint rotations are one way to ease into an exercise routine. Rotate your joints starting either from your toes and working your way up, or from your fingers and working your way down. This facilitates joint motion by lubricating the entire joint with synovial fluid, permitting joints to function more easily using slow circular movements, both clockwise and counter-clockwise. Here’s a suggestion for joints and the order to rotate: (in the order given, or in the reverse order):

1. fingers and knuckles

2. wrists

3. elbows

4. shoulders

5. neck

6. trunk/waist

7. hips

8. legs

9. knees

10. ankles

11. toes

Another way to warm up is with a brisk walk. Once you are warmed up, then stretching the piriformis muscle becomes more effective.  Since the muscle is located deep to the glutes, and is not an easy one to get to, we developed the Piri-Stretcher® - a therapy tool which gently guides you to help complete a focused stretch of the piriformis muscle. As with all exercise, and particularly with pain management, it’s important to develop a routine. Set time aside for yourself every day. Focus on your warm up. Focus on your stretching. Focus on YOU. You will feel happy and healthier for it.

3 Reasons Why You Shouldn't Hate Your Piriformis Muscle

You didn't always know where your piriformis was, did you? You may have learned in anatomy class, but even then, it probably didn't stick with you. If you're like most people, you became painfully aware of your piriformis muscle when it started to change your life.

When this muscle is damaged, it can put pressure on the sciatic nerve and cause pain or numbness. This condition is called piriformis syndrome. It's a safe bet that the day you were diagnosed was also the day you became a piriformis hater. But don't be so quick to hate. This muscle also does a lot of good.

Here are three reasons you should appreciate your piriformis muscle:

1. You like to walk and run – Although we're often quick to curse the piriformis muscle when it isn't working properly, we usually don't praise it for the things it gets right. So, let's take a moment to be thankful that we have piriformis muscles that help rotate our hips and thighs. It may be making the tasks of walking and running seem difficult now, but if the piriformis muscle was absent, you'd find these tasks much more difficult.

2. It may be protecting you from greater pain – Sometimes, piriformis syndrome is caused by something we're doing. For example, you may be over-pronating your foot when you walk or run, which causes the knee to rotate. Your piriformis muscle springs into action to protect your knee from rotating too far, and in the process, the muscle experiences strain. This isn't always the reason for piriformis syndrome, but it is one possible cause.

3. You can treat yourself at home with minimal effort – If you think you may have piriformis syndrome, it's important to get an accurate diagnosis from a professional. It is possible that your symptoms could be caused by another form of sciatica or something else entirely. Upon diagnosis, your doctor will discuss a treatment plan that will probably include some form of physical therapy and stretching. The good news is that much of the stretching can be done at home. Miracle Stretch® offers a patented therapy tool, the Piri-Stretcher®, designed to help you isolate the piriformis muscle and get a targeted stretch every time. Many of our customers report that with regular use (stretching), their symptoms have subsided. Unlike other forms of sciatica, piriformis syndrome is caused by a damaged muscle, so the treatment usually involves addressing the problem by attempting to heal the muscle. Fortunately, surgery and other invasive treatments are usually a last resort for treating this condition.

 

Note: If over-pronation is a cause of your piriformis syndrome, your doctor may recommend additional treatments, such as orthotics, to help adjust your gait.

Home Help for Piriformis Syndrome & Sciatica

When you’re suffering from Piriformis Syndrome or Sciatica, your lower back, buttocks, and even your legs hurt so badly that you don’t feel like walking, doing day-to-day activities, playing with your children or grandchildren, even sitting at work all day is painful…it’s nearly impossible to enjoy living! That’s why it’s helpful to understand how to get home help for piriformis syndrome and sciatica.

Here are some ideas to ease the pain – because it’s time to finally get some at-home help for your piriformis syndrome and sciatica symptoms:

1. Pay attention to your body. When you have piriformis syndrome or sciatica, it’s not uncommon for repetitive activities to cause pain and discomfort. If you usually have flare-ups when you sit at your desk for a long period or climb the stairs, do your best to avoid those things. Get up and walk around periodically during the day and make less frequent trips up and down the stairs.
2. Apply a cold compress. Even if you try your best to avoid the things that cause pain, your piriformis muscle is bound to act up at some point. Keep a cold compress handy and apply it directly to the muscle (it’s located in your buttocks, right next to your hip).
3. Rest. This one may sound obvious, but when your sciatica starts acting up, it’s time to rest. Instead of sitting on your problem area (your butt), lay down for about 10 to 15 minutes. If you can lay down with a cold compress on your piriformis muscle, that’s even better.
4. Take acetaminophen. When the pain is unbearable and you must get back to work (or go pick up the kids), acetaminophen should help dull the pain for a few hours. Even though this over-the-counter medicine will make you feel better, it’s important that you still relax the muscle as much as possible.
5. Stretch. Piriformis syndrome and sciatica are caused by spasms or inflammation of the piriformis muscle that puts pressure on the sciatic nerve. By stretching the muscle regularly, you will relax it, so it will be less prone to compress the sciatic nerve which is causing pain. But, the piriformis muscle is a tricky one, it’s not easy to reach, and yet, it is important you stretch that specific muscle. This is why we developed the Piri-Stretcher® – a device that helps target your stretch to the piriformis muscle, so you get the most out of your efforts.

Dealing with piriformis syndrome and sciatica can be a challenge, but with regular home care and stretching, many cases subside over time. Because it’s a muscle problem, it can often be solved by strengthening the muscle, making home help for piriformis syndrome not only easy, but extremely effective. So that way you can enjoy living again.

Runners and Piriformis Syndrome

When you made the decision to become a runner, you probably thought you were doing the right thing by your body. Running provides all kinds of health benefits including more energy, conditioning, and a positive attitude, but along with that, running can put a great deal of strain on your joints and muscles – especially if you’re not running with proper form.

Runners and Piriformis Syndrome

Runners are especially at risk of developing piriformis syndrome because they are constantly engaging in pure forward movement, which can weaken hip adductors and abductors over time. The adductor muscle group, also known as the groin muscles, is a group located on the medial side of the thigh. The abductor muscle group is located on the lateral side of the thigh. These are the muscles that allow us to open and close our legs, so injury or weakness can have a serious impact on a person's life…and combined with other weak muscles, such as glutes, you're really in for some trouble. When these muscles aren't working properly, it puts extra strain on the piriformis muscle, which in turn puts pressure on the sciatic nerve. And no one wants to upset the sciatic nerve.

The Role of the Sciatic Nerve

The sciatic nerve is the longest nerve in the human body and is responsible for sensations and movement in our lower back and limbs. When there's pressure on the sciatic nerve, it can present pain, numbness or weakness in the lower back and buttocks that may radiate all the way down the leg. As you can imagine, this is not an ideal situation for someone who is preparing for a race or a marathon.

And Sometimes, It's Overpronation

Another reason runners are susceptible to piriformis syndrome is because some runners overpronate, which means they turn their feet inward when they run. On impact, this may cause the knee to rotate. This is when the piriformis muscle springs in to action in an attempt to limit the motion of the knee. While it may be successful, it protects the knee at its own expense. Over time, the piriformis muscle experiences symptoms of overuse and can become tight. Again, this may put pressure on the sciatic nerve and cause piriformis syndrome or sciatica.

How Runners Treat Piriformis Syndrome

Before you can treat piriformis syndrome, it must first be diagnosed. Symptoms alone are not enough to diagnose the syndrome. In fact, pain and numbness in the lower limbs, back, and buttocks could have many causes, so it's important to get a thorough evaluation and diagnosis before starting any treatment program. Once piriformis syndrome is diagnosed, it's time for some good news.

You'll be happy to know that piriformis syndrome is often treatable with a balanced physical therapy and home exercise program that includes stretching. Surgery and invasive treatments are usually only exercised as a last resort. The goal is to rehabilitate the piriformis muscle, which can be difficult to do on your own.

The key is to target stretching to that specific muscle. And that's why we developed the Piri-Stretcher®. This doctor recommended device is designed specifically for users to target their stretch to the problematic piriformis muscle, and it's so easy to use that just about anyone (even those of us who can barely touch our toes!) can do it from the comfort of their own home. So for you weekend warriors and first time marathoners with limited flexibility, take the time to stretch properly – running is a personal commitment and when you’re making the most of your efforts, you will feel confident and run healthy.

Golfing with Piriformis Syndrome

Now that the weather is getting warmer (finally) in most of the country, it's time for many of you to dust off those golf clubs and get back out on the green!

But some of you may be cringing at the thought of the pain in the butt that is sure to ensue.

Piriformis syndrome is a common condition for golfers, and it is one that keeps even the best of us off of the course. But it doesn't have to. Over time, stretching can really help alleviate the pain from piriformis syndrome. It can prevent that radiating pain that starts in the buttocks or lower back and rolls all the way down the leg.

When should you stretch?

Stretching should be done regularly, so plan to stretch a few times a week. Most people like to schedule stretching sessions in the morning or night, so it doesn't get in the way of other daily activities. Ideally, you should be stretching throughout the year, whether you're hitting the golf course or not. Still, it's more important to get your stretching in during golf season, so if you've been slacking throughout the year, now is the time to get back into that routine.

Why should you stretch?

Over time, stretching can help repair the muscle that is causing so much pain in your life. When the muscle is relaxed and healthy, it isn't likely to put pressure on the sciatic nerve, which is what happens when you're experiencing pain, numbness or discomfort. Studies have shown that non-invasive treatments such as stretching and physical therapy are more effective than things like surgery or injections.

One study, as noted by Parziale et al, found that surgery should be considered only as a last resort as treatment for Piriformis Syndrome and more conservative treatments are often effective at treating symptoms. So, if you're a golfer dealing with pain in the right or left buttock, pain that radiates to the anterior thigh, groin and lower limbs, pain while sitting, increased pain from running, or difficulty performing daily activities, you may benefit from stretching.

And relief from piriformis syndrome means that you can pick up those clubs and get back to the sport you love. Who needs more of a reason to stretch?

How should you stretch?

The key to effective stretching for piriformis syndrome is to target that elusive piriformis muscle. It is located adjacent to the hip at the top of the buttocks. There are many stretches you can do to target the correct area. If you're concerned or want to be sure you're making the most out of your stretching sessions, you may be interested in checking out the Piri-Stretcher®. The Piri-Stretcher® is a stretching tool which is registered with the FDA as a Class 1 Medical Device for exercise and fitness. It can help relieve pain associated with sciatica or piriformis syndrome by providing assistance to complete a targeted stretch of the piriformis muscle – which is particularly helpful for those of us with limited flexibility. Which after a round of golf, it sure is nice to have a little help with a stretch.

Sports and Piriformis Syndrome

It's no secret that you don't have to be an athlete to develop piriformis syndrome, but it is a condition that does afflict many competitors. There's more than one reason for this, but fortunately, piriformis syndrome can usually be treated without invasive surgery or dangerous medications. Which types of athletes seems to be more prone to piriformis problems than others? Let's explore...

Piriformis Syndrome and Running

While out on your morning run, you feel a sharp and persisting pain in your buttocks. You're an athlete, so you power through, but now your hamstrings are starting to feel tight and sore, so you slow down a bit. With a reduced pace and a little pain, you finish the run. Afterward, the tingling sets in. It starts I the back of your upper thigh and continues down your calf. Runner, meet your piriformis muscle. It's not the best of introductions, but it's how most runners first learn of this important muscle.

Swimming and Piriformis Syndrome

Because water reduces impact on the body, swimming is usually a very safe sport for your muscles and joints. But sometimes, swimmers will develop piriformis syndrome. It often occurs when the swimmer is also engaging in other exercises in addition to swimming, such as running and cycling, and this is very common when training for a triathlon.

Piriformis Syndrome and Horseback Riding

It's impossible to ride without putting pressure on the piriformis muscle. Fortunately, the pressure doesn't always lead to piriformis syndrome, but that's little relief for sufferers. Bouncing on a hard saddle is all but out of the question for most people who suffer from this syndrome, a diagnosis of piriformis syndrome hits equestrians especially hard. If this sounds like you, don't despair. There's a very good chance that you'll be back on that literal horse soon.

Although these sports may lead to piriformis syndrome, don't think you're safe because your most strenuous activity involves lifting and lowering the remote. Prolonged sitting can put unnecessary pressure on this muscle and lead to piriformis syndrome over time. And there are some people who are anatomically more likely to develop this syndrome because their sciatic nerve flows directly through the piriformis muscle, instead of around it. So, there is no definitive way to prevent this condition, but there are ways of treating a problematic piriformis. The key to preventing piriformis syndrome lies in stretching and engaging in moderate activity.

Stretching is a very effective method for treating piriformis syndrome, and it has helped alleviate pain in the buttocks, lower back, and legs for many people. The key is to target your stretch to the piriformis muscle. If you're having trouble or don't know where to start, consider using the Piri-Stretcher®, an FDA registered medical device that is designed to target your stretch to the piriformis muscle.

With the right treatment, you can get back on that horse…or in that bathing suit…or in those running shoes…or on that couch (!) in no time.

Easy Help for Piriformis Muscle Pain

“Ouch, my piriformis is killing me today!” Those are words you never hear, yet piriformis muscle pain is a very real problem for many people.

More likely, you might hear someone with piriformis syndrome say that they have a literal pain in the rear end, or their lower limbs are numb or hurting. That's because it's exactly what they are feeling, and to be honest, most people don't know what or where the piriformis muscle is.

Understanding the Piriformis Muscle

Not surprisingly, the reason for that pain in the rear is a muscle that is located, well, in the rear. The piriformis muscle is right next to your hip joint at the top of your hip. Although you may never hear about it until there's a problem, the piriformis muscle is actually a very important one. It plays an important role in stabilizing your hip and rotating the thigh away from the body.

You use this muscle almost constantly. It's used for walking, shifting weight and for balance, which means you can stand straight without your piriformis muscle. Virtually any time you move your legs, you're using your piriformis muscle.

The Reason for Piriformis Muscle Pain

If you're experiencing pain in your piriformis, it may be for a number of reasons. Some people are born with a sciatic nerve that passes through the muscle instead of behind. These people are more likely to experience piriformis pain than others, but they aren't the only ones who have trouble with this important muscle. A piriformis muscle strain or injury can put pressure on the nearby sciatic nerve and cause piriformis muscle pain, which can also come along with numbness and tingling that radiates down the leg.

An All-Too Common Problem

Low back pain affects about 80 percent of the population, so if you're dealing with piriformis musle-related issues, you may take comfort in the fact that you're not alone. Piriformis syndrome is a common cause of low back pain, and is an issue becoming more common. Fortunately, there are non-invasive treatment options that have proven to be successful for most sufferers.

Help for Piriformis Muscle Pain

Stretching has proven to be one of the most effective and least invasive methods of treating piriformis syndrome and alleviating the associated pain. Often, stretching is prescribed alongside other treatment methods, such as physical therapy or acupuncture. And studies have shown that it's a good regimen. It has been proven that prolonged stretching, hip flexion, hip adduction and internal rotation are all effective treatments for low back, buttocks and radiating leg pain that can come from piriformis syndrome. So…stretching versus surgery, why not give it a try! 

Common Piriformis Injury Causes

Sometimes, when you pull a muscle, you can tell exactly where it is by where you're feeling pain. But when you're dealing with piriformis injury symptoms, it's not always obvious. That's why it's important to know the symptoms, but it's also important to understand how the piriformis injury causes. First, because you may be able to avoid injury in the first place. Second, if you're feeling symptoms, you might be able to trace it back to the point of injury, which will help determine what type of injury you have.

How Can You Injure the Piriformis Muscle?

It is shockingly easy to injure the piriformis muscle. As you fully extend your leg, whether it is during a walk, cycle or swim, it is the gluteus maximus that is primarily responsible for this movement, but there are external rotators that help. Those rotators are also hard at work whenever the leg is rotated. If, for any reason, the rotators are used for an extended period of time, they are likely to experience injury. This may happen as a result of a muscle imbalance or muscle weakness (where the rotators pick up the slack for weaker muscles).

Let's take a look at some common examples:

1. Hyper- or Hypopronation of the Ankle. Whenever there are issues with the ankle, it is common to see the entire leg rotate to overcompensate. So, instead of engaging the leg, the action is shifted up to the hip extensors, which includes the hamstrings, glutes and external rotators.

2. Weak Abductor Muscles. Abductor muscles help to stabilize the pelvis while you walk, so it stays level as you switch from foot to foot. Just more proof that our bodies work a whole lot harder than we realize. But these muscles often become overused and weak, which causes the adductor muscles to become tight and potentially contracted. Since adductors help with hip extension and rotation, this domino effect extends to impact hip extension, putting pressure on the external rotators, which then puts them at risk for injury. Essentially, when one muscle doesn't work properly, others have to pitch in to get the job done, stretching them too thin.

Is a Piriformis Injury the Same as Piriformis Syndrome?

Not necessarily. Piriformis syndrome is caused by a piriformis injury, but a piriformis injury does not necessarily cause piriformis syndrome. Confused yet? Think of the injury as a simple muscle strain. If that strain becomes inflamed or begins to spasm, it may put pressure on the sciatic nerve. If this happens, the injury becomes piriformis syndrome.

Either way, it is important to treat the piriformis injury so it doesn't get worse. Fortunately, stretching has been proven to help in both situations. The main issue is that it's difficult to know when you are properly stretching that muscle, which is why we produced the Piri-Stretcher®.The Piri-Stretcher® is registered with the FDA as a class 1 medical device, and it is used to treat piriformis syndrome and sciatica.

Piriformis Syndrome and Acupuncture

Have you ever heard anyone say that Piriformis Syndrome is rare? Well, it's probably not as rare as those may think. Many cases of this syndrome are categorized under the blanket of “low back pain”, and so, they may not be treated properly. 

Low back pain can be treated a number of ways, depending on its root cause; and it definitely helps to know whether it is a disc or a muscle that is causing your pain. Since piriformis syndrome, at its root, is a muscle issue, we've decided to explore acupuncture as a treatment in this week's post.

Acupuncture as Treatment for Piriformis Syndrome

Much like with any other treatment, acupuncture for PS starts with a thorough examination. The practitioner will attempt to locate the area where the nerves are pinched. For example, if the patient is experiencing pain in the buttock area, the nerves are likely being compressed in the inferior gluteal region.

Many practitioners claim they can spot piriformis syndrome on sight because the patient tends to lean toward the unaffected side while sitting or standing in order to reduce sciatic nerve compression. Patients with these symptoms also rely on heavy doses of ibuprofen or naproxen to dull the pain. Of course, this isn't enough of an exam to diagnose piriformis syndrome, though. It is recommended that patients see the general practitioner, and then, likely, a specialist for their diagnosis before they seek a treatment such as acupuncture.

Typically, an acupuncturist will use gauge #36 Chinese acupuncture needles of 1.5 to 2-inches in length. Treatment is done with a micro-current device and is focused on two to four trigger areas on the piriformis muscle itself.

Most acupuncturists suggest that patients seek treatment one to three times per week. The frequency will depend on the level of pain they are experiencing. Many patients experience some level of relief by their eighth treatment. This may include improved range of motion and reduced pain and tingling.

Piriformis Syndrome and Stretching

Although piriformis syndrome may improve with acupuncture treatment, acupuncturists also recommend stretching the muscle to aid in treatment. Check out this excerpt from a 2002 Acupuncture Today article:

“A course of daily stretching exercises is recommended (part of the protocol) to patients to assist in recovery of the muscles and tendons.”

The article goes on to recommend posture training as part of treatment, which makes perfect sense because posture is such an important part of maintaining back health.

We've found that many patients have trouble targeting the piriformis muscle with their at-home stretches, which is why we developed the Piri-Stretcher®.

The Piri-Stretcher® is an FDA registered medical device that is specifically designed to help the user target their stretch to the piriformis muscle in order to strengthen the muscle and speed up recovery time.

The bottom line about acupuncture for piriformis syndrome is that it may be effective, but it works best when combined with a daily or weekly stretching regimen. 

Alternative Methods for Pain Management

When you're first prescribed pain medication, it may seem like a happy day. Not that you're a fan of drugs or anything, but the medication seems give hope for an an end to your pain. It even works for a short time – until you have to start taking more, and then more still. And then you realize that you're more reliant on these pills than you would like to be. And where you could see an end to your pain before, now you just see a road that leads to addiction.

With 31 million Americans suffering from low back pain alone, this is an issue that affects a great number of people in our country. So, how can we manage pain without relying on medications with serious side effects and risks of addiction? There are quite a few natural pain relievers out there. The key is finding the right one, or combination of ones, that works for you.

Stretching

A staggering 70 to 80 percent of low back pain is muscle related; this is due to conditions such as sciatica, Myofascial pain and piriformis syndrome. Stretching can help loosen tight muscles and begin relieving pain that may be caused as a result of muscle tension. As an example, piriformis syndrome is caused when the piriformis muscle, one of the lateral rotators buried deep to the gluteal muscles, is stressed or tight and puts pressure on the ever-important sciatic nerve. This pressure causes an array of pain in the lower back, buttocks, and legs; and often leads to Sciatica. By using a therapeutic tool, such as the Piri-Stretcher®, to target stretches to the correct muscle, patients increase strength and mobility and can begin to heal the muscle that is at the root of so much pain.

Lifestyle changes

No one wants to hear this, but if you're carrying around some extra weight, this may be causing or contributing to your pain – especially if that pain is in your back. Diet and exercise can help you shed the problematic weight, which can help relieve your pain. This method alone may not eliminate the pain entirely, but depending on how much weight you lose, it can make a major impact.

Chiropractic care

If your pain is in the back, a good chiropractor may be able to help relieve it for you. Chiropractors are trained in healing the back and keeping it healthy, and they employ various methods to help get your back into proper alignment and keep your muscles from tensing up. The right chiropractor will find the root cause of your issue and begin a treatment plan to help you get better over the long term. This method is aimed at actually healing what ails you, and not just covering up the problem with medication.

Low back pain sufferers incur a wide array of costs from pain relief methods including surgery, physician visits, X-rays, MRI scans, medications and injections in order to try to make pain go away. Some of these costs are necessary in order to identify and start treating the problem. Others are likely to mask the symptoms, which may do more harm than good in the long run. Instead of covering up the problem, maybe it's time to start making real progress with a pain-relief program targeted at solving the underlying issue.

Stretches for Piriformis Syndrome: Do They Work?

In the interest of full disclosure, we sell a product that helps with piriformis stretches. But we're not promoting stretching because of the product, we've actually produced the product because we know that stretching helps, and we wanted to make it easier for people to target the piriformis muscle in their stretches. 

Okay, so now down to the nitty gritty. We don't expect you to take us on our word that stretching works. Let's look at the results of a few studies and articles published in peer-reviewed medical journals.

1. Piriformis syndrome: a rational approach to management. This article was published in the December 1991 issue of the journal Pain, and as promised in the title, it outlines a rational approach to managing piriformis treatment. The approach is as follows:

     1. Correct any underlying issues that may be causing piriformis syndrome

     2. Prescribe an at-home program of muscle stretching, which may be augmented with physical therapy.

     3. A trial of steroid injections may be attempted (although more recent studies have found that this may not be the best course of action any longer).

     4. If all else fails, consider a surgical intervention.

2. The Effectiveness of Electrotherapy with Manual Therapy in the Treatment of Piriformis Syndrome. In this 2012 International Journal of Rehabilitation Sciences study, researchers divided 50 patients with piriformis syndrome into two groups. The control group underwent electrotherapy and the experimental group underwent manual therapy (including soft tissue and joint mobilization techniques with stretching exercises. Both groups had regular physical therapy sessions for three weeks and were taught a self-care plan to use at home. Researchers found that the experimental group of stretchers scored lower on total disability tests at the end of the study than those in the control group, leading researchers to conclude that stretching with soft tissue and joint mobilization is a more effective treatment for piriformis syndrome than electrotherapy.

3. The Piriformis Syndrome. In clinical study, as noted in the American Journal of Orthopedics, researchers concluded that a surgical intervention is rarely necessary to treat piriformis syndrome, and conservative treatments are sufficient in most cases to treat symptoms, such as buttock pain, radiating anterior thigh, groin or lower limb pain, pain while sitting, and low back pain associated with piriformis syndrome. Patients in this study used stretching and other conservative treatments such as ultrasound, local massage and eliminating negative habits.

Now that you have the data, talk to your doctor about piriformis treatment methods. If you're interested in learning more about our medical device to help with stretching, visit our website at www.MiracleStretch.com. Here, you'll find more information on piriformis syndrome and recommended stretching exercises. 

The True Cost of Back Pain

What's the most common reason people visit the doctor's office? Okay, well that happens to be the common cold, but low back pain (LBP) is up there. This condition results in billions (with a “B”) of dollars in medical and labor costs every single year.

And although LBP isn't the number one reason people visit the doctor's office, it is among the top reasons people visit the emergency room. In fact, in 2008, there were an average of 9,400 daily emergency department visits for back pain across the U.S. And that's just the beginning. Let's take a closer look at the true cost of back pain.

Back Pain Treatment Costs

According to Medicare data collected from 1996 to 2004, there was a 629 percent increase in expenditures for epidural steroid injections, a 423 percent increase in opioids prescribed, and a 307 percent increase in spinal infusions. Even with the costs set aside, these numbers are frightening. A 423 percent (!) increase in opioids prescribed? How many more spinal infusions? Yikes.

So, with all of this back pain treatment, there must be a reduction in disability, right?

Wrong.

Social Security disability statistics note that musculoskeletal disorder disability has risen 4.8 percent from 2004 to 2005.

Now for some good news...

Physical therapy has been shown to be an inexpensive yet effective treatment for back pain. A 2007 Annals of Internal Medicine review found that manual physical therapy and exercise are effective at treating both sub-acute and chronic low back pain.

A 2009 Journal of the American Academy of Orthopaedic Surgeons found that a treatment program that combines physical therapy with anti-inflammatory medications is the most effective treatment for most cases of symptomatic lumbar degenerative disc disease, a common cause of low back pain.

Consumer Reports continues to rank physical therapy among the top treatment choices for readers with back pain, according to a 2009 survey of more than 14,000 Americans with back pain. Other “hands-on” therapies also ranked higher on this survey than the expensive and often invasive treatment methods mentioned above, which leaves us with the conclusion that patients would be wise to seek out more conservative options at their first attempt to treat back pain. Not only do they stand to save on medical bills and missed days of work, but they also may sidestep side effects and risk factors associated with more invasive methods of treatment.

Stretching is one hands-on therapy that has also proven to be effective for treating low back pain, and it's one that can be done in the comfort of a patient's home. Using the Piri-Stretcher®, patients can target their stretch to the piriformis muscle that is the cause of low back pain for many individuals. The piriformis muscle, when damaged or stressed, can put pressure on the sciatic nerve that controls feeling in the lower back and limbs. Treating the cause of the problem by stretching the muscle is not only cost effective, but it also comes without side effects and with little to no risk involved.