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.