Sciatica : What You Should Know

Ever get a sharp pain in the back of the leg? A leg cramp that won't go away? You might have sciatica. 
There a lot of issues people come in to the Backrub to remedy. One of these such issues is sciatica- an ailment some people do not even realize that they have. So, what is it and how can you get rid of it?

Sciatica generally comes from pressure on the discs that cushion the bone- a "pinched nerve".  The nerve might be pinched inside or outside of the spinal canal as it passes into the leg. 

Aging wear and tear also can contribute, with sciatica effecting people aged 30 - 50.

Common symptoms of sciatica include:
- Weakness, numbness, or difficulty moving the leg or foot- A constant pain on one side of the rear
- A shooting pain that makes it difficult to stand up
- Pain in the rear or leg that is worse when sitting
- Burning or tingling down the leg

The main goals you want to reach when you're looking to treat sciatica is to reduce the inflammation and muscle spasms. Luckily there are ways you can do this without heading to the doctor:

Icing and Heat: Ice your lower spine area and around your hips for about twenty minutes - this will lessen the inflammation. Follow by applying heat, either through a hot bath or heating pads - which will increase your circulation and quicken the healing process.  

Stretching and Core Muscle Strength: Although you may not want to, a few stretching moves will help release muscle spasms and help prevent sciatica pain in future. Try this short helpful video for a stretching guide.

Massage Therapy: If stretching is out of the question, a massage can get you immediate relief. The Backrub practitioners offer deep tissue massage - for sciatica that means calming the muscle spasms and restoring the "numb" feeling you may have in your legs and feet. Regular visits also contribute to restoring your balance and body structure, an important component to healing many body ailments including sciatica. 

Come into The Backrub today for a session to help restore you body's natural balance - we're open 7 days a week! Walk-ins or booking available - 651-698-4567

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Rejuvenate For Summer : Part V: Roadtrips

Summer means vacations means road trips. Our bodies and boredom can take its toll on long hours in the car, so how can you keep healthy and happy behind the seatbelt?

 Body

Fuel up by bringing healthy snacks like grapes, nuts, berries, string cheese, yogurt - these will help you stay alert for the long distant driving. If you have a hard time sticking to healthy snacks, try portion control by preparing small bags of goodies before you go.

 Check out these sites for more ideas:

Snackin' Better On The Road

Healthy Car-Trip Snacks You Can Make Yourself 

Great Regional Foods Along Highways, Small Towns & City Neighborhoods

Keep your body from getting sore by stopping at regular intervals and getting out of the car. When you're stuck for long periods in the car, try some Stoplight Yoga:

Basics: Concentrate on your breathing and keep a good posture

Waiter Pose: Hold onto the steering wheel with one hand, and then raise your other hand and firmly press it flat against the roof of the car. Hold for a few seconds as you breathe. Release the pose, then take the hand back a little further. Press, breathe, and hold again. Keep taking the hand back a little at a time as you open up your arm pit and the side of your body.

Spinal Twists: Keeping your foot on the brake, sit up a little straighter and gently pull your abs in, then using leverage with your right hand in between the seats, reach across with your left hand to a comfortable place on the passenger seat and pull yourself into a gentle twist. Look over the right shoulder. Keep breathing and hold for 10 - 15 seconds, slowly release, check the stoplight and at the next signal, twist to the other side. 

...and a few sites for stretch ideas when you get out of the car

Men's Health

Woman's Day

Drive Time Yoga

Camping Road Trip

 

Mind

Those breaks are important, not just to stretch your body but to rejuvenate the mind. Get some fresh air, close your eyes for a bit and relax - you deserve it!

To keep you alert on the road, try some of these sites games, trivia and more...

Best Road Trip Apps

15 Road Trip Games For Adults

Music on the Road

Do you have tips for the road? Let us know via Facebook, Twitter or email!

Rejuvenate for Summer: Part II: Run Around

Last post's subject gave tips on venturing into the backyard and preparing your body for outdoor spring cleaning. If you're looking to getting past the garden and taking advantage of the paths around the neighborhood, running is the perfect way. The Twin Cities has been named as one of the best cities to run around in, thanks to the beautiful lakes and Mississippi river. Whether you're an avid runner or enjoy a brisk walk around the block, we've got a few pointers for you before you go...

There are a lot of ways to prepare yourself to avoid injury, key word is *stretching*.... A LOT

Great foods to help you fuel your runs (yum!):

Eggs - contains all the crucial amino acids your hard-working muscles need to promote recovery

Sweet Potatoes - have manganese and copper, minerals that help make healthy, functioning muscles 

Whole Grain Bread/Pasta - eat this over white bread/pasta to promote weight-loss and still get the carb-fuel in

Bananas - the potassium helps regulate blood pressure while the carbs give natural energy

 Low-Fat Yogurt - Calcium is crucial to building bone-mass!

Check out the link Running A Thousand Miles for more food advice

Minnesota's heat and humidity can quickly leave you parched. Don't forget to hydrate no matter how hard or easy the run is!

For motivation, get ready for one of these upcoming races:

5K Beer Run! every weekend until the end of June in Minneapolis

Heartbeat 5000 June 22nd in Minneapolis  

Midnight Sun Midnight Run June 28th along Lake Superior

Warrior Dash June 29th in Hastings 

Independence Day Races July 6th in Minneapolis

And many more options when you go to RunningintheUSA.com

Check out the Twin Cities Running Club for routes near you and The Running Room has a lot of great advice on training programs, races and getting the right gear.

Did you know that going barefoot is much more beneficial than jogging with traditional running shoes? Posture, balance improvement and less injury are very big factors to consider  for avid runners. For everyone out there who is anticipating the warmer weather as a sign to get out the running shoes and go for a good old fashioned jog, or just want an excuse to go barefoot, here's an infographic to show the growing trend of barefoot running @ Runningshoes.com
  

Do you have any running tips or marathons you'd like to promote? Shoot us an email: inquiries@greatbackrubs.com or a friendly Facebook message!

Rejuvenate for Summer: Part I: Enter The Yard

Now that it is getting warmer outside (finally!), we are starting to look for ways to enjoy the sunshine and fresh air. Yard work and spring cleaning is the perfect way to take advantage of this but how do we prepare our bodies after a long winter inside? 

Back, shoulder and knee pain are all very common after the first week of grabbing the rake and tree trimmers. These ailments can easily be avoided by limbering up and using these tips before heading to the yard:

- Warm up! Take a walk around the block and STRETCH those legs and arms

- Lift heavy loads properly: with your knees and legs

- Avoid bending over so much - kneel and try to use kneepads rather than standing for a long period of time

- Don't overdo it with just one job - move around the yard after 15 minutes of one task and work on something else 

- Hydrate! Keep a bottle of water nearby and cool down with some more easy stretches and a shower

Gardening and yard work can be therapeutic so stick to these guidelines to enjoy your hard work - all summer long!

How do you get your body ready for the summer? Let us know via Twitter, Facebook or a good ol fashioned phone call! 651-698-3338 to book your next massage. Happy spring!