Exercises for Sciatica and Back Pain

Sciatica refers to pain that radiates along the path of your sciatic nerve, which branches from your lower back at L1-S1, goes through your hips and buttocks, and down each leg. Next Tuesday we will be talking about what causes this and what you can do to help manage and prevent it.

Our June workshop is coming up NEXT Tuesday June 11. We will begin with a short anatomy and physiology review, where Dr. Karo will explain how your lumbar spine works, and how it integrates with your hips and lower extremities.

Afterwards we will get interactive, and go through some of the foundational exercises for improving the function of your lower back and hips.

Wear athletic type clothing that you can move freely in.

RSVP below. Space is limited, but friends and family are always welcome!

Name *
Name

Sciatica, Lower Back Pain, Leg Pain

Sciatica refers to pain that radiates along the path of your sciatic nerve, which branches from your lower back at L1-S1, goes through your hips and buttocks, and down each leg. At Platinum Chiropractic we approach this problem from the roots.

Sciatica, Lower back pain, leg pain …. it is likely that yourself or someone you know has or is currently experiencing one or more of these symptoms. But what is sciatica really? 

Sciatica refers to pain that radiates along the path of your sciatic nerve, which branches from your lower back at L1-S1, goes through your hips and buttocks, and down each leg. Irritation to this nerve bundle anywhere along the pathway may cause lower back pain and, or leg pain, muscle weakness, or foot drop, just to name a few. Because of the wide variety of potential secondary conditions, sciatica is a very loose diagnosis with no effective long term treatment under standard medical care.

However, the way we approach this problem at Platinum Chiropractic is from the roots. Since these nerves originate from the lumbar spine, our first assessment is of the lower spinal vertebrae. We asses for Neuro-Structural shifts that could be irritating the nerves running down the leg. Usually, when we can correct the problem at the cause, the secondary symptoms such as leg pain, cramps, foot drop, etc. tend to go away on their own. We also include specific exercises to address any imbalances and help strengthen after we’ve corrected the problem. This is why we get such great results with our patients who have sciatica, or back pain in general. 

We invite you to our next workshop, June 11 at 6:30: Mobility for Low Back Pain to learn more. RSVP below:

Name *
Name

Shoulder Mobility & Rehab

Look at this good looking group of people! great to see everyone who made it to our workshop on Tuesday night. We hi-lighted some strategies everyone can do at home or at work to keep their shoulders healthy and happy. We went through some basic, but powerful movements starting from the neck out to the hands. 

Take a look the video below for an except from the event. If you're not already following us, for more videos and tips, make sure to like us on our social media channels: 

Mobility Workshop: Shoulder Rehab

ShoulderRehab

Join us on Tuesday April 9 at 6:30 pm for our Shoulder Rehab Mobility Workshop. Dr. Karo will be going over how our shoulders work and what you can do to decrease your risk of injuries and rehab injuries you may already have experienced.

Space is limited for this interactive workshop, so RSVP today to save your spot.

Name *
Name

Movement Deficiency Syndrome

Dr. James Chestnut, who we had the opportunity to present this weekend, coined the term ‘Movement Deficiency Syndrome’ to identify the necessity of both physical activity and exercise on human physiology, function, and health. Physical activity and exercise are necessary components to keeping our bodies in working order, via supporting our genetic requirement for sufficient and pure movement. Our genes literally require movement to express healthy adaptation from our environment, Epigenetics 101. Unfortunately, according to a 2001 study “approximately 70% of adults in the United States do not undertake the recommended 30 minutes of moderate physical activity, five or more times per week, which includes those 24% of Americans who have no physical activity.” And this happens to only be the minimum amount that is required to avoid a chronic disease! (Brozinick et al.,Molecular Cell 7: 1085-1094, 2001)

We have a big job to do by teaching everyone we can about the exceptional benefits of physical movement and exercise. It could literally save someone’s life, is accessible, and all you just have to do is mimic our ancestral hunter-gatherer patterns. Daily physical activity is an integral part of our genetic make up. What we’ve found works best, is a rhythm of days of high intensity exercise, reminiscent of hunting, alternated with days of rest and light activity. Keep in mind, this exercise didn’t include basic physical activities of building and moving camp, cooking, cleaning, butchering, carrying water, and other requirements for survival also done on a daily basis. Many modern diseases, not including Osteoarthritis, did not exist when we lived as a society according to hunter-gatherer patterns in the pre agricultural age, about 10,000 years ago. Our genes have changed very little from that time period to now, however our day to day activity level has. As humans we require more exercise and movement to stay healthy. (Booth et al. J Appl Physiol 93: 3-30, 2002)

Unfortunately, most of us aren’t living in a society that innately supports lifestyles required for daily survival, i.e. walking to get water. The positive side of living in this day and age is we now have a clearer understanding of what is necessary to stay healthy. 

The short of it is, our genes require movement, and we have modern practices that can fulfill these requirements.

Daily Requirements:

  • Mobility: Moving our joints in all available ranges of motion as done during practices of stretching and Yoga. 

  • Cardiorespiratory: Elevation of your heart rate through movement and exercise for an absolute minimum of 30 min.  

3-5 Times Per Week Requirements:

  • Muscle Loading: Using our muscles to complete tasks such as carrying, climbing, and hunting. If you do not hunt or climb daily, this requirement can be fulfilled through body weight movements or external objects such as weights. 

  • High Intensity Activity: Performing intervals of burst exercises such as a 1-3 repetition maximum weight lift, intervals of 100 meter sprints, or about 12 seconds of maximal exertion. Additionally we must perform a sub-maximal exertion for a moderate duration, such as intervals of 200-400 meter sprints.

At Platinum Chiropractic our goal is to provide each of our practice members with the best in Neuro-Structural care as well as the latest in health science information. When we improve the alignment and motion of the spine, we are adjusting your body and allowing it to regain its genetic requirement for movement and exercise. This is why moving well is one of our principles of health.

Health Challenge Day 10: Shoulder Mobility

Platinum Health Challenge Day 10: Shoulder Mobility

Now that our hips are all feeling great from yesterday’s challenge, it is time to give our shoulders some love. Day 10 is Shoulder Mobility! Check out this video from Dr. Karo showing some flexion and extension mobility for your shoulders. Accumulate 10 minutes throughout the day.

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post.

  • Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 9: 8 min of Squatting

Platinum Health Challenge Day 9: 8 Minutes of Squatting

Ready for Day 9? Sit in that squat! We all used to be able to do it… You may not be able to remember it, but before a baby can walk, it can sit in a squat. That includes you.

Keep your feet flat on the ground and find a relaxed resting squat position as low as you can. If you need a little assistance, you can elevate your heels by an inch or two using a book, ledge, or curb to make it easier on your hips. You can also hold on to something in front of you like a door frame or post if you feel you’re falling backwards.  

We find the best way to approach a challenge like this is to pick a trigger and do the task every time you walk by that trigger. For example, say your trigger is the kitchen sink. Every time you walk by the kitchen sink, hang out in a resting squat for 30 seconds. You will accumulate 8 minutes in no time!

How to Win:

  • Raffles include prizes from WholeFoods, ButcherBox, Beautycounter, Squatty Potty, and more!

  • To qualify for the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

  • To qualify for the Weekly Raffle Drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Health Challenge Day 3: Spinal Mobility

Health Challenge Day 3: Spinal Mobility

For Day 3 it’s time for everyone’s favorite…. Spinal Mobility! Accumulate at least 6 minutes throughout the day.

6 MINUTES!!!

Does that sound like a lot to you? Check out this video for some inspiration. Try out each of these movements for 2 minutes each and you’ll have completed the challenge. Easy Peasy!

How to Win:

To qualify to win the raffles, post evidence of you and/or your family and friends completing the Challenge of the Day on social media.

  • This could be a photo or text on facebook, instagram, or twitter, sharing the original Challenge of the Day post, or commenting on the blog post. Don't have Social Media? Talk to Kristen about how to qualify.

  • Be sure to include the #platinumhealthchallenge so we can find you!

To qualify for the weekly raffle drawing, complete 5/7 challenges for the week (Sun - Sat). To qualify for the Grand Prize Raffle complete 13/21 challenges throughout the month.

**Weekly Raffles will be drawn on Sundays. To win you must be able to come by the practice to pickup your prize. We will not be mailing items.**

Mobility Workshop Tuesday Jan 15

RSVP for the Head to Toe Spinal Show below. This will be an interactive mobility class featuring exercises and movements to help you heal faster, need less care, and see better results in both the short and long term.

Start 2019 off on the right foot by joining us for the Head to Toe Spinal Show, an interactive mobility based workshop. The doctor will be going over corrective exercises that rehabilitate your body, keep your joints healthy, and improve your mobility. 

Areas of focus will include tactics you can do on your own to relieve

  • Neck Pain

  • Shoulder Pain

  • Hip Pain

  • Low Back Pain

Reserve your spot today… space is limited. Friends and Family are always welcome.

Name *
Name



Ringing in 2019

Come learn how to reinforce your  Neuro-Structural care  with corrective exercises that rehabilitate your body, keep your joints healthy and improve mobility. Tuesday January 15th at our Santa Clara practice location.

Come learn how to reinforce your Neuro-Structural care with corrective exercises that rehabilitate your body, keep your joints healthy and improve mobility. Tuesday January 15th at our Santa Clara practice location.

Thank your for making 2018 an unforgettable year. We are grateful for the opportunity to continue to serve you in 2019. 

Let's start the new year off in the right direction with a movement workshop. The Head to Toe Spinal Show will feature exercises and movements to help you heal faster, need less care, and see better results in both the short and long term. Come learn how to reinforce your Neuro-Structural care with corrective exercises that rehabilitate your body, keep your joints healthy and improve mobility. 

  • Tuesday Jan 15 @ 6:30 pm.

  • Friends and family are welcome.

  • RSVP via the form below.

Name *
Name

It's All In The Hips

HipMobility.jpg

Do you sit all day every day? If you're like most people then you probably sit for an average of 11 hours per day.

Do you wonder why your back hurts? One of the causes can be improper tensioning your hips.

Since your hips are directly tied in to your lower back, there are a few mobility stretches that can help alleviate this issue and help you restore your flexibility.

Come join us for this hip mobility class to learn more. RSVP today, space is limited.

Name *
Name

Mobility Class: Move Your Spine

A Joint Health Workshop

Friends and family welcome for our Mobility Class: Move Your Spine Workshop.

Tomorrow is the day! For August's workshop Dr. Karo will be focusing on joint health, in particular your spine, because who doesn't want to prevent spinal degeneration!

Come learn how to manage the daily wear and tear on our joints as well as strategies for long term joint health. 

Sign up with via the form below. Friends and family are welcome. but we only have a few spots left.

Name *
Name

Move Your Spine: A Joint Health Workshop

NTERESTED IN LEARNING MORE ABOUT KEEP YOUR JOINTS (AND ESPECIALLY YOUR SPINE) HEALTHY? COME TO OUR WORKSHOP ON AUGUST 14... MOVE YOUR SPINE. DR. KARO WILL BE LEADING A MOBILITY CLASS FULL STRATEGIES TO MAXIMIZE YOUR NEURO-STRUCUTRAL CHIROPRACTIC CARE FOR BOTH THE SHORT AND LONG TERM.

For August's Workshop we will be having Mobility Class lead by Dr. Karo at the practice. This class' focus... Move your Spine. Come learn how to manage the daily wear and tear on our joints as well as strategies for long term joint health... because who doesn't want to prevent spinal degeneration!

RSVP today because space is limited!

Name *
Name

Tips for Joint Health

Interested in learning more about keep your joints (and especially your spine) healthy? Come to our workshop on August 14... Move Your Spine. Dr. Karo will be leading a mobility class full strategies to maximize your Neuro-Strucutral chiropractic care for both the short and long term.

While there are several different types of joints in the body, they all require the same factors to stay healthy. Our joints are special because, unlike most other parts of our body, there is almost no blood supply feeding directly into them. This is relevant because blood is our body’s way of nourishing itself and removing waste. So for joints, this means there is no pump (the heart) to move blood in and out. Instead, joints rely on internal bio-mechanics (movement) to pump fluids and nutrients in and  out of each joint.

This is why the most important factors for joint health are proper alignment, daily full range movement, and nutrients. For each of us this means we need to make sure we move our joints everyday. One of the key benefits of chiropractic care is the resulting improvement in joint biomechanics of your spine, which creates healthier joint cells.

Interested in learning more about keep your joints (and especially your spine) healthy? Come to our workshop on August 14... Move Your Spine. Dr. Karo will be leading a mobility class full of strategies for how to manage the daily wear and tear on our joints and how to keep your joints and spine healthy over the long term.

Move Your Spine, A Joint Health Workshop

Name *
Name

Head to Toe Recap

Our monthly workshops are held at our practice in Santa Clara and are designed to help you get the most from your Neuro-Structural Care. Friends and family are always welcome!

Thank you to everyone who joined us for the Head to Toe Spinal Show this past Thursday. Check our Instagram and Facebook for some excerpts from the event. Our monthly workshops are designed to help you get the most from your Neuro-Structural Care. Friends and family are always welcome!

In June, we will be screening a short film called "Death & Diabetes in the City of Angles", followed by a conversation with the director of the documentary Jay Vera. This is an event you won't want to miss.

Head to Toe Spinal Show

We will explore ways to decrease your risk of injuries which cause back pain, neck pain, disc herniations, arthritis, and sciatica, just to name a few.

May's workshop is the "Head to Toe Spinal Show" and will be on the 2nd THURSDAY May 10th. Dr. Karo will be going over how our bodies are designed and meant to work. We will explore ways to decrease your risk of injuries which cause back pain, neck pain, disc herniations, arthritis, and sciatica, just to name a few. Learn how to move correctly and rehabilitate your body, keep your joints healthy and improve mobility. This interactive workshop will go over common areas of pain/ tension and actions you can take. 

Light refreshments will be provided. Space is limited so be sure to RSVP.

Name *
Name
How many guests?