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4 Stretching Exercises to Do to Reduce Sciatic Nerve Pain – Our Guide

Are you experiencing sciatic nerve pain? We understand that it can be so excruciating that you don’t even want to move. While there are many causes for this kind of pain (spinal stenosis, injuries, and the likes), there are also plenty of things you can do to help relieve the pain.  

One of the best things you can do to reduce the pain is stretching. Here are four stretching exercises to do to reduce sciatic nerve pain:

1. Opposite Knee to Shoulder

One of the simplest stretches you can do is to bring your knee close to the opposite shoulder. 

To do this, lie down on your back and extend your leg outwards. Bend one of your legs and grasp it with your hands. With that done, gently pull it towards the opposite shoulder. For example, if you’re holding the right leg, pull it close to the left shoulder.  

If done correctly, you should feel a sense of relief and stretching muscles, not pain. Repeat the process at least three times on each leg. 

2. Reclining Pigeon

The reclining pigeon pose is one of the most common poses in yoga. 

Lie down on your back, and slowly bring one of your legs up with the knee bent in a 90-degree angle. While holding the leg in place, bring the other leg close, placing the ankle behind the knee of the bent leg. Then, grasp the thigh of the first leg and pull in gently, holding the position momentarily. Repeat the same process on the opposite leg. 

You might feel pain in the beginning, but that’s normal. This pose stretches the muscles that are prone to inflammation and press against your sciatic nerve. Over time, you will feel less pain as you continue with this stretching exercise. When you feel no more pain from this pose, you can move on to either sitting or forward pigeon pose.

3. Sitting Pigeon

The sitting pigeon is the same concept as the reclining position. The difference here is that you’re sitting down this time.  

To do the sitting pigeon, first, make sure you’re sitting straight up with legs stretched out in front. Then, bend one of the legs close to you with the feet planted on the floor. Pull the opposite leg close and place its ankles on top of the knee of the first leg. With that done, lean forward closer to your legs and hold it for up to 30 seconds for maximum effect. 

4. Forward Pigeon

The forward pigeon is perhaps the hardest one to do of all the pigeon poses, as it requires plenty of flexibility. 

To do it, kneel on the floor with your hands and knees on the ground. Move one of the legs forward in front, placing it in front of you. The other leg should remain behind and stretched, meaning that only the foot is touching the ground. With that, slowly place all your weight on your legs while sitting up. Once you’re fully seated up with legs in contact with the ground, slowly breathe in and lean against the leg. When exhaling, bend forward and remove some weight off your legs by leaning on your hands. 

These exercises will help you relieve some pain by stretching the muscles that are responsible for sciatic nerve pain. By doing these stretching exercises daily, coupled with the help of a doctor, your road to recovery will be as painless and quick as it can be. 

If you’re looking for sciatica physical therapy in NYC, get in touch with us today to see how we can help.


Our Guide to Sciatica – Causes, Symptoms, and Treatments

Are you dealing with sciatica? If you’re experiencing back pain that affects you down to the leg, you’re most likely dealing with it. Sciatic pain nerve causes such symptoms and can occur from a wide variety of ways. However, one of the most common causes of sciatic nerve pain is a slipped disc in your vertebrae. 

In this article, we’ll talk about the causes of sciatica, its symptoms, and how it is treated.

The Causes of Sciatica

Medically, sciatica is known as acute nerve root compression. As you can tell by the name, it is when your sciatic nerve is compressed or put under pressure, causing numbness, pins, and needles, and pain. 

The causes of sciatica can include but aren’t limited to muscle tension degenerated discs or a slipped disc. There are other causes as well, albeit much less common. For example, tumors, infections of the spine, and stenosis can also cause sciatica.

The Symptoms of Sciatica

The most apparent symptom of sciatica is acute lower back pain that can radiate to the lower legs. The pain can also be accompanied by a tingling sensation, commonly known as pins and needles. These symptoms can be made worse by merely sneezing, coughing, or sitting. 

These symptoms usually occur when the spine is bent and put under pressure, such as bending down to pick up an object. In most cases, the pain experienced from sciatica can almost immediately be relieved by relieving the stress on the spine, which is usually achieved by lying on the side. 

The Treatments of Sciatica

While there are many different treatments for the condition, the one that is used will depend entirely on the patient. However, all the procedures will put pain relief as the main priority.

In some cases where sciatica is severe due to a slipped disc, surgery would usually be necessary. However, this action is used as a last resort. Generally, most treatments would require the patient to rest comfortably on the bed, relieving the back of any pressure. The patient can also be prescribed certain medications to help reduce any symptoms.

Moreover, heat therapy helps with muscle spasms caused by sciatica. However, if the pain is still present, a cold treatment would be done instead. Back braces can also be utilized to help support the lower back during the early stages of treatment. 

Some doctors would also recommend extension exercises as soon as the patient can deal with the pain. This helps relieve muscle tension and any discomfort the patient is experiencing.

Chiropractic care is also a conventional treatment for sciatica. This treatment is usually only used after a thorough diagnosis to figure out what is causing the problem. Once done, the patient will often receive multiple therapies, such as ice therapy, ultrasound, and muscle stimulation using a TENS unit, all to reduce the symptoms of sciatica. If necessary, the chiropractor will carry out spinal adjustments to realign the vertebrae of the patient to further reduce muscle spasm, pain, and any other symptoms. The adjustments themselves are not painful, but safe and effective.

Sciatica is a problem where the sciatic nerve is compressed, causing pain and numbness to the back and lower half of the body. If you’re dealing with such a condition, you now have an idea of what you’ll have to do during therapy. You might be prescribed medicines or advised to do stretching exercises. Remember, if you believe that you have sciatica, have it treated right away. That way, not only do you save yourself a world of pain but avoid having these conditions as permanent.

If you are looking for sciatica physical therapy in NYC, get in touch with us today to see how we can help.  We have experienced, specialist therapists that will help to treat your condition with the utmost care.


4 Things You Must Know About Physical Therapy – Our Guide

Physical therapy is more than an act of self-care; to most people, it is a path to recovery. Some people undergo chiropractic therapy to correct medical conditions that limit their body’s ability to move and function. Whether you are currently undergoing physical therapy or intending to undergo a program soon, here are four things that you should know.

Physical therapy is tailor-made for you.

Physical therapy is more than the usual set of exercises that you can perform on your own. It is a program that consists of appropriate sets of exercises after a careful assessment of your body. The goal of the program is to address specific impairments through assisted exercise and physical therapy. 

Take note that not everyone can conduct physical therapy treatment. Only qualified physical therapists who are trained with the right techniques can perform the therapy. Getting therapy sessions from unqualified individuals may result in worsening your situation rather than resolving it.

Physical therapy requires a lifestyle change.

Physical therapy is not a band-aid solution to cure a medical condition. In the duration of the program, a patient is recommended to pair the therapy exercises with regular exercise. The patient will also be taught about neutral posturing, as well as how to have a healthy diet. Even after completing a comprehensive physical therapy program, one should continue to maintain muscle strength through regular exercise. Professionals recommend incorporating exercises, such as cardiovascular exercise, stretching, and strength exercises to one’s daily habits. 

Physical therapy is an alternative to aggressive treatments.

Physical therapy offers strategic treatments that can relieve pain and comprehensive programs to remedy an injury or deformity. It is a great way to address an illness or injury since it is a highly conservative approach to treatment. It does not involve invasive medical interventions or pain medications. 

In many cases, medical professionals refer patients to physical therapy before resorting to pain medication and surgery. This is a piece of excellent news for people who do not like to take the risk involved in the surgery. 

Physical therapy can teach you proper posture.

Some people need physical therapy sessions not because of a recent injury or a diagnosed condition but because of bad posture. If not corrected after a long period, bad posture can result in micro-trauma. It can happen in different parts of your body, but more commonly in the neck or back. 

Your physical therapist can identify the affected areas to know the bad postures that you need to avoid. The therapist can create a specific program to address your concern and teach new ways to correct your pattern. With enough practice, you can achieve proper posture, which will decrease the strain on your muscles over time.


Chiropractic physical therapy offers health benefits that can last a lifetime. It is not only a band-aid solution to create a temporary remedy, but it also addresses the root cause of your medical condition. With physical therapy, you can improve your lifestyle by pairing the therapy exercises with regular exercises and having a healthy diet. 

Keep in mind that only experts in physical therapy are qualified in customizing therapy exercises to address your condition. They can help in treating injuries, muscle tension, weakness, or stiffness problems, among many. Consider making physical therapy as a part of your lifestyle to decrease the risk of escalating body pain due to bad habits or aging.

If you are looking for physical therapy in NYC, get in touch with us today to see how we can help. We have experienced, specialist therapists that will help to treat your condition with the utmost care.


3 Benefits of Chiropractic Treatment After a Car Accident – What to Know

It takes time to recover from a car accident fully. Even after getting immediate medical treatment, you may still find yourself suffering from a headache or stiff neck. Muscle and bone injuries heal at different rates, and most of the time, our injuries cannot be seen by the naked eye. In fact, some people might be suffering from the side-effects of the accident without them knowing.

Chiropractic care is an effective treatment to help the body recover after a car accident injury. Individuals who have been through a car accident might have the need to treat the effect of the damage. We listed below the top three benefits of chiropractic care and how it can treat the body after a car accident:

1. Chiropractic care is a non-invasive alternative

Chiropractic care is a great alternative to address mild or severe injuries without the use of invasive medical interventions or drugs. A chiropractor can strategically treat pain by proven physical therapy procedures. 

If an injury is treated early, a simple injury will not turn into a major case that requires surgery. Chiropractic care entails a series of prescribed physical therapy that is safe and proven to be effective. It is a conventional approach to treatment that does not require invasive or aggressive procedures, such as surgery. There is also no need for heavy drugs that are detrimental to the liver if taken regularly. Without the need for medications, you will be free of the risk of possible drug addiction.

2. Chiropractic treatment can treat non-obvious injuries

A vehicular accident can be rough on an individual’s body. Even without obvious scarring or open wounds, the body can receive fatal blows that may not appear on the surface. Some victims may feel symptoms, such as dizziness, soreness, headaches, or mild or severe pain in the neck and back. With chiropractic care, a person suffering from symptoms of non-obvious injuries can prevent a simple injury from turning into a significant issue.

3. Chiropractic care can reduce scar tissues

A common effect of a car accident injury is producing scar tissues that can develop on the muscles inside the body. Scar tissue may heal at its own rate, but chiropractic care can manage the scar tissues by breaking them up faster. The chiropractor will target the affected areas by breaking down adhesion and collagen fibers that were caused by the scar tissues. Adhesions constrict the movement of the muscles, which results in muscle strains. By treating the scar tissues faster, the pain of the injured person can be significantly reduced. 


Victims of car accidents have the tendency to postpone checkups after their accident. They only seek medical attention when the pain becomes intolerable. However, it’s important not to wait for minor injuries to escalate into more significant issues that may require the use of drugs or, worse, surgery. 

You can prevent your condition from getting worse by visiting a chiropractic care facility. Consult a chiropractor who can accurately assess injuries that you acquired because of the vehicular accident. Keep in mind that not all injuries can be seen on the surface, as some injuries may not have wounds but may have internal bleeding. A chiropractor can recommend the right treatment for your body. With a few sessions, you can get right back on track in feeling healthy and productive.

If you are looking for a chiropractor in NYC to help you get back in shape, get in touch with us today to see how we can help.


Our Guide to the Side Effects & Risk Factors of Back Cracking – What to Know

Many people love to crack their backs. The satisfying pops running down the spine or neck is part of a routine for at least 45% of people, making it a common source of pain relief. However, there are negative rumors that claim the habit can be detrimental to your joints as it ultimately leads to arthritis. Now, fans of back cracking beg the question: is twisting your body bad for your physical health? 

What is Back Cracking?

Also called crepitus, back cracking is a non-clinical term that describes occurs the twisting of the lower back or neck. Digging deeper, it grinds the two facet joints on the spine. These consist of a bony protrusion that is linked together by a network of ligaments, including the upper and lower vertebrae. 

The audible pop and sensation provide a sense of relief to many people, though there is no proven consensus regarding the long-term effects of frequent back cracking. Nonetheless, people continue to crack, pop, or grind their back due to the following theories:

  • Cavitation – This refers to the synovial fluid of the spine, a capsule of liquid that lubricates the joints to create effortless motion. A popping sound is produced within the synovial fluid due to the breakage of an air activity due to air pressure in between the joints. 
  • Ligament or Tendon Snapping – Another reason for the snapping or popping sound from joint cracking is you pull a tense ligament across the surface of a bone, cartilage, or tendon. 
  • Bone Grinding – Age can also cause cracking of spinal joints as the cartilage can wear-and-tear over time due to overuse. 

Does Cracking Your Back Lead to Arthritis?

For years, there is an old wives’ tale that cracking your joints can lead to arthritis. However, the negative myth following the medical phenomena is unfounded as an impressionable amount of research proves otherwise. 

A five-decade-long experiment run by Dr. Donald Unger explores the relationship between cracking joints and the development of arthritis. He found no correlation. Additionally, research done by the Uniformed Services University of the Health Sciences studied 250 people, 20% of whom constantly pop their joints. 

The results state that 18.1% had arthritis for knuckle poppers, while 21.5% developed arthritis for non-crackers. That means the likelihood of developing the chronic condition are virtually the same, whether you crack your joints or not. 

When back Cracking Needs Medical Attention

Back cracking is generally harmless, but if it follows up with troubling symptoms, it may reveal a degenerative problem with the joint. With that in mind, the following after-effects should warrant immediate medical attention: 

  • Stinging, throbbing pain after cracking your joints. This may point to an unseen problem that irritates the nerve root in your joints. 
  • Consistent cracking is a sign of joint dysfunction due to marred ligament, cartilage, or deteriorated synovial capsule. 
  • If the joints lock together after popping, it may reveal some deterioration in your joint structures. 

In Conclusion

Researches surrounding back cracking and its effects are growing, but the consensus regarding the long-term implications of the habit remains lacking. While there is no correlation between back cracking and arthritis, keep a lookout for any pain or other troubling symptoms that may occur after popping your joints. 

If you are looking for a chiropractor in NYC to help you crack your back, get in touch with me to see how we can help.