Sciatica is one of the most common, yet misunderstood, types of pain. As many as 40% of people will get it during their life, and it becomes more frequent as you age. Sciatica tends to get lumped in with regular back pain, but it is different. The pain originates with the sciatic nerves and often goes away by itself within a few hours or days. However, some attacks can come and go for several weeks or even months. Fortunately, there's a lot you can do to prevent sciatica, as well as relieve the pain. Here are five tips from, Harvard Health, for coping with sciatica 1) Increase exercise Exercise is a key way to prevent or help relieve sciatica. Consider these types: Aerobic exercise: walking, jogging, swimming, and cycling can dancing, and other activities that increase your heart rate without causing more pain if you already have sciatica. Strength training: exercises using free weights or weight machines, or isometric exercises, which involve contracting muscles without obvious movement. Flexibility training: Callanetics, yoga, tai chi, Pilates, and similar activities that increase both flexibility and strength. Really, any exercise that you can enjoy and do regularly is going to help. So try something new, go back to an old favourite, or both. 2) Strengthen your core It might not seem obvious that a stronger core could improve your spinal health. But your core is not just your abdominal muscles, even though they are key contributors to the stability of your spine. Muscles in the back, sides, pelvis, and buttocks also are part of your core. Strengthening all of these muscles helps to support your spine. Many types of exercise, including Callanetics, yoga and Pilates, can strengthen the core muscles. For example, planks and bridges are movements that target the core. 3) Avoid sitting for long periods Prolonged periods of sitting put pressure on the discs and ligaments in the low back. If you have a job that requires a lot of sitting, take frequent breaks, or try a standing desk. Less sitting is better. 4) Manage your weight Being overweight or obese can increase your risk for sciatica. And people who have sciatica and are overweight tend to heal more slowly. Why? The increased weight puts pressure on your spine and can lead to herniated discs. Even minor weight loss will reduce inflammation and pressure on the spine. 5) Practice good posture Mum was right—slouching isn't good for you. But you don't have to walk around the room with a book on your head to practice good posture. Follow these tips: Pay attention to your body's position when you're standing or sitting. To prevent slouching, pull your shoulders down and back. Imagine your shoulder blades touching. If you work at a computer, take frequent breaks. Position your monitor so you can see it without bending your head down or tilting it back.
An interesting study on how a sedentary lifestyle can cancel the potential heart benefits of weight control. More reasons for us to keep moving - it's pouring with rain outside and I don't really enjoy running in the rain so I'm off to see if I can find myself a drop-in class. Have a lovely weekend everyone, D.x
Now that the Easter holidays are over we can concentrate on getting fitter for the summer! I have classes running on a Monday at 09:30 and 10:40 this term. If free and interested the half term block starts on Monday 27th May cost £35. If you cannot commit to a block there is an £8 'Pay As You Go' option. Just clicks the links for more information and to book.
Would you like to book a private class/es, cost £50, for up to a maximum of six people? one-hour class. Measurement service (depending on the number of sessions) Access to Members Section, which includes free exercise videos you can try at home. Small tailored personalised classes. Get in touch, email email@example.com to agree the time and suitable day. Class/es are paid in advance.
Hello, This is a final reminder that I am advertising class 'tasters' for new members this Monday, 15th April, at 09:30 and 10:40 if free then click the weblinks to book onto the class. Payment is £6 and required in advance no later than Sunday 12 noon. The 'taster' class will cover a lot of the classic Callanetics exercises, there will, probably, be no music so we can focus on technique. Please do spread the word if you know anyone who would be interested. Thanks, Donna x
Worth a share from Runner's World: New research provides further evidence that staying active could play a serious preventive role. Exercise has been linked to a reduced risk of certain kinds of cancer. And now, new research suggests that high-intensity interval training, or HIIT, may help thwart the growth of cancer cells, too. Researchers determined that even a single session of HIIT was effective at reducing the growth of colon cancer cells. While the study was performed in cancer survivors, researchers believe the same findings may apply to others as well.
My class taster is now Monday 15th April. I have two class times 9.30 am or 10.40 am so if you would like to try my class before committing to any block then you can find more information and how to book here.
For decades, experts have warned that a big belly is more harmful to your heart than extra padding in your hips and thighs. Waist measurements that signal high risk are 35 inches for women and 40 inches for men. Did you know I offer a measurement service to those who sign up for 10 classes or more? Here is an article from Harvard Health that discusses the growing number of Americans now sporting an unhealthy 'apple-shaped' profile and offers some tips for girth control, which may be of interest for us Scots.
This article from Harvard Health describes some simple habits to help you move toward your healthy weight-loss goal: Set small, specific, and realistic goals Eat breakfast slowly — and mindfully — every morning
I am advertising a class 'taster' for new members on Monday 8th April. This class will cover a lot of the classic Callanetics exercises, there will, probably, be no music so we can focus on technique. Please do spread the word if you know anyone who would be interested. The Monday class 9:30 and 10:40 summer class blocks are also on sale. The full term runs for 10 weeks, costs £60 and starts 15th April and a half term runs for 5 weeks, costs £35 starts 15th April and again on 27th May.