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Helpful sciatica exercises

Before reviewing specific sciatica exercises, it is first important to explain what sciatica is, as the term sciatica is often misused and its definition misunderstood. Sciatica is a set of symptoms, not a diagnosis in itself (meaning it does not explain the cause of the pain). Sciatica (radiculopathy) is a general term that refers to pain caused by compression or irritation of one or more nerves exiting the lower spine that make up the sciatic nerve, and there are a number of different conditions that can cause this.

The medical term for sciatica is a radiculopathy, which means that a spinal disc has extended beyond its normal position and is irritating the radicular nerve (nerve root) in the lower back, which connects with the sciatic nerve. The sciatic nerve branches off as it travels down the lower extremity through the back of the leg. Sciatic pain can be experienced along this nerve route.

Active exercise is important for sciatica (radiculopathy) relief

While it may seem counterintuitive, exercise is usually better for healing sciatic pain than bed rest. Patients may rest for a day or two after their sciatica flares up, but after that time period, inactivity will usually make the pain worse. Without exercise and movement, the back muscles and spinal structures become “de-conditioned” and less able to support the back. The de-conditioning and weakening can lead to back injury and strain, which causes additional back pain. Exercise is also important for the health of the spinal discs. Movement helps exchange nutrients and fluids within the discs to keep them healthy.

Many sciatica exercises focus on strengthening the abdominal and back muscles in order to provide more support for the back. Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible. When patients engage in a regular program of gentle strengthening and stretching exercises, they can recover more quickly from a flare up of sciatica and can help to prevent future episodes of pain.

Specific sciatica exercises depend on the cause of the pain

A physical therapist, certified athletic trainer (ATC), chiropractor, physiatrist or other spine specialist who treats the back pain and leg pain associated with sciatica may recommend exercise as part of a treatment program. It is important to first get an accurate diagnosis for the cause of sciatic pain, as the specific exercises recommended will depend on the cause of the sciatica. It is also important to get a diagnosis before starting any sciatica exercises because, while rare, sciatic pain can be caused by some serious medical conditions (such as an infection or tumor) that require prompt medical attention.
Exercises for the common causes of sciatica or sciatica-like symptoms are explained in the next pages sections of this article listed in the menu near the bottom of this page.

It is recommended that all patients consult a physician or physical therapist prior to beginning any exercise program.

Treating sciatica is part of a daily routine

To be effective, the sciatica exercises recommended for specific conditions must be done regularly (typically two times daily) and correctly. Close attention to posture and body mechanics is the key to getting the maximum benefit from the exercises. Continuing with a program of gentle exercise and stretching is beneficial for a current episode of sciatica but also for overall back health and for preventing future back problems.

Caring for sciatica should be considered part of one’s daily living, not just something to add to the routine at the end of the day. In addition to an exercise routine, patients with sciatica should minimize everyday stress on the lower back, including using good ergonomics while lifting, maintaining good posture, making sure the lower back is supported while sitting, and avoiding standing for long periods of time.

Posted from www.spine-health.com

Flax Seed Oil Health Benefit and Information
Recently, I’ve been doing a lot of research and reading up on flax seed oil
and its many health benefits. All the health benefits of flax seed oil had me
convinced pretty quick, and I had bought myself a 6 months supply of flax
seed supplement in no time, and I’ve been taking them every morning and
every night.
What Is Flax Seed Oil
Flax seed is 1/3 oil, and the rest of it is made up of fiber, protein, and
mucilage. Flax seed oil is a rich source of essential fatty acids – it contains
alpha linolenic acid, omega 3 essential fatty acid, and omega 6 essential
fatty acid, and flax seed oil contains these 3 EFA’s in just the right
proportions. Flax seeds are also a great source of lignans, vitamins, and
minerals.
North Americans are usually lacking omega 3 EFA in their diet, and flax
seed oil is an excellent supplement for this. The cells of the body need the
omega 3 fatty acids from which they build their cell membranes, which
protect them. The brain is largely composed of fats called phospholipids,
which are made from essential fatty acids. Thus these oils are essential for
the function and structure of the brain and improve cognition, memory,
moods and concentration.
Flax Seed Oil – Essential Source Of Omega 3 EFA
Research has shown that majority of diets are deficient in Omega 3
essential fatty acids, and this can lead to some serious health problems:

• Coronary heart disease – Omega 3 helps reduce cholesterol, blood

pressure, plaque formation, and cardian arrhythmia.

• Arthritis – Studies have found that oils rich in Omega 3 (like flax seed

oil) patients can reduce their drug use.

• Cancer – Omega 3 has been found to kill certain cancer cells without

harming normal cells.

• Skin problems like acne, eczema, and psoriasis are shown partly to

be related to Omega 3 deficiency.

• Omega 3 EFA helps improve your response to stress.

Flax seed oil acts as a buffer for excess stomach acids

• Flax seed oil soothes ulcers and irritable bowel disorders

• Flax seed oil lubricates and absorbs toxins

• Prevents toxic build up in the bowl

Flax seed oil also contains lignans that have anti-viral, anti-bacterial, antifungal
and anti-cancer properties. Flax seeds have the richest source of
lignans, 100 times more than the next best source, wheat bran. Flax seed
also contains lecithin which emulsifies fat and cholesterol. These little seeds
improve digestion, help stabilize blood glucose levels, fight tumor formation
and enhance cardiovascular health.
The Components of Flax Seed Oil
We already mentioned above that flax seed oil is an excellent source of
fiber, protein, lignans, vitamins and minerals, and essential fatty acids. Let’s
take a look at some of these.
Fiber – Flax seeds contain soluble and insoluble fiber, and also contains
mucilage. The fiber in flax seed oil cleans the colon of toxic material,
metabolic waste and dried mucus. Flax fiber is an excellent food for friendly
bacteria in the intestine which keeps disease-causing organisms in check.
Protein – There’s about 25g of protein for every 100g of flax seeds. The
protein in flax seeds is easily digested and contains a complete amino acid
profile that your body needs.
Lignans – Lignans have anti-cancer, anti-viral, and anti-bacterial properties,
and Flax seed has 75 to 800 percent more lignans than other vegetables
and grains. Researchers also believe lignans to have antioxidant properties.
Essential Fatty Acids – Flax seed oil is a rich source of 3 essential fatty
acids: alpha linolenic acid, omega 3 essential fatty acid, and omega 6
essential fatty acid. (See above for some Omega 3 benefits.)
Flax seed is one of the best sources for the essential fatty acid alpha
linolenic acid. Alpha linolenic acid is so important for bodybuilders because it
“enhances insulin sensitivity within muscle cells.” (1) This omega-3 fatty acid
also has many other beneficial effects:
Flax Seed Oil Use and Using Flax Seed Oil
Supplements
You can either buy flax seeds, flax seed oil, or flax seed oil supplements. If
you use the seeds, make sure to grind them up before eating, otherwise,
you won’t be able to absorb them. You can add the flax seed oil to your
protein shakes, drink it by itself, or add it to any kind of drink. Or, if you want
a simpler way , just get some flax seed oil supplements, and
remember to take 1 pill in the morning, and 1 pill at night.
Flax seed oil supplements are very cheap for all the health benefits they
provide, so its definitely worth the investment!

Health Benefits of Flax Seed Oil
Flax seeds contain 12% mucilage, which makes it a gentle, natural laxative.
Flax seeds are perfect for individuals who has a sensitive stomach.

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Topic: Health Information

What are these wonder micronutrients that your body cannot produce all by itself but needs they badly in trace quantities? They are called vitamins. Vitamins are not synthesized or produced by the body so they need to be obtained by humans through the food they eat. Humans need 13 vitamins to maintain good health.

It is important to know that there are two kinds of vitamins for safety purposes for one of them might cause toxicity when taken in large dosages. Here are the two types of vitamins, the vitamins included on each type, their function and sources.

Fat-soluble vitamins are dietary supplements that may be absorbed by the body’s fat. This absorption means that these vitamins can stay in the body, particularly in the liver, as long as they want. Because they are stored, they don’t need to be replaced daily. These fat-soluble vitamins include vitamin A, D, E and K.

Vitamin A works for healthy eyes, maintenance of a good complexion and prevents aging. Sources of this vitamin are vegetables, kidney, liver and milk. When the body lacks this vitamin, nigh blindness, exophthalmia or no tear secretion, phrynoderma or toad skin, retarded growth and low resistance against infection may occur on the person.

Vitamin D helps in the burning of calcium and phosphorus, and proper development of bones and teeth. It is commonly found in liver, dairy food and eggs. Deficiency of this vitamin will cause rickets or brittle bones, osteomalacia or softening of the bones, and poor development of teeth.

Vitamin E aids in the proper functioning of the reproductive organs, acts as an antioxidant and also helps in the maintenance of a good skin. Sources of vitamin E are green leafy vegetables, milk, butter and meat. Deficiency of this vitamin may result to abnormal development of the fetus and infertility.

Vitamin K is for the proper functioning of liver and normal clotting of blood. Vitamin K could be taken from green leafy vegetables and soybeans. A person lacking this vitamin may be afflicted with hemorrhages.

Water-soluble vitamins are micronutrients that are not stored in the body and must be replaced in a regular basis. They are dissolved in water and eliminated in urine. These vitamins are easily washed out or removed during food preparation. Vitamins considered as water-soluble are the B-complex vitamins and vitamin C.

The B-complex vitamins include thiamin, riboflavin, niacin, pantothenic acid, folate, B6 and biotin. They support the body in maintaining a good eyesight, healthy skin, and normal appetite, a healthy nervous and circulatory system. Sources of these vitamins include enriched grain products like white rice, breakfast cereals, pasta, breads and white flour. Deficiency of these vitamins may result to pernicious anemia, pellagra, beriberi and other B-complex related deficiency diseases. Vitamin C or ascorbic acid is another water-soluble vitamin that helps in the wound healing process, production of brain hormones and maintenance of blood vessels, teeth and bones. Ascorbic acid is from citrus fruits and other vegetables. If one lacks this vitamin, he may succumb to hemorrhages, rough, dry skin, scurvy, sore joints and bones and increased risk to infections.

These dietary supplements must always be taken with precaution and must follow a certain recommended daily allowance to ensure safety and effectiveness.

Morag Bevan is well known for her
“secret” Health reports.
Her website can be found at http://www.rhhealth.com