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Top 3 Exercises for Herniated Discs and Sciatica

#1. "Prone Prop" - If you believe you have a Herniated Disc, or if you have been diagnosed with a Disc Bulge or a Disc Herniation, or if you are experiencing Sciatica (pain, numbness, or tingling running down the back side of your leg)... the first movement or home exercise you should try is the Prone Prop.  This position or exercise starts with you lying face down on your stomach and then slowly and gently propping yourself up onto your elbows.  You will then be supporting yourself on your elbows and forearms.  During our In-Home Physical Therapy house call visits, we have our clients hold this position for 2 minutes, if tolerable.  Why this position?  Because the spine requires extension (backward bending or arching backward) when there is a Herniated Disc.  Therefore, stage 1 of reversal of your Herniated Disc is to try to reintroduce backward arching in your lower back (lumbar spine).  

The prone prop position should not increase your pain, numbness, or tingling going down the back side of your leg.  If that happens, then stop immediately as you are not yet ready for this position.  A regression to the Prone Prop is lying face down on a medium sized pillow.  

It's best to perform this on a firm carpeted floor or on a yoga mat.  However, if you are unable to comfortably and safely get to the floor due to severe lower back pain or sciatica, then you can start this position on your bed. 

Overall, with this approach, we are moving the herniated disc forward and away from the back side where it compresses the nerve.  Once you decompress the nerve, it starts to relieve the pain or numbness or tingling symptoms.  It's just like "unkinking" a garden hose this is kinked.  Once the kink in the hose is opened up, then the water will normally flow through.  Therefore, we are looking to see these lower leg or foot symptoms start to ease up in the lower leg and return back towards the lower back.  This process is called Centralization and that is exactly what we want to have happen in order to progress towards a proper recovery and getting our clients back to returning to their sport or favorite activity without any symptoms, and without pain medications, injections, or risky surgery. 

​The next exercise is...

#2. "Press-Up On Stomach" - This exercise is a prone press up from the stomach position.  Start with your hands down on the carpeted floor in a traditional push up position where your hands are about shoulder width apart.  Keep your legs and waist relaxed and flat on the carpeted floor/yoga mat/treatment table, while pressing up your upper body and straightening out your elbows.  Hold that for a second or two, and then slowly lower down.  At the peak of the movement, hold it for 1-5 seconds.  The hold position doesn't need to be held long at all.  The value is actually in the repetitive backward bending movement (lumbar extension) of your lower back (lumbar spine).  Perform this movement 20-30 times and then reassess your symptoms.  If you can't go up all the way due to pain or stiffness or arm weakness, then just do what you can.   

This exercise is right for you if you have symptoms down into your lower leg or foot, and these symptoms start to decrease and feel less intense in your lower leg.  If that happens, that is good progress and you can continue performing this exercise. 

Finally, the 3rd and final top exercise for Herniated Discs and Sciatica is...

xc cc c c #3. "Standing Back Bend" - For people who sit at a computer and work all day long, this is a great exercise or movement that they can do to reverse prolonged sitting and ease lower back pain and stiffness.  Place your hands on your lower back, and gently arch backward or bend backward.  You only need to hold the end range of your back bend for 1-5 seconds.  The hold position doesn't need to be held long at all.  The value is actually in the repetitive backward bending movement (lumbar extension) of your lower back (lumbar spine).  Perform this movement 20-30 times and then recheck how you feel.  Did it ease any pain or did it improve your stiffness?  

For someone older who is afraid to arch themselves backward, especially if they have a recent history of falling or dizziness, they can perform a modification.  For the modification position, stand facing a wall, place both hands on the wall directly in front of you.  Keeping your elbows straight and locked out, bring your waistline/hips/pelvis toward the wall (taking your belly button towards the wall in front of you).  This will create the same lower back arching (lumbar extension) that we are looking to fix your Herniated Disc and Sciatica.

Starting from the lowest effort and least aggressive (#1 above) and progressing into more movement (#2) and then eventually into a standing position (#3), those 3 exercises are our:

Top 3 Exercises for Herniated Discs and Sciatica

If any of them increase your symptoms, then stop immediately and contact your doctor of physical therapy.

Did any of them help you?

Do you have any questions about the exercises?

Would it make sense to consider convenient home physical therapy where a doctor of PT travels to you?

Feel free to fill out the form below if you'd like to briefly describe your situation and be contacted by one of our Lower Back Pain and Sciatica Specialists.

Can You Heal a Herniated Disc?

When we are talking about a herniated disc (or bulging disc)... if you took a hundred people without back pain and they all got an MRI, about 80% of those people would have a bulging disc or a disc herniation on their MRI imaging report.  But, why don't they have pain?  

Another question is - How does a herniated disc work and what can I do about it?

The graphic image here shows 2 bones and these bones are vertebrae in your lower back (lumbar spine).  The top bone is L4 and the bottom bone is L5.  In between L4 and L5 is your disc.  The disc is made of dynamic material that allows you to move around and also helps as a cushion and shock absorber.  

Running right down through this is your spinal cord.  In between each level of bone vertebrae, there is a space (exit hole called a foramen) where a nerve root and nerve passes from the spinal cord through this space.  As you can see in the image here, the disc is next to this exit hole space where the nerve passes from the spinal cord and out of the back area.  

The middle part of your disc is a jelly-like core called the nucleus pulposus, while the outer area is softer, spongier, and a toothpaste-like consistency that allow our spines to bend, twist, and move in most directions. The very outer layer of the disc is a network of collagen fibers like a wicker weave. These fibers are termed the annulus fibrosus.  

How does a normal disc get injured and become a disc herniation?
First, what happens is you just get a little disc bulge. The disc pushes out the back and bulge out.  Very rarely will this cause pain.  

If it progresses further, the next level is a disc herniation.  And, that's where the fibers actually start to tear and the disc material, that toothpaste-like substance begins to push out through those fibers.  So, you're getting even more pressure of the edge of the herniated disc putting pressure on the nerve.  

As this happens, with more disc pressure on the nerve, it can send sharp shooting pain down the back side of your leg (as well as numbness or tingling or a burning sensation).  

For most people with a true disc herniation and nothing else going on, when they bend forward, the pain will stop them in their tracks... they may have trouble breathing (like being caught by surprise)... And, regarding their sharp, shooting pain down the back of their leg - they'll be able to trace it along the back of their leg.  They will be able to show and describe a specific and particular path of the sharp shooting pain going down the back side of the leg. That's called sciatica.  

So, a herniated disc is a major cause of lower back pain, as well as a cause of sciatica.  Therefore, what we want to do is move that disc material forward and off the nerve.  This process is called decompression, which basically is "unkinking a kinked garden hose."

Now, can a herniated disc heal?

From our experience in our practice, Concierge Pain Relief, and also what the research shows is "Yes" - it is possible to heal a herniated disc. 

For some odd reason, many New Yorkers do not believe that it's possible.  But, it is possible.  It just takes a little bit of work and a little bit of know-how, but it's very possible.  

Now, to reverse and fix a herniated disc, we perform hands-on manual therapy, comfortable spinal mobilizations, and other pain-free techniques or decompression drills and exercises.  When we do so, one of the common things we will instruct our patients and clients to do is showing them a back bend (arching backwards).  What this is doing is that it's pushing all of that material forward which allows us to:

1.) Take pressure off the nerve,
2.) Allow these structures to heal.

What the person usually will experience is less and less sharp, shooting pain in the leg.  That's great, and that's positive progress! 

If this person came to us with pain and numbness from their lower back pain down to their calf or foot... after receiving corrective manual therapy and treatment, they will typically describe that they may be feeling less symptoms in their lower leg/feet, but that it's in their buttocks/hip or just their lower back area.  Again, that is positive progress.  

We suggest to trust the process and continue with this form of rehabilitation and treatment approach.  Regarding the positive progress above - we call that centralization.  

Centralization is exactly what we've looking for.  (The opposite is peripheralization, which was what happened when you first developed those symptoms going down the back side of your leg.). 

When a person is experiencing less and less symptoms in their lower leg or less symptoms in the hamstring area, then that means you are in the process of taking pressure off of the nerve. That is what confirms that someone has a herniated disc, and that their herniated disc is treatable, resolvable, and fixable by our Doctors of Physical Therapy. 

And, these people do have hope.  They do have hope of healing and naturally resolving this condition, without pain medications, injections, or risky surgery. 

If you are experiencing lower back pain and/or sharp, shooting pain or symptoms going down the back side of your leg, then does it make sense to contact us and speak with one of specialists?

Feel free to call us 24/7 at (646)-781-8884 or complete the brief form below to tell us about your condition.

Are you a caregiver taking care of someone who's had a Stroke and has difficulty communicating their pain?

Are you taking care of a loved one with Dementia?

Are you taking care of someone who has a Foley Catheter?

Patients and clients with cognitive impairments (brain/memory changes) and those who have Foley Catheters are at an increased risk of getting a Urinary Tract Infection (UTI).

It makes it difficult for caregivers to identify a UTI early before it progresses.  And, it can also be very frustrating as the patient cannot fully express nor communicate what their body is going through.

So, here are some tips on what to look for:
1.) Cloudy or dark colored urine,
2.) Urine may even have some blood in it,
3.) Foul smelling odor of the urine,
4.) Frequent urination,
5.) Visible pain/discomfort with urinating (facial expressions),
6.) Unexplained onset of confusion, tiredness/fatigue.

*Also, it is very important for caregivers to properly perform clean practices and hygiene when manually cleaning their patient.  The caregiver should always wipe from front to back, and never wipe from back to front.  Wiping back to front is a common cause of UTIs, and it is completely avoidable by properly wiping/cleaning from front to back.

Now, are you looking to interview new potential caregivers to assist you or your family with daily or overnight caregiving?

Or, are you looking for a place with professionally vetted and trusted home health care givers in New York City?

Not only do we provide in-home physical therapy and in-home occupational therapy... but we also provide in-home nursing, experienced home health aides, and compassionate care companions.

To learn more and to find out if you and your family are the right fit for us, you can call our 24/7 receptionist any time at (646)-781-8884, or if you can't talk right now, you can fill out the form below.  

New Yorkers are busy.  If they have an injury or pain... or they have a balance issue or are looking for In-Home Physical Therapy...

Then, typically, they will 

1.) Ask their doctor for a recommendation,
2.) Ask a friend or neighbor for a recommendation,
3.) Begin to research Home PTs on Google,

It's always great to get a word of mouth referral.

However, what we have found, is that many New Yorkers will use Google for their search. 

They will:
1.) read through the in-home physical therapists Google Reviews,
2.) click around on the professional's website,
3.) read through the website's testimonials and success stories,
4.) and also review diagnoses and conditions that the professional and the practice treats often,
5.) as well as reviewing the types of services and treatment approaches that you (the prospective client) is looking for.

For more information about Concierge Pain Relief - Home Physical Therapy, we have 2 types of clients that we serve:

1.) Busy and working New Yorkers, where time is their biggest asset, who want us to help them find and fix the root-cause of their pain, numbness, or injury.  This includes weekend warriors, runners, avid gym-goers, and active adults and their children.

2.) Retired or semi-retired New Yorkers who want us to help them remain mobile, confident, and independent so that they are not a burden on their children.  So, these individuals may have issues with their balance or their walking, and may also have a painful area, achy joints, tight muscles, or a rounded posture.

Do either of these sound like you?

If so, feel free to reach out and contact us by calling our 24/7 receptionist any time at: (646)-781-8884

"How To Fix My Posture... While Standing..."
"How To Fix My Posture... While Sitting..."
"Can I Fix My Posture... While Sleeping..."

These are common questions we get asked weekly by our busy clients and weekend warriors.

Here are:

9 Posture Correction and Improvement Tips:

1) Avoid Slouching: We know this is obvious. Slouching increases the strain on your spine, specifically your vertebrae, discs (disks), spinal ligaments, and spinal muscles. This puts stress on the spinal bones, muscles, and joints that keep your backbone in place. These structures also protect your spinal cord. A constant slump compresses your internal organs, making it difficult for your lungs and intestines to function. Over time, this will make it difficult to digest food and breathe properly.  

2) Strive For "Upright" (Sit Up Straight): Work toward standing more often with your shoulders back, your shoulder blades pulled back (or intermittently pinched together), your knees straight, and your stomach slightly clenched while standing and walking.

3) Lumbar (Lower Back) Support At Your Desk or Work Table: Sit as far back as you can in your chair. To protect your spine's natural curve, place a rolled-up towel or lumbar cushion (such as a McKenzie Lumbar Roll) at your lower back. Bend your knees at a 90 degree angle and keep them at the same or slightly higher level as your hips. Put your feet flat on the ground or on an elevated surface to establish the 90 degree right angle of your knees. 

4) Avoid "Text Neck" (Tech Neck): Hold your phone or smartphone higher up in the air closer to your head level to avoid looking down. When you lower your head to go on your phone, you put a lot of strain on your spine and neck (cervical spine). Unfortunately, this can add up over the course of a day – or a year.  

5) Avoid a Low-Rider Position in a Car: Reclining during a long drive may be relaxing or even comfortable. However, it is not good for your spine or your posture habits. Instead, move your seat closer to the steering wheel. Make an effort not to lock your legs. Adjust your seat angle to a more upright angle. Slightly bend your knees. They should be at or slightly above hip level.  You can also use a towel roll or McKenzie Lumbar Roll to place along your lower back (lumbar spine) to support your posture while driving. 

6) Save Heels for a Special Night Out: For women, it's easier said than done, but chronic walking in high heels puts a lot of abnormal stress on your feet and your lower back. Pumps and stilettos push the base of your spine forward, causing your back to arch. This can cause your backbone to shift and put pressure on nerves, resulting in back pain. High-heeled shoes also put more strain on your knees. For everyday shoe wear, its best to select a lower, chunkier heel... or even low-heeled shoes or cushioned sneakers when possible.

7) Check Your Mattress: If you have a saggy, soft mattress... it may be time to purchase a new one.  Choose one that is firm and helps to maintain the natural shape of your entire spine from neck to lower back. Sleeping on your side? Don't hug your knees all the way into your stomach, but it is okay to bend your knees slightly. Place a pillow under your head so that it is parallel to your spine (this helps with proper spinal alignment that facilitates optimal rest, recovery, and daily posture). Back sleepers should avoid using a thick pillow in favor of a small one under the neck.

8) Exercise, Move, and Strengthen Your Core:  Daily walking, standing, changing positions while working on a computer, and weekly exercising are the best possible things we can do to strive for and optimize our posture.  Not engaging in these vital aspects to health can result in weight gain and a weaker core... which puts additional strain on your lower back. This makes it more difficult for your postural muscles to be trained, activated, and utilized on a daily basis. Strong muscles are required to support your spine. A well-planned workout routine will keep your body, spine, and posture in top condition. 

9) Sit Up Straight: You probably know whether or not you slouch. If you're not sure, here's a quick way to find out. Place your back of the head against a wall. Step 6 inches away from the baseboard. Your tush should be in contact with the wall. It should be about 2 inches away from your lower back and neck. If not, consult your Doctor of Physical Therapy about how to improve your posture.

If you think you need to fix your posture, or want help with correcting your posture and spinal alignment, then you need to see a Doctor of Physical Therapy.  So, get in contact with us...

You can call our 24/7 receptionist any time at:
(646)-781-8884.

"How Do I Know If I Need Back Surgery? Lumbar Spine Surgery? Neck Surgery? Cervical Spine Surgery?..."

Most people reading this will not experience the following warning signs.  However, if you are currently experiencing these signs and symptoms, then you should seek immediate medical attention (as you may require surgery). 

Go and seek medical attention at the hospital if you currently have this or notice this is going on with you...

1.) Incontinence (leaking urine) or trouble urinating,
2.) Incontinence of stool/changes in passing a bowel movement.
3.) Significant paresthesias (numbness and loss of sensation) in your "saddle region" - which is the groin area that would make contact with a horse saddle when one rides a horse.

If you are experiencing one or more of these situations, then you may require spine surgery.  The reason why is because these major signs and symptoms mean that there is moderate to significant spinal cord compression or impingement.  

Reminder; herniated discs or bulging discs are very common, normal, and can be completely fixed and resolved by physical therapy.  This is very different from spinal cord compression that affects someone's bowel or bladder. 

Now, the good news...

If you are currently dealing with Lower Back Pain or Neck Pain or any kind of Spine Pain... and you do NOT have any changes with your bowel or bladder, and you do NOT have a loss of sensation in your saddle region... then you do NOT need to get Back Surgery or Spine Surgery!

The majority of Lower Back Pain, Spine Pain, Neck Pain will get better and respond positively to non-invasive, conservative care.

Therefore, if this sounds like you, then you have an 80-91% chance of getting back to your normal self with our customized, natural healing approach to treating Back Pain and Spine Injuries.

Next, feel free to call our 24/7 receptionist at (646)-781-8884.  They will ask you a few questions about your situation and your insurance information. Then, you will get a call from a Specialist (licensed doctor of physical therapy). 

​How To Stop Chronic, Daily Annoying Knee Pain WITHOUT Injections, WITHOUT Taking Painkillers and WITHOUT Having To Wear a Support or Brace...

If you’re living with bad knees, they’re painful or they ache - it’s very easy to think that it’s “just something that comes with age”, it’s a bit of “wear and tear”, or that it’s nothing and it’ll go away on its own.

You can’t quite point your finger on why you are feeling pain in your knees - but it doesn’t seem to be getting any better!

If that’s happening to you, please know that you are not alone - we hear this type of thing all the time. In fact, Knee Pain is one of the most common problems that we see in our on-demand home physical therapy practice.

Plus, there's several reasons why busy New Yorkers struggle with Knee Pain.  The root-cause of your issue could be:
- Muscle Issues of the Knee (tightness and tension in the muscles surrounding your Knee Joint)
- Knee Nerve Pain (one or more leg nerves in or near your knee joint)
- Knee Ligament Issue (laxity of one or more of your knee ligaments that provide your knee joint with stability)
- Knee Cap Issue (aka the Patella, which includes knee cap clicking)
- Knee Weakness (usually described as knee buckling or "my knee is giving way")
- Stiff Knee Joint (reported as a loss of range of motion, possibly with Arthritis or Osteoarthritis)
- Water On The Knee (swelling in or around your knee joint from a fall, tramua, or for no reason)
- Sports Injury to Knee (usually described as "I felt a pop in my knee", and then it's usually a Ligament injury or Tendon injury

And, when it comes to living with Knee Pain, everybody we see wants to know the answers to these questions:

“Why is This Happening to Me?”... or, “Why am I still suffering with Knee pain that keeps getting worse after putting up with it for 6 months - sometimes more?”...

Most people think that when they get Knee Pain, they often believe that it will eventually “ease off” and go away on its own. 

And, they hope to wake up one morning and like “magic”, Knee Pain will be a thing of the past... But then 6 months later you’re still living with the discomfort of knee pain - often even worse than it was when it came on.

Does That Sound Like You?

If "Yes"... then feel free to call our 24/7 receptionist at (646)-781-8884.  They will ask you a few questions about your situation and your insurance information. Then, you will get a call from a Knee Specialist (licensed doctor of physical therapy). 

"What Can I Do To Avoid Back Surgery?..."

"Is It Possible To Put Off or Prevent Back Back Surgery?..."

If you have back pain and if you met with a spine surgeon (who mentioned that you may need back surgery), you may have asked yourself one or more of these questions.

So, if you are dealing with annoying, nagging, chronic Back Pain, you may be willing to do just about anything to find comfort... or to get your pain under control.  And, that means that you probably just want to be able to return to your normal way of life, and possibly even if it means agreeing to undergo risky back surgery. 

As you know, back pain is no joke, but neither is back surgery.

We all know that back pain is very frustrating and uncomfortable to live with.  And, that's because it can get in the way of your sleep, work, daily activities, and simply living your life.  However, that does not mean that you should quickly agree to a major spine surgery such as spinal fusion (screws, plates, and big hardware that locks up your spine) or discectomy surgery (removing some or all of your flexible and soft cushion-like spine discs)!

These invasive back surgeries may or may not relieve your pain.  In fact, a bad back surgery or "failed" back surgery can leave you in even more pain symptoms and agony than before the procedure.

Therefore, it makes the most logical sense to start with and try less invasive treatments and non-surgical options first.

Below, are 5 effective tips to you can try to address your back pain naturally, safely, and non-surgically... in order to start finding and feeling the relief  that you have been searching for - once and for all.

1.) Transcutaneous Electrical Nerve Stimulation (TENS):  Transcutaneous electrical nerve stimulation, or TENS, is a state-of-the-art method for easing back pain. Sticky electrodes attached to the back and spine area send out electrical signals that stimulate the nerves. The impulses affect neural “pain gates” and/or trigger the production of endorphins. 

2.) Myofascial Release and Soft Tissue Work:  These hands-on soft tissue techniques and treatment options can benefit your back in several ways.  A skilled healthcare provider, such as a doctor of physical therapy performs manipulation of soft tissue (muscles and tendons) near the skin surface will help improve blood flow circulation in exhausted muscles, sore muscles, or in tight muscles and tendons. 

The doctor of PT may use a combination of their hands directly and/or a comfortable hand-held tool to help ease, relax, and lengthen these muscles.  This increased blood flow and fluid drainage will clear out and quickly reduce inflammation, and help heal and recover damaged tissues.  At the same time, this hands-on treatment technique decreases painful muscle spasms in the muscles.  

A firmer or stronger treatment is named deep tissue massage and goes even further.  Manipulation of deeper muscle groups can break up adhesions, masses of scar tissue that sometimes form over an injury site. Once the muscles have been freed from the scar tissue, they can function without pain and stiffness. 

Now, unfortunately, most traditional massage therapists nearby are not trained in healing back injuries, nor helping folks prevent back surgery.  Which is why a licensed doctor of PT uses these specific techniques that target and break up the adhesions. In turn, this will loosen and unbind your muscles.  Myofascial release and soft tissue work is a very important part of your physical therapy program because being adhesion-free is important for relieving pain and restoring a proper range of motion.

3.) Targeted Stretches and Assisted Stretch: Tight, rigid muscles can directly cause back pain or make existing back pain feel even worse. Stretching muscles will cause them to limber up, alleviate your pain and improve your movement. Loose muscles in the back are less likely to get new injuries as well. Typical physical therapy exercises for the back could include knee-to-chest stretches, kneeling lunges, back flexion stretches, stretching your piriformis muscle, prone press ups, and back bends.

4.) Strength-Building Exercises and Stability Drills: Back pain may be caused by structural changes such as herniated discs, spinal stenosis, or spondylolisthesis. The stronger you can make your back muscles, the more effectively those muscles can compensate for these changes. With a stronger back, you can maintain a straighter posture with less pain. Common exercises to strengthen the back include bridges, lying lateral leg raises, and partial curls.

5.) Heat and Cold Therapy: Heat and cold have their own distinct healing and pain-relieving properties. Our doctor of physical therapy may administer either technique or both techniques together (in sessions of 15 to 20 minutes each). Heat boosts the circulation, helping inflammatory substances to exit the tissues and relaxing painful muscles. Cold therapy can prove especially useful as an immediate treatment for acute back injuries or when dealing with severe muscle strain. The cold reduces inflammation and swelling while also numbing the nerves.  There is a full blog post on Heat vs Ice/Cold Therapy, if you click right here.

"How Long Does It Take For My Sciatica To Go Away?..."

It depends... it depends on YOU.

In general, it may take about 4 to 8 weeks to go through the first 2 phases of healing (no pain, all movement and range of motion and strength back to normal levels).

It may take another 1 to 4 months to get back to all activities of daily living that you want to be able to do... depending on how active you were before your Sciatica.  This is the third phase of healing.

Here are 10 areas of your life that may determine how fast you can heal your Sciatica:

1.) Overall health.  Healthy people heal faster.  Younger people heal faster.

2.) Other health issues such as Diabetes (especially Type II Diabetes), hypertension and high blood pressure, heart disease, chronic alcohol use or abuse, cigarette smoking or tobacco use, and an elevated body weight or elevated body mass index (BMI) all contribute to healing rates... and can extend the amount of time for your Sciatica to heal.

3.) Diet and nutrition.  People who eat more nutrients and more natural ingredients can heal much faster than other people who consume a lot of processed foods or sugary foods including high fructose corn syrup.

4.) Good sleep and rest levels.  Our bodies require approximately 7-8 hours of sleep per night in order to rest and recover our muscular system and nervous system.  A lack of sleep can certainly slow the healing time of your Sciatica.  And, if you have Lower Back Pain or Sciatica at night while trying to fall asleep or while trying to stay asleep, this can directly impact your ability to heal, rest, and rebuild. 

5.) Sedentary lifestyle (a lot of daily sitting).  People who sit all or most of the day for their work occupation can expect a longer healing time when dealing with Sciatica.  Also, the same goes for sitting and watching TV (or streaming your favorite content) for several hours per day.  Motion is lotion, and in order to speed up the healing of your Sciatica, you need to be able to stand up, walk around, and change positions.  Around 30, 40, 50 years ago, doctors used to prescribe "bedrest" for Lower Back Pain and Sciatica.  But, now we all know that bedrest makes back pain and sciatica worse because you tighten up, get stiffer, and get weaker if you stay in bed or if you stay on the couch.  The best possible way to start reversing your Sciatica is being able to walk around and change positions, so keep moving!

6.) People who follow professional advice and instruction from board certified specialists and top level healthcare professionals heal more quickly than those who do not follow-through with formal care.  If you are dealing with a lot of pain, it is not time to ask your personal trainer or ask YouTube what you should do to reverse your Sciatica.

7.) People who are aware of their day to day postures, positions, and habits will heal more quickly, because they realize that their daily postures and habits can slow down or speed up the healing and recovery of their Sciatica.  They are able to adapt and immediately respond to their condition, and are able to adjust their normal behaviors (such as walking more) in order to find movements, activities, or habits that can "take the edge off" (decrease) their Sciatica symptoms like pain, numbness, tingling, burning, throbbing.

8.) Stress and tension levels.  Those who live with or experience higher levels of stress or frequent tension may heal slower.  If someone is really stressed, their nervous system does not get a chance to "turn off" or relax.  So, if their nervous system is always "on" and in a "fight or flight" mode, then there won't be much opportunity for their bodies to rest or recovery.  This means that their nerves (extensions of their nervous system) may be over-stimulated and remain "on" and activated even when the person is trying to relax or sleep.  So, since Sciatica is a condition involving your Sciatic Nerve with nerve pain or nerve symptoms, you can see how stress could delay the healing and recovery. 

9.) Readers heal faster, and so do those who can focus.  People with longer attention spans are typically self-educated, self-motivated, and self-directed... therefore, those who are self-educated on a topic like Sciatica are more likely to follow-through with successful treatment.

10.) Persistent.  People who think or believe there's hope tend to be more serious, optimistic, and persistent in finding the right Sciatica Treatment for them.  And, they are the type of people who won't let anything stop them or stand in their way.  (For example, we recently had a man with Sciatica fly from Seattle to New York City to be successfully treated for Sciatica.) 

If you have any additional questions about your pain, injury, or your condition, you can call us any time, and our 24/7 receptionist will answer your call, collect some information, and you will get a call back from one of our specialists.  If you are not yet ready to speak and prefer to learn more, click here to check out dozens and dozens of our success stories and testimonials from other New Yorkers, just like you.

"How Can I Relieve Neck Pain in the Morning?..."

We get this question a lot from our clients who receive home physical therapy in Manhattan, Brooklyn, inside and outside of NYC. 

Here's some simple, proven, and effective tips to ease Neck Pain first thing in the morning...

Step 1:  Check Your Mattress - How old is your mattress?  A proper mattress should be firm and not too soft. A firm mattress is helpful in supporting your entire spine (from your neck all the way down to your lower back).

Step 2: Check Your Pillow - How old is your pillow?   A proper pillow should be able to keep the curvature of your neck... in other words, it should "fill in" and support the curve of your neck, regardless if you are sleeping on your left side, sleeping on your right side, or if you are sleeping flat on your back.  Your pillow should not be so soft that it flattens out overnight while you are trying to sleep.

Step 3: Try a Warm or Hot Shower - A warm or hot shower will loosen up a stiff neck and ease neck pain. The warmth is soothing which can relax tight or tense neck muscles.  Also, a warm shower can increase blood flow circulation to your neck area.  And, you will have noticed this in the past if you've had gotten out of a hot shower, looked in the mirror, and saw that your shoulders, arms, or neck area was a little red.  That kind of redness is proof that those areas experienced an increase in blood flow, because the redness is additional circulation coming to the surface of your skin. While in the warm shower, and if you are able, try to gently move your head in circles, both left and right movements.  

Step 4: Avoid Ice/Cold Therapy for Neck Pain - The neck (cervical spine) is a sensitive area.  Most people better and experience more relief and get back more flexibility and range of motion in their neck after using a hot pad or heat therapy, compared to using an ice pack or cold therapy on their neck.  If you click this link here, you can read more about when to use ice versus when to use heat. 

Next, if these tips do not work or do not provide you with any neck pain relief, then it might be time to seek a Doctor of Physical Therapy who is a Neck Specialist.  

Now, if you didn't know, an expert Doctor of Physical Therapy can provide you with a proper diagnosis and hands-on manual therapy treatment at the very first visit.  This is what we offer to busy New Yorkers who might be dealing with annoying neck pain that could be disturbing their sleep, getting in the way of working, or preventing them from doing the things they love... such as time with children or grandchildren, exercising, or even just reading.

Furthermore, what we have found to be effective is working with a Movement Expert who can:

1.) Find the Root-Cause of Your Neck Pain, and then...
2.) Fix the Root-Cause So That it Does Not Return.

If your Doctor of Physical Therapy does not identify where your neck pain is coming from, then they may be "chasing symptoms" or they may be treating the incorrect area.  

When we are able to identify and find the root-cause of someone's neck pain during their first home visit, they should expect to feel at least 10-15% pain relief, if not more.  This is much more possible if you have had neck pain for 3 weeks or 3 months.  However, if you have been dealing with neck pain for 3 years, then may take 2-3 home visits to start feeling positive progress and neck pain relief, because having pain longer than 3 months is considered "chronic pain."  And, it may a few follow up visits to feel some relief that you deserve.

If any of this sounds like you or sounds like what you are dealing with, then feel free to speak with our 24/7 receptionist by calling (646)-781-8884. 

Our receptionist will collect some of your information, and a Doctor of Physical Therapy will personally call you back (typically the very same day, including weekends).

We wish you nothing but the best in getting neck pain relief and investing in your health and wellness.