Thursday, November 14th, 2013 at
Are you having sciatic nerve pain in your lower back that sometimes radiates down your leg and you find it impossible to sit down comfortably? Relief is on the way!
The sciatic nerve is actually three nerve endings that exit the base of your spinal column, travel across your buttocks, then down the backs of your legs, which means there are several thick muscles surrounding it. When these muscles tighten up too much or too fast, putting pressure on the sciatic nerve, you’ll be in pain. The hamstrings and the piriformis muscles are the biggest culprits, but don’t worry, there’s an easy fix. It’s called Sitting Pigeon.
Sitting Pigeon is a modified Sleeping Pigeon that can be done while sitting in a chair or any time that you can’t or don’t want to get down on the floor. It can be done easily while sitting in a meeting or working at your desk.
- First, sit tall in your chair with both feet flat on the floor and relax your shoulders. You may need to sit forward a little in the chair to have your feet flat.
- Then rest your right ankle over your left thigh. Make sure you don’t have the ankle resting on your knee.
- Now, take hold of the seat of your chair with both hands and lean forward with a flat back. You’ll feel the stretch in your right hip, thigh and buttocks.
- Breathe deeply for one to two minutes, then switch legs.
This is especially recommended for times when you have to sit in long meetings. It will help keep those muscles stretched so that they don’t tense up on you. Repeat every hour.
Make sure to breathe deeply as well. This helps to send fresh oxygenated blood throughout your body – a welcome treat when you’re sitting for a long while.
Best of Health
Tuesday, October 15th, 2013 at
Our bones are strong and healthy through childhood and as young adults, but as we hit middle age, they slowly begin to thin out. For us women, menopause usually accelerates this process. There are ways to put on the brakes, however, and one of the best lines of defense is your diet -- eating the right foods can give you maximum bone mass and boost your bone density at any age.
Everyone knows that calcium is essential for bone health, but do you know what foods are good sources of calcium – other than milk? You might be surprised to learn that calcium is plentiful in many vegetables. Go for greens such as bok choy, Chinese cabbage, and kale. The traditional soul food favorites, collard and turnip greens, offer a lot of calcium, too. One cup of chopped, cooked turnip greens has about 200 milligrams of calcium. Milk and dairy products are not the only ways to get your calcium. Another excellent source is sardines. All those little fish bones have just what you need to build bone mass. Eating 3 ounces of canned sardines delivers more calcium than a cup of milk. My favorite fish, salmon, is another great source of bone-boosting nutrients. Salmon and other fatty fish contain calcium as well as vitamin D, which helps with calcium absorption. And fish oil supplements have been shown to reduce bone loss and help prevent osteoporosis. If sardines and collard greens don’t float your boat, try adding fortified foods to your diet. These are products that do not naturally contain calcium but have been enhanced with this essential mineral. For instance, fortified orange juice has up to 240 milligrams of calcium, and fortified cereals deliver up to 1,000 milligrams per cup. You can use fortified soy mile with fruit and nuts at breakfast. Check the nutritional labels of everything you purchase, and enjoy healthy bones throughout your life!
Best of Health,