Superman Pose For Sciatica Back Pain

Superman Exercise For Sciatica

 

Since early in my athletic career I have been plagued with back aches.  In high school and college pole vaulting was stressful on my spine and there were times when I would fall outside the landing pit causing a few days of pain or at least soreness. Eventually vaulting gave way to my 4 years of serious gymnastics.  I loved beach trampoline and flying ring dismounts onto the sand.  Once at 21 years of age I did a front fly-away (flip) from the rings where I over rotated landing directly onto my head from 5 or 6 feet in the air at Santa Monica’s Muscle Beach.  That gave me the worst neck pain of my life.  In addition to those experiences of injury and pain, construction work for over 20 years has left me with discomfort  I must suffer with daily.

Starting in my early thirties I took the advice of therapists, coaches and trainers increasing my efforts to strengthen my abdominal muscles each morning to reduce the back aches.  As many exercise freaks do, I typically include abdominal crunches on the floor, bent leg sit-ups and straight leg circling.  Those in addition to plenty of stretching have given me a mental lift each morning so I can walk out the door going to work with less aggravation from my daily nagging spinal discomfort.

In my thirties I began to notice sciatica soreness when driving long distances or piloting  small planes  for extended periods of time.  I can’t say I expected the sciatica but it wasn’t long before I self diagnosed the problem and began to sit on a tennis ball or softball under my hamstrings  while watching TV.  I got considerable relief but only for short periods before the annoying soreness returned so naturally I googled sciatica remedies.

After looking through some of the articles and blog posts I found a writing by someone recommending  using the position of lying on ones  stomach which I found intriguing.  The author suggested raising the right leg and left arm for a short period and then reversing to the left leg and right arm holding  again.  Next, the exercise was increased in difficulty directing the subject to raise both arms and both legs holding for 1 minute.  I’ve had a lot of back pain from work related injuries and I found it excruciating to hold  that position with all four limbs off the floor for more than 15 or 20 seconds.  Now after over 4  years using this group of positions, I hold the opposite arm and leg positions for 20 seconds each.  Then I rest 5 seconds with all limbs on the floor and finish the series holding the full Superman position for 70 seconds.

I have found this exercise medley to be the best relief for back pain I have ever tried.  Of course I also do hamstring curls on a bench with a leg lever once per week to maintain strength in the adjacent muscle groups around the lower back and sciatic nerve.

 

 

Arthritis Pain Remedy Exercises

bench-press-clipart

 

In my early forties I started to experience increased soreness and pain after a few types of recreational exercise and often after work.  After some time I began to realize that there were probably exercises I could invent to relieve at least some of the discomfort. Initially I focused on my shoulder pain which took me to a local chiropractor and volleyball friend Dr. Tim Brown.  He put heat on my shoulder and then gave me some pleasurable manipulation the effects of which lasted for a day or so. Later on after a few sessions with that heat and manipulation I decided that I’d have to find some new ways to hopefully help myself.

Having competed in athletics for decades, I knew that weight lifting was a good way to increase my ability to perform strength exercises and endurance activities as well.  By the time I was 48 yrs old with right shoulder failure (an impingement)  I had to retire from beach volleyball competition and focus on my work as a building contractor.  Working as a small business owner where I had to hammer, dig, crawl through attics and basements daily was wearing out other joints on my body besides my shoulders.  The weight lifting was also hurting so I came up with an idea.

Spending a couple of years in college as a physical education major I learned the difference between dynamic tension and static tension.  Realizing that I was having issues with seemingly repetitive motion syndrome, I tried using a combination of dynamic and static exercise.  For example let’s take bench press.

I had gotten to the point where my bench presses were hurting during the presses and giving a popping sound near the lowest point while supporting the barbell above my chest.  The more repetitions I accomplished the more it hurt during and afterward.  I tried a technique I saw used many years before where I would do only one repetition of the bench press.  I put on a low weight around 45 lbs and pushed the barbell off the rack and held it at the highest position for about 15 seconds.  Then I lowered the weight about 6 inches and again held for the 15 seconds.  After several more 6 inch drops I reached the point where I was nearly touching my chest. I had used the  hold technique maybe 5 times.  Then on the way up I repeated the 15 second hold as closely as possible in reverse like I had done lowering the barbell.  A good rule of thumb I discovered after months of using this technique was to make  my muscles start to shake while holding in the stopped positions.  Now after more than a decade of using this move and hold practice I have found that my right shoulder has improved greatly. The important improvement seems to come  from the elimination of the rubbing of tissues like cartilage and tendons that one experiences during the higher numbers of reps a person performs with traditional weight lifting exercises.

More on these arthritis tips in coming posts.

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Fence Building With Quality

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When a contractor builds a wood fence, he can ignore the old school wooden posts system and install galvanized posts set in concrete to give the longest lasting fence available for high quality. I have found that the galvanized brackets to set horizontal wooden rails on those posts give the perfect labor saving technique to use. You can see in the image above that this style is meant for offering a long lasting guarantee of quality which may dazzle some clients. The horizontal rails are 2×6 lumber. The customers and neighbors near the project will be impressed when they see the strength and mid span support that can give an enduring shape which won’t sag or bow.

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Our Office Space

As our company grows we have been looking to find a new building to lease for our home base. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Proin et enim sed quam tincidunt dapibus ut vel ipsum. Suspendisse dolor augue, finibus ac varius eu, sollicitudin quis leo. In a augue ut nisi porta varius. Quisque vitae risus in nunc dignissim gravida vel ut massa. Fusce at facilisis nibh, ac facilisis enim. Integer non nisi non erat egestas elementum. Mauris nibh magna, pulvinar a fringilla id, tempor vel nulla. Donec vitae faucibus orci. Vivamus at tristique est. Sed fermentum rutrum aliquet.

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From the Desk

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Our Newest Product

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Toilet Running?

Often we delay the remedy for the annoying intermittent running of the water in a home toilet.  Let me explain the most likely solution to  take care of it yourself if you have some amount of motivation to fix things around the house.  Usually we need to replace the flapper.  Turn off the water at the valve on the wall where a water line from the tank bottom connects.   Lift the lid off the toilet tank which is behind the bowl.  Looking down into the tank full of water you will see the handle lever chain hanging into the water and eventually connecting to a usually a black or red round rubber piece that we call the flapper which opens  to allow the tank full of water to flow into the bowl or it closes to allow the tank to fill.   On both sides of the flapper there are extended ears which have holes at the end which connect to the bottom of a tall circular column which is the overflow tube.  At the bottom of that tube there are hook like protrusions where the flapper ear holes attach by sliding onto the hooks.  Disconnect the flapper ear holes from the hook protrusions.  Disconnect the end of the chain from the flapper’s round or triangular nose ring.

Take the flapper to the local Home Depot or hardware store.  In the plumbing department you may be able to find a replacement flapper yourself or you can ask a salesman.   I prefer the red color flapper replacement so the future replacement doesn’t get the disintegrating black smudge on your body or clothes with an accidental rubbing of the old flapper.

Reverse the above removal  directions  to replace the flapper.  This DIY tip is just one possible scenario to solve the running water problem.  Later on in this blog we’ll delve into a second solution if this simple flapper replacement doesn’t do the trick.