Pilates can Help with Sciatic Nerve Pain

It's not always possible to prevent sciatica, but practicing a few good habits can play a key role in protecting your back.

Exercise in general is good, but Pilates is excellent in helping bring balance to the muscles of the back, hips, and abdominal muscles to realign the body.

A Pilates session

will teach proper body mechanics to support the body in sitting, standing, and walking.

Functional exercise improves posture, and good body mechanics, which are important to keep your back strong and healthy and reducing the risk of sciatica. 

• If you stand for extended periods, rest one foot on a low stool or box from time to time. Pay special attention that your hips stay level when doing this.

•  When lifting heavy objects, bend at the hips and knees making sure to keeping your spine straight and your abdominal muscles pulled in.

•  Always hold the load close to your body and avoid lifting and twisting at the same time.

•  Try to maintain a healthy weight

•  Sit in an upright correct position

How do you manage sciatica? Do you know any other exercises or tricks for dealing with sciatic nerve pain? Tell us in the comments.

HOW TO SEW A FACE MASK →

As of April 3, 2020, the CDC is recommending that everyone should wear a cloth face covering in public settings to help slow the spread of COVID-19. Visit cdc.gov for further information about this development.

How to sew a face mask:

MATERIALS

 Medical face mask template - https://www.marthastewart.com/1547458/medical-face-mask

Dense cotton fabric

Sewing machine and supplies

Elastic or cotton ribbon (optional)

STEPS

1.  Download and print out template; cut out four pieces in total.

2. Rotate so that the top front of fabric shapes are touching. Sew two front sections on the reverse side of fabric—this will become the front exterior and interior seam of mask with a 1/4" seam allowance.

3.  Cut the straps: top straps measuring 2 by 18 inches (tied over the ears) and bottom straps measuring 2 by 13 inches (tied at the neck). Iron in half so that two raw edges are touching; iron in half again. Pin the straps into the top and bottom of both sides between two finished pieces with seams facing out.

4.  Begin sewing right under the top strap and stitch around the mask, ending right after the bottom strap on the same side where you started, leaving a 2-inch gap. Turn right side out. Leave space to insert a filter, if desired. Iron. Optional: Stitch around all of the edges again for added durability.

 Optional: Elastic can be used instead of straps; simply modify the pattern to include a place to thread elastic, at the sides of the mask. Cotton ribbon can also be used in place of straps.

Attention Instructors!

Invest in yourself and expand your knowledge

while attending our

Low Back Workshops presented

by

Karen Clippinger, MSPE.

Sign up today!

October 20, 2019 - 10am – 1pm Low Back Pain & Pilates:

Flexion Based Programs (3 PMA CECs)

Low back pain is prevalent and the same Pilates exercise can aid or aggravate different clients. This workshop will focus on understanding the common low back conditions of lumbosacral strain, spinal stenosis, and spondylolisthesis, as well as why spinal flexion can aid and spinal extensions aggravate them. Participants will learn novel Pilates-based exercises and modifications for classical Pilates exercises designed to build necessary three dimensional core strength that emphasize flexion and neutral positions, while avoiding excessive spinal hyperextension

October 20, 2019 - 2pm – 5pm Low Back Pain & Pilates:

Extension Based Programs (3 PMA CECs)

This workshop will focus on understanding the common low back conditions of disc injury, flat back, and osteoporosis, as well as why spinal flexion can exacerbate these conditions. Participants will learn novel Pilates-based exercises and modifications for classical Pilates exercises designed to build necessary core strength to promote a healthy back that emphasize the use of extension and neutral positions, while avoiding excessive flexion.

Investment: $200 for full day (includes both topics) prior to 9/20/19; $250 after

About Karen Clippinger:

She has a masters degree in exercise science and is a professor emerita at California State University, Long Beach, where her course topics included anatomy, body placement and Pilates for dancers. Prior to her University employment, she worked clinically for 20 years with a wide range of clients in sports medicine clinics and at Loma Linda University Medical Center. Ms. Clippinger has lectured for BASI Pilates for 21 years and has given over 400 presentations for numerous prestigious organizations at various international and U.S. sites, authored a textbook titled Dance Anatomy and Kinesiology, co-authored Pilates Anatomy, and has several classes on Pilates Anytime.

To enroll Contact us at:

T: (626) 765-6500

E: info@pilatesofpasadena.com