Chiropractic Works with Dr. Birk

Restoring Posture: More than just sitting properly

Posted: August 14, 2017
By: Dr. Ruminder Birk

Most people who seek our care do so because of sciatica, back pain, neck pain, postural problems, or problems with mobility.

However, after these are corrected through our natural re-constructive care, they often see an improvement in chronic health conditions that they never knew were associated with these problems.More evidence continues to come to light about the importance of correct posture to general health. This is particularly pertinent in modern life, where many of us spend too much time sitting, with inadequate exercise and poor diets.

A study was recently published in the Annals of Vertebral Subluxation Research where re-constructive care was used on a 34-year old former rugby player with cervical and lumbopelvic postural distortions and a history of chronic health problems.The technique used was Chiropractic BioPhysics, developed by Dr. Deed Harrison - probably the most thoroughly researched forms of natural re-constructive care (and the forerunner to Impulse Incision Technique which is delivered here at Atlantis Chiropractic), where the focus is on restoring optimal posture and spinal alignment.

The patients chronic health problems included headaches, mid and low back pain, congested sinuses, and upper respiratory symptoms, which he had experienced for the past twenty years.After the examination and diagnosis of the postural distortions has been made, the patient received 9 months of care. He was seen twice per week for the first 12 weeks, then once per week thereafter for an additional 6 months.A series of procedures, exercises, and traction were used to reduce the spinal subluxations and postural distortions, and he also wore a heel lift on his right shoe.

Follow-up x-rays showed that there was progressive improvement in postural measurements toward normal. This was associated with improvement in headaches, sinus and respiratory symptoms.
It is suggested by the authors that the treatment may have reduced tension and strain on the spinal cord, leading to an overall improvement in all body functions.

Though this is just one study on one patient, there are countless examples of the positive effect of re-constructive care not just on the primary condition that the patient presents with, but on associated conditions; and many times, the patient is unaware of the connections between them.

Ask the average person what spinal re-constructive care is and either they wouldnt really know or they would say something like back treatment. The wider-reaching benefits of re-constructive care are seldom reported in the mainstream. But restoring correct posture and normal physical stature have been shown to ease a host of conditions from those mentioned above to heart disease, hypertension, and psychological problems.

Given the prevalence of poor posture and many serious chronic health conditions in Canada (and worldwide) today, the problem requires more attention, rather than just throwing the next drug at each individual condition. Taking a more holistic approach would reveal that many of the chronic problems experienced by back pain sufferers, or those with poor posture, may be connected and can be corrected. Find out today if you feel you would be a good candidate for spinal re-constructive care by calling Atlantis Chiropractic and Wellness.

The Possible Cancer Cure That May Be Inside Women

Posted: July 20, 2017
By: Dr. Ruminder Birk

After decades of expensive research and even more expensive treatments, it seems the answer to some cancers may be a little closer to home. In fact, if the latest research from a group of Swedish researchers is to be believed, it could be inside of you: in breast milk.

The amazing effects of breast milk on tumours

It should be no surprise that breast milk has amazing powers; babies should live on it entirely for at least the first six months of their lives, helping them grow into strong, healthy children.

But it’s powers may extend beyond even these considerable benefits. A group of Swedish researchers from the University of Lund were amazed to see the effects of a breast milk compound on human cancer cells. Nicknamed ‘Hamlet’, this compound is part of human breast milk. The team of researchers investigating its effect on bladder cancer patients found that those patients injected with Hamlet started to expel cancer cells in their urine within days of treatment. Not only this, but healthy cells were left alone. Unlike with chemotherapy, which is a systemic therapy that affects the whole body, flooding cells with toxic chemicals, the Hamlet compound seemed to target only the tumour cells.Even radiation therapy, which is considered more targeted than chemotherapy, commonly damages healthy cells. So there is some excitement from this study that there may be a new, effective, targeted therapy for some cancers.

The accidental breakthrough

Like with many great ‘discoveries’, this one was by accident. Immunology Professor Catharina Svanborg was researching antibiotics when she made the breakthrough. She was researching antimicrobial agents and was as surprised as everyone else at the amazing effect of breast milk on human cancer cells. According to the professor, breast milk contains alpha-lactalbumin. This is a protein that is able to fight cancer cells inside the stomach, targeting the mitochondria and nucleus of the cells, while leaving healthy cells alone. This action effectively weakens the cancer cells, depriving them of energy, until they die and are passed out of the body.

“There’s something magical about Hamlet’s ability to target tumour cells and kill them,” she said. It remains to be seen whether these results will be replicated in studies in patients with other forms of cancer, but more trials are planned. There are hopes that Hamlet can be used on patients with bowel and cervical cancer too. These early studies have received some good coverage in the mainstream press, which is encouraging. Any research that can show the potential of natural substances to replace some of the dependence on the toxic chemicals and radiation that standard cancer care involves should be considered a positive move.

Now, let’s start hearing more about all of the other natural treatments for cancer that have shown positive results. Although there are no direct studies showing chiropractic care can treat cancer itself, it has proved to be helpful in reducing pain and inflammation for patients with this type of illness. In addition, because chiropractic is based on the idea that a healthy spine and nervous system play an important role in your overall health, it is beneficial for any one at any phase of their lives to take advantage of naturally boosting their immune system. Power On!

Living in Pain shrinks your Brain!

Posted: July 10, 2017
By: Dr. Ruminder Birk

Quite apart from the physical pressures of living in pain, more light is now being shed on just how damaging the psychological effects of experiencing pain are. As methods for scanning and imaging the brain and monitoring its activity have developed in recent years, so we are learning more about the nature of pain and how it affects the brain.

In the past decade or so, studies on both humans and animals have identified a network of pain-transmitting areas within the Central Nervous System, leading to better understanding of how pain relates to distinct areas of the brain. It seems that, no matter what syndrome of pain a person is experiencing, there are some common areas of the brain that are involved in processing it.

According to a 2008 paper by the International Association for the Study of Pain, recent neurobiological findings indicate 'local morphologic alterations of the brain in areas ascribable to the transmission of pain.' This was the case in patients 'suffering from phantom pain, chronic back pain, irritable bowl syndrome, fibromyalgia and two types of frequent headaches'.

While the effects on the brain were different for each pain syndrome, they overlapped in some areas of the brain: notably the cingulate cortex, the orbitofrontal cortex, the insula and dorsal pons, which seem to act as 'multi-integrative structures during the experience and the anticipation of pain'. It was observed that one of the effects of pain was to decrease the amount of grey matter in these regions.

The author of the paper, Arne May, notes that this phenomenon could be termed a 'common brain signature' in chronic pain patients, but also asks the question whether the changes are causes or consequences of the pain: the classic 'which comes first?' scenario.

At the end of the paper the author suggests that the changes in the brain of chronic pain patients are 'the consequence of frequent nociceptive input and should thus be reversible when pain is adequately treated.' One of the powerful effects of a spinal impulse is that it reduces nociception which means it can reduce/prevent chronic pain and therefore brain shrinkage. Of course more studies will need to be done on this subject especially in relation to the long time period associated with chronic (as opposed to acute) pain but there is hope that future findings can provide breakthroughs in the treatment of pain.

With further advances in neuroscience and functional MRI technology, it is becoming much easier to monitor changes in the brain, blood-flow, and neuronal activity, which should tell us even more about the nature of pain and how to go about alleviating its harmful effects.

Meanwhile, the findings also show just how important it is to treat the cause of the pain rather than just the symptoms which, unfortunately, is what modern medicine often does. Natural medicine such as chiropractic care treats the true cause of your pain not just the symptoms, whether it be back pain, sciatica, neck pain, headaches or any type of pain in your body, we are here to help get you Back to Life!

So you had an MRI and your back still hurts?

Posted: June 22, 2017
By: Dr. Ruminder Birk

So you had an MRI and your back still hurts.. Now what?

Here's a little known and often surprising fact:

"If you've been waiting months or spent thousands privately to get an MRI in the hope that you'll get rid of your back pain... it's probably going to do very little to help you get rid of the pain or even accurately pin point where the problem is coming from." And even if the MRI did show you that you have bulging discs, experts in back pain will be quick to point out that 99% of the time MRIs are taken lying down and don't reveal what's happening to the disc under pressure. A lying down MRI is not a functional test, and this is why MRIs are known to be very poor at finding the cause of a person's back pain.

The Journal of Family Practice states that: “The overall evidence for the appropriate use of MRI in low back pain is limited and weak, and yet this diagnostic technology is touted by many as being the definitive answer for the question of why someone might be suffering with pain. No wonder so many people are struggling to get rid of their back problems when they go down the conventional route...And this will leave you still suffering with shooting, stabbing and burning pains from the low back, sometimes with additional pain through the buttocks and down the legs with little indication that this is ever going to go away. In severe cases you’ve waited so long for help that you've started to notice muscle wasting or numbness and constant tingling down to the tip of the toes.

There is a better way and you get seen almost immediately... Professional help is available for people with back pain and sciatica in Woodbridge, and it works really well even when you have been diagnosed with disc problems like slipped discs, bulges, herniation's, prolapses etc.

31 year old research from China has shown that these specialist spinal techniques have a 76.8% success rate in treating people suffering from back pain from disc problems. Research conducted in 2014 into more advanced techniques have a 88% success rate even when there are multiple damaged discs involved, and that's with zero recorded adverse events. What are these techniques? Known as "Non-Surgical Re-Constructive Spinal Care", a combination of chiropractic care, spinal decompression, laser therapy, vibration therapy and nutrition. These are the exact techniques used in the Atlantis Wellness Centre of Woodbridge.

Don't suffer a moment longer, the team of fully trained spinal care professional at Atlantis Wellness Centre have helped over 1,000 patients find relief from their agonizing back pain and sciatica, call us today.

Heart Disease - Could Spinal Re-Construction Be An Unsuspected Saviour?

Posted: June 6, 2017
By: Dr. Ruminder Birk

Cardiovascular diseases (CVDs) are a big problem, big news and big business!

Some of the statistics about heart disease prevalence are quite shocking; so, if there was a simple, non-invasive therapy that could be used to prevent or treat cardiovascular disease it should get a lot of coverage, right? No taking drugs for the remainder of your life, no surgery, no repeated doctor visits - just a series of re-constructive interventions like those delivered at the Atlantis Wellness Centre in Woodbridge.

CVD is the number one cause of death around the world, leading the way in industrialised countries and developing countries alike. Globally approximately 17.3 million people died from CVDs in 2008 (30% of all global deaths). 7.3 million deaths were due to coronary heart disease and 6.2 million were due to stroke - both of which share common origins in lifestyle mis-behaviour. In the US every year about 785,000 people suffer a first heart attack and another 470,000 experience an additional attack.

The fact that the number of prescriptions for "life-saving" lipid modulating drugs (statins) increased from 295,000 to over 50 million between 1981 and 2011 reflects the disturbing global fixation on cholesterol levels, discussed below.

The hypothesis that "cholesterol is bad" is flawed. Firstly few people are aware that cholesterol is absolutely critical for animal life with brain synapses, bile, cell membranes and sex hormones especially depending on cholesterol. Secondly, its action within the body is misunderstood; it is complicated and certainly not as simple as cholesterol hardening the arteries and restricting blood flow, or the "sludge in the drain" theory.

A very recent US study concluded this:

"It appears quite clear from the literature that "cholesterol" levels have nothing at all to do with atherosclerotic plaque formation, and subsequent CVD."

The study also points to a follow-up of the famous, 30-year "Framingham Study" in the US, which began in 1948 and followed thousands of men and women over a number of decades, along with their children and spouses, and even the grandchildren of the original cohort in 2002. The Journal of the American Medical Association recently ran a report on the latest findings stating that:

"After age 50 years [of age] there is no increased overall mortality with either high or low serum cholesterol levels."

In another statistical review of 15 countries in 2008, comparing heart-disease rates in men aged 35-74 and average cholesterol levels, study author Kendrick concluded that:

"There is a complete and utter dissociation between cholesterol levels and heart disease."

Prescription drugs block receptor sites or interfere with the human enzyme systems, thereby changing bodily function. They are expensive and cause side effects, so relying on them based on flawed science and assumptions is irresponsible, and will almost certainly have long-term negative effects.

The Connection to Inflammation

Inflammation is a subject that doesn't get much attention despite being the underlying cause of many chronic diseases. That it is part of the bodily system to fight injury is clear, but the world poorly understands why inflammation continues and can lead to disease after the initial intervention of the body's defence mechanisms, even though the empirical evidence is quite clear on this.

Inflammation and atherosclerosis have long been associated, with over 10,000 articles on the subject since the first one was published in 1966. The association is made at all stages of the disease and even low-grade chronic inflammation can help to predict risk of disease developing. Interestingly, one of the effects of statins is to reduce inflammation.

In mechanical terms, inflammation is closely connected to subluxation (spinal abnormality), which means it's essential to focus on correcting the dysfunctional biomechanical spinal segment; it is known that mechanical disturbance and irritation to spinal joints and nerves causes an inflammatory process that affects neurological function and can lead to musculoskeletal problems and disease.

Kendrick reviewed the medical literature and found that spinal cord injuries have been associated with:

Low HDL levels (and other lipid abnormalities, e.g. raised LDL levels)
Sharply raised blood-clotting factors
Insulin resistance (leading to diabetes)
Visceral obesity [a well-known risk factor for CVD]
Increased risk of dying of heart disease.

So the role that spinal re-constructive care plays in reducing inflammation has great potential in the treatment not only of heart disease, but other chronic diseases and conditions that are plaguing us globally today.

The Study and Its Findings
A case study and review of literature by Eric Zielinski and Nate A. Blume was recently published in the US, reporting on a 54 year old male patient with dyslipidemia who experienced lipid panel normalisation from chiropractic care (a primitive, un-developed form of spinal re-constructive care). The patient had a past history of myocardial infarction (heart attack) and angioplasty (artery-widening). After electromyography, range of motion, and thermography readings and blood readings were taken, a series of vertebral subluxations at the levels of C1, C5, pelvis, and sacrum were found and worked on over a 5-month period. It lowered cholesterol levels, despite no other reported lifestyle changes occurring, and the patient was able to reduce his medications.

While this is only one study of one man in his 50s, the influence of stress-related inflammatory and hormonal responses have long been believed to be a factor in the plaque build up involved in atherosclerosis and its subsequent complications with CVD. 

The study concludes that:

"A review of literature indicates that subluxation-based chiropractic care may be effective in managing atherosclerosis and other risk factors associated with CVD due to its potential effect on inflammatory markers."

The National Heart Lung and Blood Institute in the U.S. are honest in admitting that "The cause of atherosclerosis is not known", even though scientific data shows quite clearly the factors that cause it! Inflammation is a major marker that something isn't right, this is quite clear, but it is what causes the inflammation that is the subject of most debate and actually the thing that is important; since inflammation is only a response to something that is wrong, it in itself is never what has gone wrong.

We need to look at heart disease not in isolation, but in connection with the factors causing the rise of other related chronic diseases and conditions like type 2 diabetes and obesity. In each case there is a factor of factors causing inflammation, this cannot be ignored; it is not difficult to trace this back to lifestyle factors, especially diet, lack of physical activity, excessive sitting and now poor mechanical structure also - all of which have profound effects on the organ systems of the body. The ubiquitous emphasis on cholesterol may be misplaced, but with billion-dollar industries depending on its perpetuation, a widespread change in thinking depends on educating individuals instead of relying on the marketing messages or the say-so of lazy MDs who follow pharmaceutical company advice.

If you'd like to take charge of your life and health, give us a call today to get a consultation. Perhaps chiropractic care can be your saviour to reduce cholesterol levels, inflammation, and/or any back, neck or sciatica pain you may be experiencing.

Another Warning! Epidurals and Back Pain

Posted: May 24, 2017
By: Dr. Ruminder Birk

In the past I have written about how reconstructive care has provided excellent results in comparison with other standard treatments for back pain, and without the potentially harmful side effects. Disk herniation, for instance, is usually dealt with in one of three ways in standard medical care: minor problems are usually prescribed non-steroidal anti-inflammatory drugs (NSAIDS); epidural steroid injections may be employed in more serious cases; and, in the most severe cases, disc problems may be treated with surgical intervention, such as lumbar fusion.

Each of these treatments has concerns about long-term side effects that are well documented but rarely made clear to the patients. However, earlier last month we had another warning about epidurals that is unambiguous.

Epidurals are injections of cortisone directly into the spine near to the location of the pain, and they have been used for decades. They typically have good results in the short-term management of pain, but there have long been question marks over their side effects, especially in relation to weakening of the bones.
A US study published in The Journal of Bone and Joint Surgery in 2013, analysed patients with vertebral body fractures following lumbar epidural steroid injections (LESIs). It concluded the following:

'In the survival analysis, an increasing number of injections was associated with an increasing likelihood of fractures. Each successive injection increased the risk of fracture by a factor of 1.21.'

The increased bone fragility and fracture risk can be a significant problem, especially in the elderly and others at risk for osteoporotic fractures. But last month's warning went further.

New FDA Warning
At the end of April, The U.S. Food and Drug Administration (FDA) published a more serious warning about the potential side effects of epidurals:

'Injection of corticosteroids into the epidural space of the spine may result in rare but serious adverse events, including loss of vision, stroke, paralysis, and death.'

Corticosteroids will therefore have to carry a Warning label detailing the risks. The FDA advises the following:

'Patients should discuss the benefits and risks of epidural corticosteroid injections with their health care professionals, along with the benefits and risks associated with other possible treatments.'

The Sane Solution
Any medical professional is unlikely to recommend spinal re-constructive care, but it has been proven to provide relief from back pain without the adverse side effects of other treatments and often at lower cost, and according to the best evidence it is successful in 88-90.5% of cases.
The reason it's not and likely never going to be available in OHIP is an issue of the "business of medicine" rather than what is right or best for the patient.

Speaking of the Business of Medicine - All is NOT Well with Medical Error Numbers

In the US, purely due to medical error, according to a recent press release by The American Association for Justice. It details how 440,000 patients are killed every year by preventable medical errors. That's in the US, but do you think Canada is much different in its approach to medical treatment?

What can we do?
It is becoming increasingly evident that we must take more responsibility for our own health and adopt less of an unquestioning, blind acceptance mentality when talking to our medical professionals.
We can ask questions about medications and medical procedures and do background research online; we can also look at alternative care options that are often 'marginalized' by medical professionals as being 'unproven' when, in fact, they are just as effective AND less risky than many of the established procedures.

Think Happy, Be Happy!

Posted: April 24, 2017
By: Dr. Ruminder Birk

The mind can be a very powerful thing, it can control our thoughts and actions in either a positive or negative way. In some cases, we are completely unaware of how our body may react to certain situations, especially when there is stress involved our flight mechanism can be triggered. Over time our bodies have evolved to react to different situations differently, and in some cases it takes mental strength to view things in a positive light.

When it comes to our health and wellness, the power of positive thinking can either make or break us in a sense. We can't change how our body may react to stressful situations, however we can certainly change how we perceive certain situations. If we tell ourselves that nothing can make us feel better, or that there is no one that can help us get better, then more than likely you'll be stopping yourself from getting the help you need and nothing will help you feel better. However, if we continuously tell ourselves that we are capable of overcoming our sickness or pain, and truly believe it with a positive outlook, amazing things can happen.

According to a researcher at the University of North Carolina, Barbara Fredickson who published a paper in which she outlines how participants 'broaden-and-build theory of positive emotions asserts that people's daily experiences of positive emotions compound over time to build a variety of consequential personal resources. [...] in turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms.' This means that the more we think and act with a positive outlook, the more chances you'll start feeling great again.

When you look at things from a positive perspective, you'll begin to notice that your entire perspective on life will change with it. The sun will beam brighter, the air will be crisper, the birds will chirp louder and most of all you feel lighter and happier. To help you look on the positive side of things, you can always think about the good things you have in yourself instead of the bad. Being grateful for the small things in life such as your family, the roof over your head, or the food on your table is a good place to start. Sometimes remembering how good we have it in comparison to others in the world, can really help us look on the brighter side of things.

And Always Remember - Think Happy, Be Happy.

The Benefits of Low-Level Laser Therapy

Posted: March 27, 2017
By: Dr. Ruminder Birk

Low- Level Laser Therapy also known as photobiomodulation, cold laser therapy and laser bio stimulation, is a medical treatment that uses low-level lasers to stimulate cellular function. Laser treatment has been tested for over 40 years, and has been shown to aid in damaged tissue regeneration, decrease inflammation, relieve pain and boost the immune system. This means there is a good chance laser therapy could be your pain solution, allowing you to live a more active lifestyle. 

The use of Low-Level Therapy (LLLT) has its roots in the late 1960's.  The first to use the laser were ophthalmologists and then dermatologists. However, it was not long before many other medical professions began to see the use of the laser in their fields. However, in 1968, Endre' Mester invented 'laser bio stimulation'. He believed that lower-powered beams could produce cold effects in tissues. He used lasers at low output powers to experiment on cellular behavior. By 1969, he had done a now-famous study on the healing properties of lasers with non-healing or slow-to-heal ulcers which were not healing with conventional therapies. Then Freidrich Plog in Canada used the laser for pain and I.B. Kovacs showed its effectiveness in wound healing acceleration.

Soon thereafter, the LLLT made its way into the Health Canada and FDA for approval for pain reduction. Today, LLLT has many different uses including sprains, back and neck pain, arthritis, chronic pain, nerve pain, ulcers, post-operative care and burns. LLLT has been shown to increase cellular function and regeneration, including cells that create muscle tissue.

Photosynthesis is the process whereby plants use sunlight to produce energy. The energy is then changed through cellular respiration to ATP, which is the fuel for all living things. Unlike what many think, not all laser treatments are heat oriented. LLLT is photochemical and works similarly to photosynthesis. LLLT stimulates the enzyme cytochrome coxidase, which, like sunlight for plants, produces ATP. ATP is needed for all human cells to function and controls other biochemical molecules that lead to cell aging and cell death. With LLLT, the cells metabolism is increased and they survive longer. This suggests the possibility that disease or injuries, since all occur at a cellular level, could be influenced.

Although we’ve seen it in movies for years, the idea of healing with light seems like something far off in the future. Nothing could be further from the truth. LLLT is already on the road to treating a wide variety of ailments, book your consultation today at Atlantis Chiropractic here in Woodbridge to see if this therapy is right for you.

Car Accident Relief is Near

Posted: February 22, 2017
By: Dr. Ruminder Birk

In a metropolis, such as Woodbridge, car accidents tend to be more common than we’d like to admit. With all the cars on the road, odds are either yourself or someone you know has been in a car accident. Some accidents can be less severe than others, however don’t let the damage to only your car be the judge of the potential damage to your body.

Although some symptoms may not appear right away, there is a good chance you could have experienced whip lash or a shift in the alignment of your spine. After a car accident visiting a chiropractor immediately is critical to determine what type of injuries may have been sustained during the collision. As Chiropractors specialize in the health of your bones, muscles and nerves, they would be the best type of health practitioner to visit.

Whiplash tends to be the most common injury people experience during a car accident. Whiplash is caused by the force of impact where your head whips back and forth or side to side quite quickly. Symptoms of whiplash could take a couple days to appear and include but are not limited to; neck pain, shoulder pain, back pain, and arm stiffness. Early care and treatment is highly recommended to avoid long term issues and have a quick recovery. When injuries such as whip lash are left untreated, it can lead to greater health issues with the potential of chronic life long pain. The longer you wait to seek treatment, the longer it will take you to get your life back.

At Atlantis Chiropractic and Wellness, we treat every accident victim uniquely – as no two car accidents are ever the same. First, a thorough examination of one’s spine and overall body is important. Chiropractors can typically see and feel things we aren’t aware of. More than likely you will also be sent for x-rays and depending on severity there may be other imaging tests as well. Once the doctor has identified the extent of your injuries, a program of care will be recommended.

Your program of care may involve various therapies, from manual manipulation of the spine to low level laser therapy to deep tissue massage. At Atlantis Chiropractic and Wellness in Woodbridge, we have many therapies which would benefit car accident patients and help alleviate any pain or discomfort. During your thorough examination, Dr. Birk will be able to assess the severity of your accident and give you his best recommendation for quality care. Give us a call today for a free consultation and find relief from your car accident discomfort! 


At home Stretches for Back Pain and Sciatica Sufferers

Posted: January 23, 2017
By: Dr. Ruminder Birk

Proper exercises and stretches have been proven to help alleviate pain and discomfort for both back pain and sciatica sufferers.  Movement of the joints and muscles keeps the back muscles and spinal structures healthy and strong, thus allowing nutrients and fluids within the discs to keep them healthy and alleviate any pressure on along the spine. Here are a few stretches we recommend at Atlantis Chiropractic:

Piriformis Figure 4 Stretch – 3 reps per leg for 30 seconds’

This stretch help to correct hip imbalances and restore function. It also helps to increase flexibility, improve joint range of motion and improves circulation.

Start by lying on your back. Cross one leg over the other, placing ankle on the opposite thigh above the knee.

Grasp uncrossed leg under thigh and gently pull towards chest. A stretch in the hip of the crossed leg should be felt. Hold for 20-30 seconds and repeat. Alternate sides.

Cat/Camel – 3 sets of 10 reps, 30-second rest in between sets

This stretch helps to increase low back strength and muscular endurance, improve stability, functional strength as well as injury prevention.

Begin on the floor on your hands and knees. Hips should be above knees and shoulders above hands. Attain a straight spine position.

Round your back upward, stretching mid-back between your shoulder blades. Relax and let your stomach fall downward as you arch your back. Hold each position for 3-5 seconds and repeat.

Child Pose Stretch- 3 reps for 30 seconds’ each

In addition to correcting low back imbalances and restoring function, the child pose also increasese flexibility, improves joint range of motion and circulation.


To start, begin with hands and knees on the floor. Reach out directly in front of you extending arms, palms should be flat on the floor.

Slowly sit hips back toward the floor dropping your head and chest downward as arms extend even further. Hold for about 20-30 seconds and then repeat.

Bird Dog- 3 sets of 10 reps with 30 seconds’ rest in between

The purpose of bird dog is to increase core strength and muscular endurance, thus improving stability and functional strength.


Start off on your hands and knees with your head and back in a straight position. Hands should be under your shoulders, hips directly above knees.

Activate core muscles. Raise one arm to should level as opposite leg simultaneously lifts off the floor, extending to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper- extend your lower back when extending leg. Repeat.

Modified Side Plank- 3 sets with 30 second holds on each side with 30 second rest in between

The modified side plank is also great for increasing core strength. A strong core and back helps to support the spinal structure which will alleviate back pain and sciatica pain.


Begin on your side with knees bent. Place support forearm directly under shoulder.

Activate core muscles. Lift hips off the floors and attain a straight, rigid position from thighs through your upper body. Once in this position, there should be no movement. Maintain core contraction. Hold for 30 seconds and repeat. Perform on opposite side.