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Sciatica: What you need to know and tips for relief

ParallelAdmin2025-06-10T19:33:05+00:00June 10th, 2025|Back Health at Home, General, Health, Healthy Living, Overall Back Health, Wellness|

Have you ever had pain radiate from your low back, through your hips, and down one leg? If so, you may have experienced sciatica. What exactly is sciatica, and what can you do to treat the pain? In this blog post, we will explore what you need to know plus offer some tips for relief.

What is sciatica?

The sciatic nerve runs down the length of each leg, starting in your low back and ending at the heels of your feet. Sciatica is a term used to describe the pain caused by irritation of that nerve. Health professionals have a variety of names for it, including lumbosacral radicular syndrome, discogenic sciatica, nerve root pain, and nerve root entrapment,¹but sciatica is the most common term.

Sciatica is different from low back pain in that it results from the sciatic nerve, rather than the spine. This nerve serves an important function, affecting the hamstrings, calf muscles, lower leg muscles, and some foot muscles.² In many cases, the pain gets worse with twisting, bending, sneezing or coughing.²

What causes sciatic pain?

Researchers estimate that 90 per cent of cases are caused by a herniated disc where the nerve root is compressed – something that may occur as a result of an injury, or age-related wear and tear.⁵ Other possible causes include lumbar stenosis¹, or piriformis syndrome.

What are the symptoms of sciatica?

Patients most often complain about pain radiating down the back of their leg, reducing their mobility.¹²

Who is most at risk for sciatica?

More research is needed to determine the exact incidence and prevalence of sciatica. It is estimated that five to 10 per cent of patients with low back pain have it,¹ and 10 to 40 per cent of people experience it in their lifetime.²

There are certain risk factors that increase the chance of developing sciatica. These include:^¹

Age
Height
Mental stress
Cigarette smoking

In addition, certain occupations are predisposed to sciatic nerve pain, including machine operators and truck drivers².

How is sciatica diagnosed?

When a patient complains of pain radiating down their leg, a chiropractor will typically conduct a full history and physical examination to determine whether the sciatic nerve is to blame.¹ Chiropractors often work as part of a patient’s health care team. If there are red flags present – such as if Cauda Equina syndrome is suspected – the chiropractor will recommend advanced imaging to determine if surgery should be considered¹.

How is sciatica treated?

There are a variety of treatments that chiropractors can offer, including recommendations on lifestyle changes. These include, but are not limited to:

Physical activity
Acupuncture
Spinal manipulation

What can you do at home?

Talk to your chiropractor to ensure you are doing everything you can to improve your condition at home. He or she may recommend one or more of the following:²

Use hot and cold packs for comfort
Avoid sitting or standing for long periods
Practice good posture
Improve your core strength through exercise
Gently stretch out your lower back and hamstrings
Take a walk regularly, go swimming, or try aqua fitness
Use the proper technique when lifting heavy objects

How can you prevent sciatica?

You can reduce the chances of developing sciatica by exercising regularly and paying attention to your posture.³ Try the following exercises if you’re looking for inspiration, but the most important thing is to find an activity you enjoy:⁴

Walking
Jogging
Swimming
Cycling
Dancing
Strength training
Yoga
Tai Chi
Pilates

Chiropractors are spine, muscle, and nervous system experts who provide effective treatment to promote health, alleviate pain, and improve your quality of life. If you’re struggling with sciatica and want relief, visit a chiropractor today And remember – you can always ask questions and take an active role in your recovery.

1. Koes, B W et al. “Diagnosis and treatment of sciatica.” BMJ (Clinical research ed.) vol. 334,7607 (2007): 1313-7. doi:10.1136/bmj.39223.428495.BE
2. Davis D, Vasudevan A. Sciatica. [Updated 2019 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/
3. Gillot, Caroline. “Sciatica: Causes, Treatment, Exercises, and Symptoms.” Medical News Today, MediLexicon International, 15 Dec. 2017, www.medicalnewstoday.com/articles/7619.php.
4. Harvard Health Publishing. “5 Tips for Coping with Sciatica.” Harvard Health, www.health.harvard.edu/pain/sciatica-prevention-and-coping.
5. “Herniated Disc.” AANS, https://www.aans.org/en/Patients/Neurosurgical-Conditions-and-Treatments/Herniated-Disc.

Healthy Summer Practices

ParallelAdmin2025-06-06T15:27:09+00:00July 19th, 2021|Health, Healthy Lifestyle, Healthy Living, Wellness|

JULY 19, 2021 BY ROBIN VINGE

More talk about healthy summer practices…What do you do to protect your skin from too much sun once you have spent 20 minutes without sunscreen to get Vitamin D? First look at what you should avoid in a sunscreen. it is important to avoid these unhealthy sunscreen ingredients – oxybenzone, octyl methoxycinnamate (OMC), parabens, phthalates, retinyl palmitate, and synthetic fragrance. Look for non-nano particle sized zinc or titanium based mineral ingredients. Look for protection against UVB and UVA rays and avoid spray sunscreens if you can. Make sure you have access to some shade if you are going to the beach so you can protect your skin and get out of the heat.

If you go overboard and get too much sun, aloe vera gel from the plant can soothe and heal your tissue if applied topically. Homeopathic remedies that you can try for sunburns include Cantharis, Urtica urens, or Belladonna depending on your unique picture of a sunburn. It is safe for you to use a 30c potency and dose five pellets 3- 6 x daily. For best results, see me for an individual consultation about your sunburn if you have one.

In terms of summer eats, cooking meats by frying, grilling, roasting or barbequeing can cause the formation of heterocyclic amines which are carcinogenic. Polycyclic aromatic hydrocarbons are formed when fat drips on a heat source causing excess smoke. Make sure you cut off the blackened parts of meats and any charred pieces of meat. People’s average risk of cancer goes from 1 in 500 to 1 in 50 if you are eating large amounts of muscle meat (pork, beef, fish, poultry) regularly and consistently. Marinating your meat before grilling or broiling, reduces heterocyclic amines by 90 percent. You could marinate your meat in red wine or dark beer for 6 hours or marinate in lemon juice or vinegar. Add fresh herbs or berries to increase antioxidants. Make sure you cut off fat before grilling. You can also cook meat partially before grilling; flip burgers more often or cook high quality meats rare or medium rare versus well done to make your summer barbecueing a bit healthier.

What about Hot Dogs? Look for uncured varieties that contain no nitrates. Choose varieties that say 100% beef or 100% chicken. Avoid those that contain MSG, artificial flavors/color, preservatives, high fructose corn syrup. Any type of processed meat that has been smoked, cured, salted or preserved with chemicals does increase risk of bowel cancer (hamburgers or sausages preserved with salt or chemical additives espescially nitrates). Do be mindful of your consumption of these products.

What about alcohol? The pros first- does contain antioxidants, increases HDL cholesterol. The cons- hard on your liver, causes weight gain, disrupts the gut microbiome and increases your risk of cancer with chronic consumption. Drink iced Rooibos tea. Rooibos has been shown to increase levels of glutathione in your liver which is your strongest antioxidant in your body. Drink iced green tea also for its antioxidant activity and anticancer qualities. It is important to eat foods that support liver function such as beets, artichokes, broccoli, apples, turmeric, dandelion greens, dandelion root tea (which can positively influence phase 2 liver eynzymes).

Milk thistle is a good supportive supplement for people that drink chronically. It has powerful antioxidant activity and helps protect your liver from damage by quenching free radicals. Take as directed on the label. Being mindful about all these things can create a healthier summer for you and your loved ones. Enjoy your summer!! For more specific help with your unique health, book a consultation with me at Parallel Wellness in downtown Calgary. Dr. Vinge 4032321283

Spring into Action
Gallery

Spring into Action

ParallelAdmin2025-06-06T15:27:27+00:00April 23rd, 2018|Health, Healthy Lifestyle, Healthy Living, Wellness|

Spring into Action

Spring is on it’s way and for outdoor enthusiasts it can be easy to spring into action with plenty of activities. Whether you’re a “green thumb”, outdoor sports player, or a recreational guru it is important to take special care of your body before, during and after these activities.

Now that the white stuff is finally melting away, creating puddles and greenery, many home owners are preparing their yards for clean up and gardening. Having the “Perfect” yard or garden may be a dream for some but it is important to remember that yard work can be just as taxing as a workout or going to the gym. Did you know that yard work and gardening is the number one cause for neck or back pain in the spring and summer seasons?

Gardening doesn’t have to be a pain in the neck. Here are some tips so you can enjoy the fruits of your labour during these warmer months.

Stretch your stem out! Take time to prepare your body for what’s ahead. Warm up and cool down your muscles, they will thank you. You can burn 300-400 calories per hour of moderate gardening. Add a short walk and you’ll have a good overall open-air work out.

Bend your knees, lift with ease. Keep heavy loads close to your body. Keep your back straight and bend your knees when picking up and putting down loads. Avoid twisting when lifting. Ask for a hand with heavy or awkward loads. Gardening can be a great way to engage children in activity as well.

Right moves, right tools. The right moves can prevent strain on your body. Mix it up, alternate positions. Kneel to plant and weed, pace yourself. Make sure tools are the right size for you and are comfortable. There are many tools now that are designed with ergonomics in mind. Long padded handles and spring action mechanisms can reduce strain and effort.

Take a refresh break. Get up, move around, alternate tasks, do another stretch, or just sit back, relax and have a cold drink. Try to not over extend yourself, take a few brief breaks every hour. Your back will thank you!

If gardening is not your thing, perhaps outdoor sports like soccer, baseball, tennis or golf is more your avenue. If you are a parent of an avid athlete, here are some tips both of you could benefit from.

Warm up! Stretching can properly prepare your muscles and joints for the activity ahead. It can also prevent injuries and strains.

Hydration is key. Pro or not, all bodies need adequate hydration. Drink before, during and after all activity. Especially on hot summer days.

Proper nutrition is the fuel. A good balanced diet is equally important to the activity you preform. Make sure to have a small healthy meal 1 hour before any strenuous activity, practice, or game. Proper nutrients replenish and refuel the body.

Prevention and Education. Youngsters can be fearless when it comes to risk taking and act as though they are invincible. It is important to teach your children preventative methods when preforming sports or any physical activity. Make sure your child is wearing proper clothing and has the proper equipment that fits properly.

Rest, recharge and reload. 8-10 hours of sleep is essential for the body to recharged after any moderate to high level of activity. Lack of sleep or rest can catch up with you and decrease performance and can also increase the chance of injury.

If you or your child have persistent pain or have sustained an injury seek chiropractic care immediately. The sooner the injury is treated the quicker the recovery.

Chiropractic Effective for Cervicogenic Headache

ParallelAdmin2021-01-04T23:08:09+00:00March 21st, 2018|Healthy Living|

Originally posted by ChiroNexus

According to the World Health Organization (WHO), headache pain is “extremely common,” with headache disorders—which are characterized as head pain that is repeated in nature—afflicting as many as one in 20 individuals on a daily or almost-daily basis. An additional one in seven people deal with the king of all headaches: migraines.

Another type of headache which can create an amazing amount of throbbing discomfort is a cervicogenic headache. Defined by the American Migraine Foundation as a “secondary headache” whose cause originates somewhere in the neck area even though it presents itself in the head, some research studies have found that these particular headaches tend to respond rather well to chiropractic treatment sessions.

For instance, BMC Research Notes published the results of a single-blinded randomized control trial conducted in Norway which involved 19 individuals between the ages of 18 and 70 who suffered from cervicogenic headaches. Each subject was assigned to one of three groups for a length of 17 months. The first group received actual chiropractic spinal manipulative therapy utilizing the Gonstead Method. The second group received sham chiropractic manipulations, and the third group served as a control and was simply asked to continue with their current treatment regimen, which did not include any type of manual intervention whatsoever.

Upon conclusion of the study, only 12 of the original 19 participants remained, due to either drop outs or the subject being excluded once randomization occurred. However, of these remaining individuals, those assigned to receive actual spinal manipulation reported a reduction in the number of headaches experienced both during the treatment regimen and at follow-ups conducted six months and one year post-treatment. This was particularly notable when compared to individuals assigned to the control group who reported no change in their cervicogenic headache frequency during or post-study.

While this is a rather small sample size, highlighting the need for more research to be conducted in this area, the study’s findings suggest that, for patients struggling with cervicogenic headaches, chiropractic treatment is definitely better than no treatment at all. This is true both short and long term as positive effects are likely to remain long after the sessions have ceased.

Additionally, although headache pain is among one of the most common pains experienced by adults worldwide, that doesn’t mean that people must simply manage their way through it. By engaging in regular chiropractic care, some headaches can be effectively treated at the source. Cervicogenic headaches are one of them, making this treatment method beneficial for patients seeking a reduction in head pain, and an increase in life satisfaction.

Cervicogenic Headache. (October 24, 2016). American Migraine Foundation.
Chaibi A, Knackstedt H, Tuchin PJ, Russell MB. Chiropractic spinal manipulative therapy for cervicogenic headache: a single-blinded, placebo, randomized controlled trial. BMC Research Notes 2017;10:310.doi:10.1186/s13104-017-2651-4

Written by: Michael Melton on March 7, 2018.

9 Steps to Make Sure Your Child Is Using Their Backpack Correctly

ParallelAdmin2025-06-06T15:28:09+00:00August 31st, 2017|Health, Kids, Overall Back Health, Wellness|

As summer winds down it’s time to start thinking about back to school. That includes, lunches, books, and backpacks! It’s important to make sure backpacks fit properly from an early age. If backpacks are worn incorrectly over long periods of time, not only can they cause back, shoulder, or neck pain, they can result in changes in posture and gait.¹

Luckily, there are a few steps you can take to make sure your children are wearing their backpacks right:

Encourage light packing:
The best way to start is by enforcing good habits. Start by laying out all the items you think you might need to pack. Decide with your child what’s essential, and what can be eliminated. Only pack what you need.
Load it evenly: Backpacks are made to distribute weight evenly. Make sure the heaviest items are positioned closest to the centre of the back. It stabilizes their centre of gravity and helps prevent slouching, tilting to one side, or falling over.
Make sure it’s the right weight: Ideally, a backpack should be no more than 10-15% of the wearer’s body weight.² This is especially important to consider with smaller children.
Lift with your legs: As with lifting any sort of weighted object, it’s best to lift with your legs. Teach your child to place their backpack on the ground behind them, bend at the knees, put their arms loosely through the straps with their hands holding on, and to stand up with the backpack, lifting with their legs.
Make sure the straps are tightened: For proper support, the backpack should fit securely on both shoulders and should rest on the contour of the back. If it’s hanging over the buttocks, it’s too low. It might take a few tries to adjust it just right.
Ask if they’re experiencing discomfort while wearing it: Even if the bag looks right, it might not feel right. Ask the child if the bag feels comfortable for them. If they say it isn’t, try to figure out what it is that feels out of place and see if it’s something you can adjust.
Monitor their comfort: Don’t assume that when the bag has been fitted once it’ll be set for the whole school year. Maybe a strap has been pulled tighter or loosened, maybe it’s filled a bit too heavy on occasion, or maybe the objects in the bag on some days are weighted to one side instead of centred. By checking how the bag fits each day, you’re not only helping your child’s posture, you’re helping to form good habits for life.
Wear both arm straps: Encourage your child to wear their backpack with both arm straps at all times. Carrying their bag over one shoulder or holding it over one arm in front of them promotes uneven posture, which, if it becomes a habit, can lead to problems down the line.
Reduce backpack wearing time: If the child has access to cubbies, cubicles, or safe places to rest their bag when they aren’t walking around with it, encourage them to use them. This ensures they aren’t wearing their bag for longer than they have to.

Keeping these tips in mind are sure to make your packing easier and your bags a little lighter. Good habits start young!

For informed guidance on the prevention and management of pain or discomfort in the back, neck, or shoulders, talk to your family chiropractor.

Article from CCA Staff Member

References

¹Mackenzie W, Sampath J, Kruse R, Sheir-Neiss G. Backpacks in Children. Clin Orth Relat Res. 2003;409:78-84.

²Adeyemi A, Rohani J, Abdul Rani M. Backpack-back pain complexity and the need for multifactorial safe weight recommendation. Appl Ergon. 2017;58:573-82.

Research Review Shows EFT (Emotional Freedom Techniques) Highly Effective at Treating Anxiety

ParallelAdmin2025-06-06T20:32:31+00:00June 5th, 2017|General, Health, Healthy Lifestyle, Wellness|

Article from Huffington Post

A quick and simple non-drug treatment is highly effective for anxiety, according to a comprehensive study. The study was published in the oldest peer-reviewed psychiatry journal in North America, and examined 14 randomized controlled trials (RCTs) of a behavioral method called EFT or Emotional Freedom Techniques. Described by Examiner.com as: “one of the most successful psychology self-help techniques ever developed,” EFT combines cognitive psychology with acupressure.

The 14 studies included 658 participants drawn from a variety of demographic groups. These included college and high school students, overweight people, war veterans, hospital patients, gifted children, fibromyalgia patients, and people with phobias. The types of anxiety ranged from fear of public speaking, to test anxiety, to phobias of small animals such as rats and mice. Studies applied the method as described in The EFT Manual, along with other quality control criteria advocated by the American Psychological Association.

The analysis was performed by Morgan Clond, MD, PhD, a research physician at State University of New York, and evaluated the effect of EFT using a statistical technique called meta-analysis. This measures the effect of treatment on a continuum from 0.2 indicating a small effect to 0.8 for a large effect. EFT measured 1.23, demonstrating a very large effect resulting from treatment. EFT is often called “tapping” because practitioners tap on 7-12 acupuncture points while focusing on a fear or emotional trigger.

Treatment time frames in the RCTs were typically brief, from 30 minutes for phobic patients to 6 hourlong sessions for war veterans with PTSD. Among Clond’s observations were that EFT can be used as a self-help method, as well as in formal psychotherapy or medical care, and that it requires very few sessions to produce a treatment effect. EFT is also low-risk and low-cost when compared to lengthly courses of talk therapy. However Clond noted that there are too few studies comparing EFT with Gold Standard treatments like CBT or cognitive behavioral therapy to be able to evaluate the two against each other.

Clond notes that because EFT can be taught to patients quickly and used any time, it reduces barriers to anxiety treatment. It also can be applied by medical support staff and does not require the services of a highly-trained and costly professional. Based on the results of the meta-analysis, the meta-analysis advocates EFT as a safe, simple, evidence-based self-help method that can be used alongside conventional psychological and medical care.

References

Chambless, D., & Hollon, S. D. (1998). Defining empirically supported therapies. Journal of Consulting and Clinical Psychology, 66, 7–18.

Church, D. (2013). The EFT manual (3rd ed.). Santa Rosa, CA: Energy Psychology Press.

Clond, M. (2016). Emotional Freedom Techniques for anxiety: A systematic review with meta-analysis. Journal of Nervous and Mental Disease, 204 (5), 388–395. doi:10.1097/NMD.0000000000000483

Meta-Analyses and Systematic Reviews of EFT Research: Research.EFTuniverse.com.

Keeping It Green: 8 Benefits to Getting Fresh Air While You Exercise

ParallelAdmin2025-06-06T15:28:49+00:00May 15th, 2017|General, Health, Healthy Lifestyle, Healthy Living, Wellness|

Originally posted by Canadian Chiropractic Association

Getting any type of exercise is good for your body, but did you know there are specific benefits to taking your workout outside? Not only is it a great way to boost your activity in the Spring, it’ll also help boost your mood.

Here are a few of the main benefits to getting exercise in a natural environment:

You can move faster. When you’re walking or running outside, you can better control your pace. Often, you end up moving a little faster than you would indoors on a treadmill.¹
It’s easier. When the effort of exercise participants was studied comparing indoor to outdoor walking, participants not only moved faster, they reported the exercise also felt easier to complete.¹
It’ll alter your perception. Since your perception of effort is lower when you’re in a green environment, it gives you the opportunity to push harder without your perception changing. When an activity is perceived as easier, it’s also perceived to be more enjoyable.¹
You’ll increase your enjoyment. When you’re exercising outside you’re often engaging with other people. This has been shown to increase enjoyment of the activity and how often you participate, since you have social motivation behind you.¹
You’ll feel revitalized. Studies have shown that doing physical activities in a natural or green environment can help improve feelings of revitalization. You also feel more positively engaged.¹
You can improve your self-esteem. Exercising in green environments have also been linked to improved self-esteem and reducing negative moods such as tension, anger, and depression.¹
It’s better for your physical health. Studies have shown that outdoor environments, particularly green spaces, support better physical health both subjectively and objectively. That means that your sense of well-being, heart health, immune system, and recovery time are all positively affected by your green environment.²
It’s also better for your mental health. Work out outside to improve your general mental health, psychological well-being, anxiety, stress, or depression. Both your well-being and perceived well-being benefit from taking-in natural spaces.²

To help get you going, here are a few green activities you can try:

Plant trees
Go hiking
Canoe or kayak
Explore natural parks (or take advantage of the free 2017 Parks Canada Discovery Pass)
Go for a bike ride
Play tennis
Sign up for an outdoor fitness class or boot camp
Join a recreational sports leagues for soccer, ultimate Frisbee, or flag football

Whatever activity you choose, don’t forget to keep it green. For more information on what exercises are right for you, you can ask a chiropractor.

References

Gladwell VF, Brown DK, Wood C, Sandercock GR, Barton JL. The great outdoors: How a green exercise environment can benefit all. Extrem Physiol Med. 2013; 2(1): 3. doi: 10.1186/2046-7648-2-3.
Triguero-Mas M, Dadvand P, Cirach M, et al. Natural outdoor environments and mental and physical health: Relationships and mechanisms. Environment International. 2015; 77: 35-41. doi: 10.1016/j.envint.2015.01.012.