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Hungry But Can’t Eat? Here Is Why! (2018 Updated)



Food is, of course, a necessity and we require it on a daily basis just to stay alive. Our body breaks down proteins, lipids, and carb and produces the energy we need to function properly, breath, walk, move, etc.

But, from time to time everyone gets this strange feeling, mostly when you are sick, have a stomach virus, or just hungover. You know that you are hungry but can’t eat.

You take one bite and are struck by that feeling of nausea and pain in your stomach.


It is important to note that you are not alone, there are millions of individuals all around the world facing this problem, and the number is on the rise. Especially in our modern society where we encounter an enormous amount of stress on a daily basis.

Hungry But Can’t Eat – A Quick Overview

Here is a list of the most common causes which may lead to the loss of appetite (feeling hungry but can’t eat):

  • Depression – if you are suffering from depression, food can become tasteless. There are times when you can’t get yourself to eat anything, no matter how hard you try it. Depression is a serious condition, and should you suspect if, seek medical help. Finding a local support group might also be a good idea, see National Alliance On Mental Illness
  • Anxiety
  • Giardia
  • Pregnancy
  • Liver Disease
  • Medication and Poor Nutrition

Anxiety and Stress

Anxiety is tightly linked to the appetite loss; we’ve all experienced it.

Actually, anxiety can affect our digestive system and force it into one of two directions – we can either overeat or lose our appetite and don’t eat enough.

Though overeating is not the topic of today’s article, it is important to note that it’s also an unhealthy habit. Eating to the point of feeling sick is not the healthiest thing you can do for your body.

On the other hand, being anxious to the point of not eating much, or at all, is a sign of a severe problem.

So, why does it happen?

Serotonin Levels

Serotonin is a neurotransmitter responsible for various processes in the brain such as mood, emotions, aggression, sleeping, anxiety, and appetite.

As you can see, disbalance in the levels of serotonin can cause the patients to feel full, even though they haven’t had anything to eat! So you will often feel hungry but you can’t eat anything.

Of course, this imbalance may affect people differently – sometimes it may speed up your metabolism and put your digestive system into overdrive.

Stress and Everyday Obligations

Stress is our body’s physical response to a certain stimulus. When we are under stress, our body switches to a “fight” or “flight” mode and releases a mix of hormones and various other chemcals.

This is a complex mix and causes a number of different reactions within the body – from redirecting the blood to shutting down our digestive system.

Shutting down, or just disrupting, the digestive system may make you feel full even though you haven’t eaten in a while. You can also feel hungry, but since your digestive system is not working correctly, you just can’t eat.

Another common cause of stress nowadays is daily obligations. We are working more and more; our workload is increasing, the time we spend in the office as well; all this is adding to the already high levels of stress we encounter daily.

Having too much work to do might even make you suppress hunger. You might start thinking less and less about food, and your body might also trick you into not feeling hungry at all. And before you know it, you will start to feel hungry but can’t eat.

The good thing about this type of stress and daily obligations is that they will eventually go away. And as they go away, you will slowly start regaining your appetite.

And as for anxiety, it does require professional help.

Giardia

Giardia is an intestinal parasite which causes a diarrheal disease known as giardiasis.

The parasite lives in the intestines, and it passes in feces. Once it gets out of the body, it can survive for weeks, even months. This is due to its powerful protective shell that also makes it tolerant to chlorine disinfection.

For this reason, giardia is most commonly spread through the drinking water and is present in every region of the US, as well as the world.

The disease hits your stomach, so the most common symptoms are:

  • Abdominal cramps
  • Nausea
  • Bloating
  • Greasy stool
  • Fatigue

Patients also report feeling tired and losing their appetite, so it is also common to experience a slight weight loss.

These symptoms will usually last between 2 and 6 weeks.

But rather than letting the disease take its course, you should see a doctor, especially if you haven’t had a bowel movement for more than a week, or feel dehydrated(frequent headaches and nausea).

The good thing about this disease is that it’s easily preventable. In fact, the only thing that stands between it’s, and your intestines is proper personal hygiene.

You should ALWAYS wash your hands after going to the bathroom and before a meal. You can also use antibacterial creams, and you should be all set.

Liver diseases


Pretty much every disease affecting the liver will have an impact on your digestion. Diseases such as HIV, Hepatitis, fatty liver, Jaundice, and some types of stomach cancer will cause a chronic, long-term appetite loss.

Of course, it is in our nature to always suspect the worse when something is wrong, but know that more severe diseases(such as the ones we mentioned above) are incredibly rare, most often your lack of appetite is caused by something more benign.

Pregnancy

Though it is wonderful, pregnancy is a difficult time for a woman and her body.

Most women suffer from morning sickness, especially during the first trimester. Constant vomiting and nausea can hurt your appetite and the desire to eat anything.

You will often feel you are hungry, but you can’t eat. Fortunately, this is entirely normal, and there is no need to panic. Over time, your appetite will come back, and things will go back to normal.

Medication And Poor Nutrition

Medication can affect your digestion, though these instances are rare.

Different drugs may affect your digestion differently. Here is a quick rundown common types of medication and how they affect your appetite:

Antibiotics: some antibiotics can alter the way you perceive smell or taste. Not only that, but this medication can also slow down the movement of the food through your intestines. Since the food is passing through your intestines slower, you will feel full longer. You might even feel hungry but can’t eat without making yourself sick.

Chemotherapy: chemo uses powerful medication that often causes nausea, stomach problems and may make you not want to eat even if your body craves food.

Pain medication: pain medication irritate the lining of your stomach and may alter the way the food tastes.

Heart medication: some heart medication can suppress your appetite and interfere with your desire to eat.

What To Do If You’ve Lost Your Appetite?

In most cases losing your appetite is not a cause for major concern(if it does not last too long). We’ve all had this happen to us and there is no need to panic.

But if you want to make a difference and “force” yourself to eat when you don’t have the appetite, this is what you should do:

  • Nap more often
  • Exercise daily
  • Reduce stress
  • Drink plenty of water
  • Stop with TV dinners and eat smaller meals

Regular Naps


An increased workload in combination with tidying up your home may take a toll on you and exhaust you completely.

Being exhausted all the time is, of course, not healthy; it may make you lose your appetite and stop you from eating even if you are hungry.

This is why you should take a moment to rest, relax and charge your batteries. It doesn’t have to be a long nap, 30min to an hour is just the right amount to get you back on track and restore your energy.

Daily Exercise

We, as humans, are not meant to remain stationary – sit around all day. Our body craves movement! Moving is healthy and positively affects every system of our body.

If you find yourself feeling hungry but can’t eat, losing your appetite and feeling nauseated when you do eat something, know that it is time to do something.

As for the exercise itself, it doesn’t have to be vigorous, intense, or require weights; something as simple as a 30minute walk can be more than enough.

Ideally, you should engage in some sports activity or at least jog for a few miles each day. It will stimulate your body, make you feel good, boost your appetite and even burn off some excess calories.

When the winter comes, you have two options really – either hit the gym or buy yourself a treadmill and run at home. Whatever you decide, make sure you remain active.

Reduce stress

We’ve already said that stress is probably the main reason people lose their appetite and feel nauseated when they even think about food. But the problem with stress is you just can’t cut the stress out of your life.

We all have problems fueling our stress on a daily basis – work, relationships, or as something as simple as not having your morning coffee in time.

But, we are here to give you a little secret. Stress is actually a good thing, which is why (in addition to finding solutions to the problems causing it) you should try just to accept it. Accept the fact you are going to have some stressful situations through the day.

Stress is there to help you grow by allowing you to focus on what is currently wrong in your life. So, the next time you feel stressed out by a particular situation, stop to ask yourself why you are stressed? What is it about that situation that is causing the stress, and what could you do to make it better.

Of course, there are times when something hits you out of the blue, something like losing a loved one. Those are the times you should reach out and try to get some professional help.

Drinking Plenty Of Water


It is a well-known fact that most of us don’t drink enough water on a daily basis. The general recommendation is to drink six to eight 8-ounce glasses each day (roughly 1.5 to 2l).

Drinking enough water will stimulate your digestion and may help you regain your lost appetite.

Small Meals And TV Dinners

When I was growing up, we would always have large, heavy meals and we would not get up until we ate everything our mother cooked for the day.

These large meals are heavy on the stomach and might even make you feel nauseated through the day. You then start associating nausea with food and you quickly find yourself feeling hungry but can’t eat.

Eating smaller meals more frequently through the day will keep your digestion in check and help with your appetite.

And as for TV dinners, you should avoid them as much as possible. I say to avoid because they are usually unhealthy, it’s something you make in a hurry just to be able to watch your favorite show.

But even if you cook a healthy meal, you might focus on the show rather than on the food and become too distracted to eat. By making this a habit, you will become less and less focused on food, might lose your appetite and stop eating even though you feel hungry.

What Do You Eat When You Have No Appetite?

Should you experience loss of appetite spanning across several days, you should consult a doctor. Before you do, here are a few tips to help boost your desire to eat.

Mixing It Up

Eating the same food day after day will have a negative effect on your appetite. You will become bored and fed up with the same food and might even hate the idea of eating even though you are feeling hungry.

This is why you should mix things up! Go to your neighbor, get some new recipes, swap recipes with your friends or just go online and look for something new.

There are 1000’s of different websites with all kinds of simple, easy-to-make dishes that will blow your mind.

If you are looking for a lifelong dedication to cooking, you might even join a local cooking class. You can learn to make remarkable new meals and spend some time meeting new people!

Boosting The Flavor Of The Food

If you’ve been on a certain medication for a long time, chances are your taste buds are damaged, and the food begins to lose it’s taste even before it hits your palate.

If this is the case with you, you should try to boost the flavors that are already there. You can do this by adding spices and herbs you don’t normally use (ginger and turmeric), adding garlic or onions, or using virgin olive oil.

Possibilities are endless!

Foods That Increase Your Appetite

Unfortunately for us, there are no magic foods that will make you want to eat more and boost your appetite to such extent.

So what can you do? Well, your best bet would be to try and eat foods that pack the most calories per serving, so that even if you eat just a little bit, your body is getting enough fuel to get through the day.

Some of you might think the answer is fast food. Though it may seem like a convenient option, this is not the right road to take since most fast foods are unhealthy.

What you need are foods that are rich in nutrients and packed full of calories. Some of these foods are:

  • Sweet and white potatoes
  • Bananas
  • Eggs
  • Whole-grain breads
  • Dried fruit
  • Peas and corn

Also, make sure you don’t skip breakfast. You will most often feel hungry in the morning, right after you wake up. If you ignore this urge and desire to eat, you might not feel like eating later in the day.


Last updated: August 3, 2018 at 23:22 pm

Is Coughing Up Brown Mucus Harmful? Yes and No, Find Out



We all have mucus in the morning; it’s normal even in healthy individuals. But, what does it mean when a mucus changes color… and becomes brown? This is why we are here today, to tell you bit more about the mucus itself, why does it build up and how dangerous it is for you if it changes color.

The color of the mucus mostly depends on the condition your lugs are in at the moment. Many people think that poor habits, such as smoking, can lead to this change in color. Though this does happen, it’s rare; if you are coughing up brown mucus, it usually means you have some other underlying health issue.


In addition to this brown mucus, you might experience other symptoms such as shortness of breath, sore throat, and nose bleeding.

Mucus- General Information

As we already said before, everyone has mucus; it’s perfectly normal. Some people produce less of it, some more but we produce between 1 and 1.5l per day! I know that this number seems like a lot, but you should note that you just swallow most of it without even knowing.

The best way to define mucus would be to say it’s a body secretion consisted of salt, enzymes, immunoglobulin, and few other components.

As disgusting as it may seem, mucus plays a significant role in our body as it guards us against certain harmful microorganisms, moisturizes our nose, sinuses, and mouth. Mucus helps us get rid of dirt, dust, bacteria and keep our organism cleaner.

Types Of Brown Mucus

We know that it seems disgusting, but the next time you start coughing out brown mucus, you should take a closer look and try to figure out the exact hue.

We say this because sometimes patients have a brown mucus with a hint of green. The green color is a sign of inflammation, due to the green cells being produced by our white blood cells, leukocytes.

Now, this infection can have numerous causes from some benign ones such as allergies and irritation, to asthma and even cystic fibrosis.

Though cystic fibrosis is not as common as other causes we’ve listed, it can happen. One of the characteristics of this disease is a thick mucus that almost feels like glue.

Another common “color combination” is brown and yellow, and this can be a sign of pneumonia.

Dark brown mucus

We can say that the dark brown mucus is the most common one. It can be caused by something entirely benign, but it can also be an indicator of a serious health condition. For this reason, it would be best to consult with your doctor first.

Of course, we can’t leave you at that; we are going to go over some of the most common causes of brown mucus you are coughing up.

Smoking

Obviously, this is a bad habit. Smoking will not negatively affect your body; it can also have an adverse effect on your environment, people you hang out with and places you go to.

Prolonged, active consumption will lead to some different health problems:

  • Damaged lungs with reduced capacity
  • Brown nails and fingertips
  • Greater risk of cardiovascular diseases
  • Bronchitis and asthma
  • Yellow teeth and changes in your lips and
  • In some cases even lung cancer

According to the latest research, patients who smoke are 12 to 13 times more likely to die from COPD (chronic obstructive pulmonary disease) when compared to non-smokers. We are not here to judge you, but it is our obligation to advise you to cut back and eventually quit this nasty habit.

As you smoke, the nicotine resin and tar start to deposit in your bronchi and cause mucus and phlegm. The mucus density may vary, but patients reported it is often dark brown.

Nasal polyps


Polyps are abnormal tissue growths that are usually benign, small and can develop in some places:

  • Throat
  • Nose
  • Stomach
  • Ear canal
  • Uterus and others

Though most polyps are benign (noncancerous), the cell growth here is still abnormal, and they can eventually become malignant. This is why it is always a good idea to get regular checkups, monitor its growth and take appropriate action if necessary.

Though polyps can be found in many different areas around the body, we are most interested in nasal ones.

Nasal polyps are associated with the inflammation of the lining of our nasal passages. The good (and the bad) thing about these polyps is they are usually small, soft and you might not even notice you got them.

But, as they begin to grow, they may cause problems and even block the air passages through your nose. Other symptoms worth noting are a running nose, headaches, pain, nasal bleeding, decreased sense of smell and taste and, of course, mucus that can sometimes turn brown.

Alcohol

Another bad habit, in addition to smoking. Some researchers even consider it to be worse than smoking since it can lead to the inflammation in our upper respiratory tract quicker (Main structure of our upper respiratory tract are the nose, nasal cavity, mouth, throat and voice box – Source: Medlineplus).

Chronic alcohol drinking can also lead to pneumonia and other related health issues. Some of the main symptoms worth mentioning here are nasal discharge, fever, scratchy throat and brown mucus. The alcohol itself will affect the color of the mucus you are coughing up and make it a dark brown.

Irritable bowel syndrome

We already have a couple of articles addressing this condition so that we won’t go into too many details. All we wanted to say here was that sometimes a brown mucus might appear due to the changes that are going on in your intestines.

If you want to read more about this condition, you can read our article on Irritable Bowel Syndrome Here.

Acid reflux And The Food We Eat

The acid reflux disease happens due to the weakened esophageal sphincter. Esophageal sphincter is a band of muscles located at the entrance of our stomach, which closes as the food passes it.

When these muscles get weaker, the sphincter does not close all the way, so the acid produced by our stomach moves up into the esophagus and causes the following symptoms – burning chest pain, bloating, burping, and nausea.

You might also notice an increase in mucus production. Depending on the food we eat (chocolate, coffee, wine, etc.) the mucus might turn brown.

Lung infection


Lung diseases are some of the most common medical conditions in the world. This is mostly due to our poor lifestyle habits (smoking or drinking), genetic predispositions or the environment we live in.

Each breath of air we draw is a chance for bacteria to penetrate into our breathing apparatus and cause an infection. Luckily for us, our immune system does its job incredibly well, so we are safe… most of the time.

When we do get sick, and the infection affects our respiratory tract, one of the symptoms will most likely be thick mucus, sometimes dark in color, or even brown.

Pollution

Pollution is becoming a bigger and bigger issue at an alarming rate. Especially in large, industrial cities, the air is so polluted we sometimes can’t breathe without a protective mask. The number of cars on our streets is also increasing daily, so the future is not looking too bright.

The combination of polluted air and smog will most likely affect your airwaves and can sometimes lead to heavy breathing, increased mucus production and cough up brown, thick mucus.

Of course, the ideal thing to do here would be to change your environment, but if you can’t do that, at least try to “escape” to the countryside during the weekends.

Lung cancer

Lung cancer can sometimes cause thick brown mucus to build up in your respiratory system. Some other symptoms are:

  • An intense cough that does not go away
  • Severe weight loss
  • Lack of energy etc.

That being said, lung cancer is least likely to cause that brown mucus you are coughing up. It is usually something benign, we already mentioned previously. But it is important to look at all the possible causes and get yourself checked out if you suspect something more serious.

Helping Yourself – Home Remedies

Now that we’ve covered all the symptoms of this condition, we are going to offer you some quick, easy-to-follow tips and tricks you can try in the comfort of your own home. If you try any of these, please let us know if it worked for you, or suggest some other method you used that we haven’t covered here.

Lemon and onion

Sounds unpleasant but if it helps, why not give it a go. What you need to do is peel the onion, squeeze the lemon juice and blend these for a couple of minutes.

Next, put this mix on the stove and let it boil for a minute. After it cools down, drink a few sips, 2-3 times per day.

Ginger and honey


This is something I consume on a daily basis, not just for the mucus problems but the health and immune system boost. I love honey, but ginger does require some getting used to.

Ginger is easy to deal with due to its firm texture. What you can do is peel it and use a grater to grate it as fine as possible. Then just put it in your jar of honey and let it sit for a few weeks. After that, it’s ready for use.

Chicken soup

Chicken soup for the soul… not quite but close. This is also one of my favorite tips for fighting, not just phlegm, but cold in general. Just make sure it’s a homemade soup, don’t buy those from the supermarket.

As for condiments, I like to grind pepper into it; it clears my nostrils and throat right up. You can also add ginger and garlic.

Grape juice

Once again, homemade grape juice, not the one you buy at the store. If possible, buy fresh, organic grapes (without pesticides) and make it into juice. It is also a good idea to add honey to it.

You can drink it 3 to 4 times per day, and you will quickly notice a huge difference and clear your throat of mucus.

Lemon Tea

No, not lemon juice, lemon tea. There has been a craze over lemon tea in the last couple years, and for a good reason.

Lemon tea is a green or black tea with added lemon juice. The lemon juice will complement the taste of the tea and make it much more pleasant to drink.

Some people like to add sugar to this tea, to help with the flavor, we would advise you against it, make it as healthy as possible. You could add honey, but it would be best just to leave it as is.

Lemon tea is an excellent antiseptic which will moisturize your throat nice and clear the mucus buildup in your throat.

Coughing Up Brown Mucus – Treatment

Curing your mucus problem will, of course, depend on the underlying cause of this increased secretion. The best thing you can do to “get the ball rolling” is to try and quit (or at least) minimize smoking and drinking. This is a sound advice even if you don’t have problems with your throat.

After that, we advise you to give these natural remedies a go. You really can’t lose much since all these mixtures can only benefit you, your organism as a whole and your immune system. They will also help you break up that thick mucus, but might not cure you entirely, depending on the cause.

NOTE: when coughing up your phlegm and mucus, don’t just swallow it. Coughing is your body’s way of getting rid of it, so by swallowing it, you are just making things worse. Please, walk up to your bathroom and spit it out.

As for the medication, you should consult your doctor to get the treatment right. If you have a nasal infection that is causing this brown mucus build up, you will most likely get a nasal spray. The doctor will probably give you some antibiotics to help speed things along.

As for a cough, you will also give some medication to soothe it and reduce the inflammation.

Prevention

We are a big fan of prevention, here at Helpyourback.org, so we are going to give you some of the best preventive measures you can put in place as soon as you feel your throat closing up:

  1. Environment change – the best possible environment for your airwaves is the sea. Breathing in that fresh, salty air for a week or two will clear up your nostrils and throat and boost your overall health
  2. Water – drinking plenty of water will not only make us healthier, but it will also increase our body’s capabilities to get rid of toxins and other harmful compounds
  3. Hot liquids – drinking hot tea and hot soup is a quick, cheap way to help yourself and your throat
  4. Humidifiers – using humidifiers may seem like a luxury to some, but it’s a necessity. Especially if you are living in an apartment building, where the air is dry
  5. Chemical exposure – you should try to limit your exposure to harmful household chemicals and store them properly
  6. Inhalation – you can inhale hot steam by placing your head over a pot of boiling water to loosen up the brown mucus that’s just starting to form in your throat

  7. Last updated: August 3, 2018 at 23:24 pm

Clavicle Muscle – Anatomy Of The Subclavius Muscle

Subclavius_muscle
Img 1 : Subclavius Muscle

Muscle Anatomy And Insertions

Subclavius muscle (as the name suggests: sub – under) is a small, triangular muscle located under the clavicle bone. The muscle arises by a short, thick tendon from the first rib in front of the costoclavicular ligament. From this point, the subclavius muscle extends upwards and lateralward to be inserted into the groove on the underside of the clavicle1.

Muscle Function And Innervation

The main function of the muscle is shoulder depression – the muscle draws the clavicle bone downward and forward. Another main function of the muscle is protection – it protects the brachial plexus and major blood vessels which run  under the clavicle bone. The subclavian nerve is responsible fur the muscle innervation.

Muscle Variations

The muscle may insert into the coracoid process (located on the scapula) instead of the groove on the underside of the clavicle.


References:

  • (1912.) Gray H. Muscles Of The Upper Extremity, Anatomy Of The Human Body, page 438.
  • Img 1 source: https://upload.wikimedia.org/wikipedia/commons/2/2f/Subclavius_muscle_frontal.png

The Connection Between Alcohol And (Lower) Back Pain

Some time ago, I wrote about the connection between smoking and back pain (you can click the link to find out more about this connection), and today I`ve decided to address another bad habit – drinking alcohol – and determine whether there is a connection.

When talking about alcohol and back pain, I`m sure many of you will immediately think of falling when drunk and hurting your back, but we are not going to talk about that specific type of back pain, not for now at least.

Alcohol

Of course, we all know what it is, but I wanted to touch it briefly. Whether we wanted to accept it or not, it is a drug. It can be classified as a depressant as it slows down vital functions of our body.

We can divide alcohol usage into several stages, depending on the amount and its effect:

  • Stimulant effect – When we drink “only” a glass or two, and loosen up 
  • Depressant effect – When we drink more than we can handle and start loosing coordination and control.
  • Severe depressant effect – Causing inability to feel pain, vomiting, coma and, in severe cases, even death

Fun Facts

Since the tone of this post went more “darker” than I originally planned, I wanted to lighten you up with some fun alcohol facts:

  • The US national anthem “The Star Spangled Banner,” was written to the tune on a drinking song
  • Adolf Hitler was one of the most famous abstainers from alcohol (believe it or not)
  • Winston Churchill, on the other hand, was one of the world`s heaviest drinkers
  • The oldest recipe in the world was for a beer

(Source: Curious Read)

Back Pain

person drinking
Photo (c) telegraph.co.uk/

OK, let`s get back on track here and talk about the connection between back pain and alcohol! Before I go on, I feel the need to point out that there was still no serious research done in an effort to determine the the link between alcohol and back pain.

Light Consumption

I`m sure you know this already, but it diesn`t hurt to say it again – a moderate intake may provide you with various health benefits, such as:

  • Lowering the heard disease risk
  • Thinning the blood and reducing the risk of stroke
  • Improving body`s sensitivity to insulin
  • Lowering the risk of dementia etc.

Heavy Consumption

Heavy alcoholism is linked to a wide range of disorders including

  • Liver disorders
  • Neurological disorders
  • Erectile dysfunction
  • Cardiovascular problems
  • Gastrointestinal problems etc.

Final Verdict

Though there are no concrete, there are various claims suggesting that excessive use of alcohol plays an important role in developing of back pain. The logic behind this is that it will eventually cause a loss in the bone mass and density and cause problems with your back, and other joints of your body.

It can also be, indirectly, linked to some pain conditions such as arthritis, spinal stenosis, scoliosis and/or ankylosing spondylitis.

Bottom line is this – there evidence supporting the back pain and alcohol link are circumstantial. But, if you want to keep on drinking t prove if this theory is valid, be my guest; however, I would advise you not to do this and take care of your body.

I cannot and wont tell you to stop drinking, I too enjoy a drink from time to time, all I`m saying is to try an be moderate with everything you do in life, including drinking and avoid unnecessary problems.

 

 

Best Coccyx Seat Cushion For Your Tailbone Pain – 2018

tailbone---lateral-view

We humans are not built for sitting. Our bodies evolved over millions of years, turning us into hunter-gatherers we are today. Even though we adopted sedentary lifestyle some 10000 years ago, our DNA is still deeply rooted in our hunter-gatherer history.

Fast forward to today – we are literally torturing our bodies by forcing them into a seated position through most of the day. Many of us sit for as many as 10 hours each day, whether at the desk at work or the computer at our home. And regardless of what posture you assume, sitting is harmful to the human body, not just our spine, but our overall health.

As a result of this “poor habit,” we are constantly faced with neck pain, back pain and tailbone pain, which we will be talking more in the following paragraphs.

Apparently, you can`t just quit your job because your tailbone hurts, which is why we are going to give you some general advice on relieving your pain and recommend some of the best Coccyx seat cushions you can buy and make your long hours of sitting more bearable.

The Anatomy Of The Coccyx/Tailbone

The coccyx is located at the very bottom of the spine, and it represents a vestigial(vestigial meaning a body part that has become small and lost its function of the course of evolution. Source: TheFreeDictionary) tail. Tailbone consists of 3-5 small (sometimes fused sometimes separated) vertebrae.

Women Are More Prone To Coccyx Pain

Due to the differences in female anatomy, women are more prone to experiencing tailbone pain and injuries. Some of the more common reasons are 1:

  • The coccyx of a woman is more rotated, thus more exposed to injury
  • Women have broader pelvis so sitting actually puts more pressure to the tailbone (when compared to men)
  • Childbirth is sometimes linked with tailbone pain and injuries in this area

Common Causes Of Tailbone Pain

tailbone-painIt may sound surprising, but the exact cause of tailbone pain is not precisely defined. In general, these are its most likely causes:

  • Trauma – a direct blow to the coccyx area can, of course, lead to pain and problems in this area
  • Childbirth – during the delivery, the head of the baby passes over the top of the coccyx; the pressure it creates can sometimes lead to injuries
  • Sitting – prolong sitting can lead to a  number of health and spine problems; and it can also cause coccyx pain
  • Weight – overweight people are more likely to come across joint and back pain since the added weight puts additional pressure to the joints. It can also shift your center of gravity and cause even more problems. If you are interested in losing weight, you can read our 3 Week Diet Program Review Here

Relieving The Pain Naturally

The good thing about tailbone pain is that it will, in most cases, go away on its own. But it may last for several months. Some of the best known ways to address this pain are:

  • Applying ice or heat packs
  • Taking over-the-counter medication
  • Leaning forward while sitting, to relieve pain off the tailbone or
  • Buying a coccyx seat cushion

Benefits Of Buying A Coccyx Seat Cushion

These cushions are generally made of memory foam, to be soft but, at the same time, to offer stability and ensure your spine is properly aligned. They will also help distribute the weight more evenly, adjust your center of gravity when sitting and relieve pressure off your tailbone.

A cushion may also have a cut-out area beneath the coccyx, allowing it to be suspended in the air and relieved of pressure altogether.

But what is the best coccyx seat cushion for pain relief? There are a lot of different models of the market today, which is why finding the perfect one might require some trial and error. Our goal here is to minimize this trial and error process and recommend you the top 5 cushions that are guaranteed to help you with your tailbone pain.

Reviews – Top 5 Cushions For Tailbone Pain Relief

These are the top 5 cushions you can order today.

Cushina – Memory Foam Seat Cushion

cushina-cushionCushina is one of the favorites among people suffering from tailbone pain, sciatica and lower back pain. You can use it at home, bring it with you to the office or even put it in your car seat, it is very versatile.

When it comes to seat cushions, one of the biggest problems with most is losing shape over time. And as the cushion lose shape, it stops giving your back the support it needs, and it becomes useless. Cushina pillows are made from grade A memory foam (high density), guaranteed to give you good support in the years to come.

And, as you can see on the image, the cushion is “U” shaped to protect your tailbone and your spine from compression when sitting. This shape also promoted correct spinal alignment and boosts circulation to your legs.

Another great benefit of using this pillow is correct weight distribution. If the weight is not distributed properly, it can lead to strains, back problems, and pain. Cushina will make sure your posture is good and that it stays good!

It is also (at the time of writing this article) on an awesome discount, so if you decide to buy it you will save over $$!

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Aylio Coccyx Seat Cushion

coccyx-pain-cushionAnother great memory foam cushion for people who spend the majority of their day seated. The cushion is advertised as “light weight” and “extra firm” and it really is! You can easily move it around, use in your car, wheelchair and even when traveling by plane. Also, it will not lose its shape or form even if you weight a little extra.

As for the size, it is not too bulky so you won’t have any problems using it wherever you want.

The cushion is sturdy enough to offer support for both men and women and weights of over 340 pounds (more than most cushions in this price range!). If you weight more, you should scroll up to “Common causes of pain” section and check out the weight loss program we recommend. Reducing your weight will not only “allow” you to use this pillow, but also lessen the pressure on the joints, which is the likely cause of your back and coccyx pain.

The cover of the pillow can be easily removed (using a zipper), and it is machine washable.

Stil on the fence? Not to worry, we have something that might just tip you over. At the time of the writing, this pillow is being offered at a huge 50%+ discount! We are unsure how long will this discount last which is why we advise you act fast.

>>> Visit The Official Product Page Here <<<

Everlasting Comfort Orthopedic Cushion

everlasting comfortEverlasting Comfort was designed by a back specialist and it offers a LIFETIME replacement warranty. The cushion is, of course, made up of high-grade memory foam with a removable cover, soft to touch and machine washable.

The foam is sturdy enough to offer good support, but the cushion is soft enough to accommodate even people recovering from a broken tailbone or people with hemorrhoids.

Overall, this is a great buy for anyone looking to relieve pressure off their coccyx, improve their posture, relieve lower back pain and turn sitting into a more enjoyable experience. And it is flaxible enough you can use it at your home, office, car or even when traveling by airplane!

Another neat thing we love about this cushion is its heat responsiveness – it will mold to your body perfectly, giving you comfort yet keeping its shape to give you optimal support (even in people who weight 350+ pounds!).

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Puna Coccyx Deluxe

punaThis cushion is just up my alley, as you can see, it is bulky and thick and you know it will give you good support. Grade A memory foam will ensure it does not deform or flatten from long-term use, and the design (which follows natural curves of the body) boosts circulation.

The cushion also promotes proper, healthy posture and is especially suitable for people with:

  • Bruised or
  • Fractured tailbone
  • Hip and pelvic pain
  • Ulcers
  • And hernias

It also comes with a full 12-month guarantee.

>>> Click Here For More Information Discount <<<

ComfiLife Coccyx Seat Cushion

ComfiLifeComfiLife offers a slightly different design and is advertised as “the most comfortable memory foam cushion on the market!” It is design in an effort to “reposition” your lower back and reduce the pressure it endures while sitting for longer periods of time.

Here are just some of the features of this amazing pillow:

  • Non slip rubber bottom
  • Built-in handle and zipper removable cover
  • Elevated rear design for proper sacrum support
  • Hugging thight and minimizing leg numbness
  • Heat and weight responsive
  • Does not limit your ability to move

This pillow is recommended for people:

  • With broken, bruised or painful tailbone
  • Sciatica
  • With arthritis of the spine
  • Slipped disc
  • PInched nerve or generally poor posture

It is currently on huge discount and you can find out more about it if you click the link below:

>>> Buy It On Amazon <<<

References:

NOTE: HelpYourBack.org is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Top 35 Exercises To Help You Fight Piriformis Syndrome Pain


Piriformis Syndrome is a common disorder caused by compression to the sciatic nerve by the Piriformis muscle. Manifestations are pain, tingling and numbness in the buttocks and along the path of the sciatic nerve`s descend.

But what is Piriformis muscle? It`s a flat, pyramidal shaped muscle, located in the pelvis region. Its function is to rotate the hip, along with several other muscles. The sciatic nerve passes through piriformis muscle, separating it in two. It is possible that trauma, hemorrhage , or spasm of the muscle can lead to Piriformis Syndrome.

Along with general information about piriformis syndrome itself, today we will be discussing it`s symptoms and offer you a full resource of 35 best exercises which will help you alleviate the pain.

Pathophysiology and Causes Of This Condition

This specific condition can be somewhat elusive, so it is often overlooked but can also be over-diagnosed. From my experience, reasons can be inconsistent description in literature or a simple oversight due to the rareness of the condition itself.

This syndrome can be caused by overuse of the Piriformis muscle or some sort of repetitive trauma. Acute trauma is often associated with Piriformis syndrome, a strong blow to the buttocks region can cause hematoma and scarring of the surrounding muscles, affecting sciatic nerve leading to this disorder.

I can add congenital factors to the “causes” list. In certain cases, there is an anatomical, anomaly in relations of the sciatic nerve and piriformis muscle, that can set this syndrome in motion.

Indications of the already present syndrome are pain, in the buttocks, posterior portion of the upper, and sometimes, lower part of the leg. The pain increases as the person performs physical activity, such as sports, riding bicycle, walking for long periods of time, swimming etc.

Piriformis Syndrome Symptoms

Hip anatomy
Photo (c) spyhunter007.com

As I’m sure you already know, pain is ever present. But pain as such can be associated with many other conditions so we have to be more specific about its origin, location, duration and some other aspects. One of the more common symptoms associated with Piriformis muscle syndrome is pain that presents itself after person stands for 20 minutes or more, sits or even is lying down without changing position.

After those 20, or in some cases 30, minutes person starts to complain about the radiating pain in their buttocks area (and we know that that is the place where the muscle is located). Pain will often spread to the sacrum and descend down, to the posterior side of the thigh, usually stopping somewhere close to the knee area.

In most cases, pain will actually get worse when sufferers retain their position, and they will feel better if they engage in a light walk. But remember that energetic walk, rapid and forced movement can also do you harm so just take it easy.

Movement is not the only thing that can worsen the pain, getting up and sitting back down can be very uncomfortable and painful, so I would advise you to get some assistance (you can use some apparatus or ask a family member, friend etc).

Various difficulties during walking can occur, such as foot drop or antalgic gait. Antalgic gait is a form of gait abnormality where the stance phase of gait is abnormally shortened relative to the swing phase. Numbness of the foot can also be present. accompanied by sacroiliac pain. Pain that usually does not go away completely when changing positions. Alongside with the pain, people often experience tingling feeling and muscle weakness.

You can perform a piriformis syndrome test yourself easily and identify the weakness, you just need a partner (you can grab a friend or a family member). You can do it like this: lie down to the side (choose one, it does not matter wich side you decide to start with) and have your friend push down on your leg while you try to resist him/her.

Now do the same, but lying on your opposite hip. If you feel any weakness in your legs with regards to each other there is a good chance you have a problem with your piriform muscle.

Aside from the pain in your lower back and extremity, a headache can be present as another symptom. You may also get neck pain, I know that headache and neck pain are pretty common for loads of conditions but when you combine them with all the above symptoms you will get a complete picture.

So all this being said, Piriformis syndrome is a serious disorder that can affect the quality of your life, so my advice to you is this – if you notice some of these symptoms or feel like something is wrong go see a doctor, you have nothing to lose. If you feel pain while doing your usual, daily activity pay a visit to your doctor. It may be nothing, but if you feel something is wrong go with your gut.

I`ve seen many people, sick or hurting, that refuse to go to the hospital. And i always tell them the same – Do not take your health for granted! We are fragile, and our bodies need constant care and attention especially when we are dealing with some abnormal processes, preventing our body to function properly.

The Best Treatment For Piriformis Syndrome Relief

Doctors can often prescribe certain anti-inflammatory medication along with physical therapy and deep massage.

So what to do when the pain starts? As I`m sure you will agree, ice comes to mind first. And it`s not a surprise, ice will help cool down inflammatory process (if it is present) and help relax your muscle. It is not a bad idea to lay down in a comfortable position and place the ice on the painful area.  But if you don`t like cold, you might find heat to be more suitable.

You can also incorporate a gentle or deep massage, depending on your preference. massage never hurt anyone and is especially effective with all back pain problems, including Piriformis syndrome.

Another common way to fight pain on your own is stretching. If you are an athlete then you know the importance of stretching, and if you are not- you will quickly find out!

Stretching, and movement in general is, according to the latest research, healthiest “thing” we can do for our body. World health organization actually says that insufficient movement is the number one threat to the people`s health, ahead of alcohol and cigarettes!

That is a mind-blowing information, least for me. Insufficient movement weakens the heart and blood vessels and reduces hormone production. Movement is the single most efficient stimulant for the proper functioning of our body. And movement will strengthen your muscles and aid you in your fight against this syndrome.

But don`t forget to stretch, stretch when you get up when you go to bed, before any physical activity and after, it will only do you good. I advise you to use movement to you advantage but not just any movement.

It is advised that you consult your chiropractor and develop a whole set or plan of exercises and movement patterns. They must be controlled, because when such a delicate condition is diagnosed, you must be careful and not risk worsening your condition. So always listen to your doctor, and pay attention to what he/she is saying. As far as the medications go, there is no one specific drug that will make Piriformis syndrome go away.

Top Stretches For Pain Relief

If you are still “getting acquainted” with the syndrome exercises and stretches it is best to start slow so you don’t push your muscles over their limit because you might do more damage than good. One more reason to start slow is the pain itself. If you have Piriformis syndrome, your muscle is rigid and stretching it will be painful, so if you start off too aggressively you will just aggravate it more and injure yourself further.

NOTE: I am going to place a small comment in red at the end of each exercise to let you know if the exercise was challenging for me ( I am a healthy, adult male) so you can gain some perspective and see if the exercise will be challenging for you as well.

Muscle Stretch

1. Ankle Over Knee Exercise

 stretch illustration
Photo (c) http://www.spinal-health-care.com

First of all you need to find a clean, flat surface to lay down on (it can be your floor, bed etc.). Lay down with your legs flexed in the knees, with your feet flat on the ground. Cross your legs so your ankle is placed on the opposite leg`s knee. Now, place your hand on the knee of the crossed leg and push it away from you.

As you push the knee away from you, you will feel the stretch going on in your buttocks area and spreading out down your leg, you might even feel it in your lower back. Hold this position for 15, 20 or 30 seconds (depending on how comfortable you are). You should repeat this exercise 2 – 4 times a day in cycles of 2 – 4 reps.

2. Ankle Over Knee With Raised Opposite LegIcon

stretch 2 illustration
Photo (c) http://www.teachpe.com

This exercise is a little harder and a bit trickier than the first one so pay attention. As you can see, once again cross your legs, placing the ankle behind the opposite knee. Now wrap your hands around that knee and pull your leg toward the chest.

You will feel a bit stronger stretching sensation along the buttock region and your upper leg. Exercise routine is the same as of the exercise above, hold the position for 15 – 30 seconds, repeat 2 – 4 times a day, 2 – 4 times per cycle.

3. Push Up Position StretchIcon
I highly advise you to go through the above exercises before going on to more advanced ones. The following exercise requires a little more flexibility and caution.

Advanced Stretch
Photo (c) http://www.rice.edu

As you can see on the images above, this exercise is no joke, you are stretching your Piriformis muscle along with other hip rotators using your whole body weight (and if you are a big guy like me, be careful).

So how to get in this position? It`s not that difficult, just pay attention to my instructions: get in a pushup position then slide your right knee in line with your left shoulder, rotate your lower leg so your ankle is flat on the floor. Now, press your hips toward the ground and you will feel a deep, strong stretching in your right hip region.

Hold this position for 30 – 60 seconds and then repeat on the other side. You can perform this exercise 3, 4 times a day.

4. Standing Hamstring Stretch
You will need a stool, 10-20 inches high. Place the heel of your injured leg to the stool and bend in the hips towards the stool. As you are stretching you will feel a slight stretch in the back of your thigh. Depending on your comfort level, hold the position for up to 30 seconds and repeat the exercise 4-5 times.

5. Knee To Chest Stretch
This is a simple and easy exercise but it is incredibly beneficial. Lie down on your back, flex your leg in hips and knees, grab your knee with your hands and pull the leg towards your chest. Now, you can either hold the position for couple seconds (depending on the pain) or you can bounce your leg if that feels more comfortable. Repeat 5-10 times based on your comfort level. Challenging to the hip joint

6. Knee To Chest – Opposite Side
As you might have guessed it, this exercise is similar to the previous one with one slight variation – this time pull your knee towards the opposite side of your body. For example, if the left leg is affected, lie down on your back, flex your leg in the hip and the knee, grab your knee and pull it towards the right side of your body. If you feel any pain or discomfort, rest for a moment or try some other exercise. Very challenging to the hip joint

7. Knee To Chest – Lower Leg VariationIcon
This is yet another variation of the previous exercise and it is done like this: Assuming your left leg is affected, lie down on your back, bend your left leg in the hip and knee, grab your left knee with your left hand and grab the lower left leg with your right hand. Then start pulling the leg towards your right shoulder. Again, there is no need to overdo it, stretch it to your comfort zone.

8. Knee Rolling
Lie down on your back, flex your legs in hips and knees so that your feet are flat on the floor. Then roll your knees from one side to the other, while engaging your abdominal muscles. Keep in mind that this exercise can be a bit challenging and is definitely not for everyone, so it would be best to start out slow and get someone to help you by holding your knees and rolling them to the side. I`ve attached a video illustration of this exercise below: (Can be a bit challenging at first)

httpv://www.youtube.com/watch?v=f4ruWF8Xza0

9. Longsit Piriformis StretchIconLongsit-Stretch
Sit down on the floor with your left leg straight, put your right ankle to the outside of the left knee, place your left hand on your left knee so that your left elbow is positioned on the outside of the right knee. I admit, the description may seem a bit confusing but there is a picture on the right which will help you get in the right position. Perform 5-10 repetition, two sets per day (hold the stretch for up to 10 seconds).

10. Supine Crossed Leg Stretch
Supine-StretchLie down on your back with your right  ankle across the left leg. Place your hands on the right thigh and try to pull the knee inward. Perform 5-10 repetition, two sets per day (hold the stretch for up to 10 seconds). Consult the image to the left if you are having troubles getting into the right position.

11. Assisted Gluteal Standing StretchIcon
It sounds more complicated than it really is, don`t worry. So, rather than explaining how its done, I was able to find a video clip for you to watch.

httpv://www.youtube.com/watch?v=NNuqDoXsc30

12. Both Knees To Chest
Even though this stretch appears simple and easy, it will do a great job of reducing the pressure on your nerves and lower back resulting in back pain alleviation. To begin lie down on your back and bring both your knees to your chest, hold the position with your hands and hold for about 10 seconds. Repeat 3-5 times.

13. Seated Leg Extension
Start out by sitting in your chair, back straight, legs bent at 90 degrees in hips and knees. Now, extend your (affected) leg, hold it with your arms if you need to, and bend your head down. This is an awesome stretch you will feel through your entire body. Note that it can be a bit challenging for those of you that are not flexible enough, but it is certainly not impossible. Try to hold the stretch for up to 10 seconds and release. Repeat 3-5 times.Can be challenging, especially if you are not flexible enough

14. Seated Crossed Leg ExtensionIcon
Just like with the exercise above, starting position is the same – seated, back straight, legs bent at 90 degrees in hips and knees. But this time you need to raise your affected leg and position the ankle over the opposite leg`s knee/thigh. Rest your arms onto your raised leg and bend forward. This is truly an awesome exercise, plus you can do it even when you are in the office, sitting in your chair. Hold the stretch for up to 30 seconds, repeat 4-5 times.

15. Crossed Leg Squat
This exercise is a bit more demanding and is best suited for those of you that are well physically fit. You will need to stand upright (it is best to find some sort of arm rest you can hold while getting into squat position), place your left ankle over the right knee and go into a squat. Obviously you don`t need to into a full squat, but try to make your thighs parallel to the ground. AS you start to lower your body, you will feel an intense stretch. Do 10-20 repetitions, or as much as you can based on your comfort level.

16. Extended Leg Stretch
It would be ideal if you could find a buddy to help you with this exercise. You need to be lying down with your both legs extended. Then, raise your affected leg slightly and move it towards the other side so it forms a 90 degree angle with the opposite leg and hold the position for couple seconds. Do 10-15 repetitions.Challenging to the hip joint

Yoga Exercises

17. Pigeon PoseIcon

One of the best and most recommended yoga poses for people suffering from Piriformis Syndrome is certainly the Pigeon pose. Below you will find a video by certified yoga instructor Cindy Mastry, demonstrating this pose.

httpv://www.youtube.com/watch?v=FVlX5HNKamw

18. Bridge Pose

This pose will offer a wide range of benefits and it is perfect for beginners but it will also be beneficial to skilled yoga practitioners. It will open up your chest and improve the flexibility of the back spine and neck region. It will also relieve the symptoms of asthma, improve blood circulation, alleviate stress and depression. Watch the video below for bridge pose demonstration.

httpv://www.youtube.com/watch?v=qGpf5JqLcT8

19. Happy Baby

Happy baby is yet another fantastic pose for stretching your lower back, hips, inner thighs and hamstrings. Keep in mind that you should avoid this position if you are suffering from hip or ankle injuries or if you are pregnant. The video below will demonstrate the proper way of practicing this pose.

httpv://www.youtube.com/watch?v=SqlfLgAzFO0

20. Cobbler Pose

This is certainly an interesting pose which will test your flexibility to the max. But it is a great pose since it will not only improve the overall flexibility of your hip but also boost circulation in this region. Take a look at the video below and you will want to practice this pose each and every day!

httpv://www.youtube.com/watch?v=MysWYtIp4hA

21. Locust Pose

Locust pose might not influence your Piriformis muscle directly, but the goal of this pose is to strengthen your entire back, upper middle and lower, as well as arms and legs. It will also strengthen your chest, shoulders and abdominal muscles and improve your posture.

httpv://www.youtube.com/watch?v=EwwaI1XCMCk

22. Thunderbolt Pose VariationIcon

Thunderbolt pose by itself will not do all that much to stretch your Piriformis muscle, but I added a slight variation to it so that it hits the muscle more. Here is how this pose is done:

httpv://www.youtube.com/watch?v=3ILEYJOtHgM

And I add a small variation where I bend my torso so that I lower my head all the way to the floor and then I extend my arms in front of my head. This way you will hit the muscle and stretch it a bit further. Keep in mind that this pose might be problematic for those of you suffering from any sort of leg joint problems, which is why you need to use your common sense and avoid this pose if you feel it will hurt or put unbearable pressure to your joints.

23. Spinal TwistIcon

This pose is similar to the Longsit Piriformis stretch we mentioned earlier, but it will help you stretch your Piriformis muscle even more. Not only that, it will stimulate your internal organs and digestion and increase the spine`s elasticity and mobility. Check out the video demonstration below for a full overview.

httpv://www.youtube.com/watch?v=a3AzI9a6sjY

24. Revolved Triangle PoseIcon

Revolved triangle pose is a fairly complicated yoga pose and if you are just a beginner, my advice to you is to get someone to help you – hold you if you start to lose balance, so you don`t fall down possibly injuring yourself. By practicing this pose you will give your spine a deep twist, improving its flexibility and mobility, as well as stretching your legs and alleviate Piriformis syndrome pain.

httpv://www.youtube.com/watch?v=J3C23D1Jsw0

Note that this is just the tip of the iceberg when it comes to yoga exercises you can utilize to reduce pain and improve your overall flexibility and quality of life. If you are interested in making yoga a big part of your life you can visit this fantastic site – BrilliantYoga.com

Strengthening Exercises

25. Clam Exercise

Clam exercise is performed while lying down on the ground on your side. You can flex your arm and position it under your head to give you stability and make you more comfortable, and you should flex your hips and knees at 45 degrees (don`t worry, it doesn`t have to be 45 degrees exactly, just make sure the angle is less than 90 degrees). Note that some of the strengthening exercises require a flexible band of some sort, to give you more resistance. Any old band would do but if you don`t have any on you, you can find some cheep ones here – Elastic Bands At Amazon.com

If you are still unsure how to perform this exercise, consult the image below:

Clam exercise
Photo (c) http://www.healthychildren.org

26. Resisted Hip Stand

Resisted hip stand is another exercise done with the help of an elastic band. You need to stand upright, attach the band to a secured object to your side (at waist level), stand on the affected leg and rotate your trunk away from the band. Repeat 10-20 times per sets, to up to 3 sets per day.

Resisted-Hip-Stand

27. Resisted Hip Sit

You will need an elastic band and a chair. Sit on your chair with your hips and knees bent at 90 degrees and feet resting on the ground. Next, attach the rubber band to a secure object at ankle level and loop it around your ankle. Now pull the ankle inward. You can do as much as 100 repetitions per set and perform one set every other day.

Resisted-Hip-Sitting

28. Resisted Hip Stand 2

For this exercise you need to, again, attach the elastic band at ankle level but you need to stand facing the pull and extend your leg backward with your knee straight. Repeat the exercise 10-20 times, 3 times per day.

Resisted-Hip-2

29. Resisted Hip Abduction- Seated

This exercise is a combination of the first two strengthening exercises we mentioned above. You will need to sit down, legs and knees at 90 degrees, feet flat on the floor. Next, place the elastic band around your knees and, while keeping the ankles together, try to spread the knees. Perform 10-20 repeats per set, 3-5 sets per day.

Hip-Abduction

30. Resisted Hip Abduction – Standing

For this exercise you will need to stand in a sideways position, attach the rubber band at ankle level and pull the affected leg away from the center of the body. Do 10-15 repeats per set, 2-3 sets per day.

Hip-Abduction-Standing
(c)RelayHealth and/or Affiliates

31. Partial Curls

I`m sure most of you already know what a partial curl is but it is important to do it properly, which is why I am about to go over each step of this exercise. First, you need to lie down on your back with your legs extended and your arms resting by your side. Now tighten your abdominal muscles and try to lift your shoulders off the ground and stretch your hands in front of you. Pay attention to lifting your shoulders, not just lifting your head. And once you lift your shoulders you can hold the position for couple seconds, then relax back to the starting position. Do 10 repetitions, 2 sets per day.

(c)RelayHealth and/or Affiliates
(c)RelayHealth and/or Affiliates

32. Prone Hip Extension

Pay attention to this exercise ladies, it will do wonders for your rear ;) Unlike the previous exercise, the starting position for prone hip extension is lying down on your belly (you can place a pillow under you hips for comfort). Flex the leg at 90 degrees in the knee and bring the whole leg up, couple inches off the ground. Hold this position for up to 5 seconds and release. Do 2 sets of 10-20 repetitions each day.

(c)RelayHealth and/or Affiliates
(c)RelayHealth and/or Affiliates

Foam Roller Exercises

33. Straight Legs SitIcon

We can consider this a warm up for the two exercises we listed below. Basically, you will just need to get a foam roller, sit on it (position yourself so that the roller is roughly under your Piriformis muscle), extend your legs and roll back and forth.

Now I know that some (if not most) of you don`t currently own a foam roller and are not sure as to what model you need to get. But don`t worry, we are going to help you find the right one.

When buying a foam roller, you need to make sure it is the right size and firm enough to be able to really get to those tight muscles and loosen them up. So, to spare you the agony of looking for it yourself, we invested a bit of time and effort into finding the right one we could recommend. It is called The Grid foam roller. It is specially designed to for heavy, constant use and it even comes with a 1 year warranty. You can check it out at Amazon.com By Clicking Here.

34. Ankle Over Knee Back And ForthIcon

This exercise is nothing more than a variation of an exercise we mentioned earlier, ankle over knee, except this time you will be performing this exercise while sitting on a foam roller. You will need to position the roller under the affected muscles, sit on it, flex your legs in the knees and in the hips, cross your legs so that the ankle of the affected leg is placed on the opposite leg`s knee and roll back and forth. This is a rather comfortable exercise and so you can do it for a bout 1 minute, then switch to the other leg, and repeat couple times based on your comfort level. Here is a short video demonstration you can check out:

httpv://www.youtube.com/watch?v=966KNtODIrU

35. Ankle Over Knee Side To SideIcon

This is exactly the same exercise as the one we listed above with one crucial difference – this time you will place your foam roller so that it is parallel to your spine. Once you position it like this and sit on it, you will be able to hit the muscle at a slightly different angle. It is not a bad idea to try both these exercises and see which one suits you best; better yet, you can incorporate both of these exercises into your daily routine and you will see a massive improvement!

That`s It For Now
This is it for now folks. But, if you have an exercise you haven`t seen in this overview and you found it helpful, you can either write it down as a comment down below or send it straight to our email and we will include it in the article once we update it. Take care everyone and let us know what exercise worked for you!

List of references:
– Calve, Galland, De Cagny (1939) “The Antalgic Gait”. Pathogenesis Of The Limp Due To Coxalgia. Vol. XXI http://jbjs.org
– Klein (2012). “Physical Medicine and Rehabilitation …” . Rehabilitation Program . http://emedicine.medscape.com
– Office of Communications and Public Liaison, National Institute of Neurological Disorders and Stroke, National Institutes of Health, Bethesda, MD 20892 (2007) “NINDS Piriformis Syndrome Information Page” . http://www.ninds.nih.gov
– http://kenner.narmc.amedd.army.mil/kahcdocuments/Hip%20PT%20Files/PIRIFORMIS%20SYNDROME[1].pdf
– http://www.rice.edu/~jenky/sports/piri.html (1997)
– http://www.nhs.uk/video/Pages/sciatica-piriformis-syndrome.aspx
– http://www.mtbj.net/pdf/PiriformisSyndrome.pdf
– http://www.summitmedicalgroup.com/library/adult_health/sma_piriformis_syndrome_exercises/
– http://www.spineuniverse.com/conditions/sciatica/video-series-exercises-sciatica-caused-piriformis
– https://www.youtube.com/watch?v=tFtUgS69rPk
– https://www.youtube.com/watch?v=CcHVBsxmJXA
– http://www.myyogaonline.com/

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