It is a sad fact but in today's society unhealthy beverages that contain large amounts of sugar can be found almost everywhere you turn. From sodas that are full of nothing but chemicals, preservatives and sugar to fruit juices that are made up of everything except real natural healthy fruit. What this all adds up to are lots of daily choices for your children.

You have to remember that it is crucial that you ensure that your children drink healthy beverages. The unhealthy drinks out there lack nutritional benefits to your children, eight do not supply by any necessary vitamins for your child and they can actually cause sickness, illness and unhealthy growth and development.

So now I know the question you were asking is what can I give my child to drink? It's time to get back to the fundamentals.

The Absolute healthiest drink that you can ever give your child is good old natural water. Water is necessary for every system of your body to function properly. It is a crime that most children in today's world are actually dehydrated the majority of time.

Be sure to have fresh water available for your child to drink throughout the day. You want to make it that when your child is thirsty. The first thing he reaches for his water. Some people tell me that their children do not like water. So if your child does not like water just leave some fresh lemon juice into the glass and suddenly your child is now drinking lemonade. To make it even more tasty make sure that the water is chilled a bit.

Now I know that there are artificially flavored waters that you can drink but the key word is artificial. These beverages are flavored with chemicals and artificial sweeteners that are usually not healthy for you. Now I know that this does not increase the calorie content of the beverage by the artificial chemicals are definitely not healthy for you or your child. So the absolute best thing to do is to drink plain water or water with lemon juice.

Fruit juices that are freshly squeezed are another fantastic choice for your child to drink. But be sure to freshly squeezed fruit juices. I have found that the majority of juices that are purchased at the stores contain large amounts of sugar. And beware because they usually have some other fancy chemical name on the label instead the word sugar. I do not know about you I do not feel comfortable giving my child a beverage for which I needed degree in chemistry in order to understand the ingredients listed on the label.

Even though natural freshly squeezed fruit juice is healthy you do not want to overdo it and give nothing but fruit juice to your child to drink. Two or possibly even three glasses of natural freshly squeezed fruit juice are all that you should give your child. Your child will be much healthier eating the whole natural fruit as opposed to just drinking the juice.

So forget about all of the sodas and fancy sport drinks and give your child a nice chilled glass of water to ensure good health and development.

Pain from Piriformis syndrome or lumbar spine disc herniation with sciatica?

Piriformis syndrome is a condition that can cause pain that is almost exactly like the pain you would feel from a lumbar spine disc herniation and sciatica. The good thing is that there are various tests that chiropractor in performing your office to determine if you are suffering from true Piriformis syndrome or pain from a lumbar spine disc herniation and sciatica pain. The testing involves just placing your leg and hip in various positions and seeing which positions caused pain and which positions do not cause pain.

Sadly a number of people are being treated for Piriformis syndrome when they actually have a lumbar spine disc herniation and sciatica nerve root pain; and vice versa.

I recently actually had a patient that came into my office suffering from excruciating pain and she told me that the other doctors that she had been treating with diagnosed her as suffering from Piriformis syndrome. In fact the patient was quite emphatic that his condition was Piriformis syndrome and just wanted to be treated and did not want to waste time on the initial case history and physical examination. He just wanted to be traded and that was it!

Well I informed him I could not accept them as a patient unless he allowed me to give him the best service and care are simple and to order to do so I needed to discuss this case history and perform a thorough physical examination. Reluctantly, he agreed and we proceeded. After the examination, I told the patient, that I was certain that he did not suffer from Piriformis syndrome but instead he suffered from a lumbar disc herniation that was causing sciatica pain which is basically a sharp stabbing or burning pain coming from the back and going down into the leg.

At this point he had been suffering from pain for so long he did not really care what the name of his pain was he just wanted to get it fixed. So he followed my recommendations and we started treatment that consisted of spinal traction decompression therapy, ultrasound and chiropractic pressure point therapy. To my patient's surprise he had significant pain relief after his first treatment session. After that it only took a few weeks to totally get rid of his pain.

Believe it or not there were only four steps you to know order to get rid of your back pain. Each of the steps are essential and if for some reason miss one of them at best will only achieve temporary pain relief. The reason for this is that in order to get long lasting pain relief you actually need to get rid of not only the pain you are feeling but you actually have to get rid of what is actually causing the pain as well as.

It is a sad fact that current statistics show that only approximately 25% of people who suffer from pain right now will be totally pain-free one year from now. The majority of people are actually worse or just the same. The reason for this is

Most people think that if they take a pain relief medication that gets rid of their pain it means that their problem is fixed. But this is not true!! That medication only kills your pain by literally putting your sensory nerves to sleep. Pain medication does absolutely nothing to fix your problem. So most of the time as soon as you stop taking pain medication for pain will immediately come back.

So the following steps must be taken in order to achieve long-term pain relief.

The first step is to find the cause of your problem. Is your pain coming from a pinched nerve, a disc herniation or a twisted spine. In my 20 some years as a Philadelphia chiropractor it has been my experience that most problems always have an unbalanced spine or misaligned spine as part of the problem.

You see when your spine is misaligned it causes the various muscles and joints of your body to function less than perfectly and this causes a multitude of problems. Especially causes your muscles to fatigue easily and to go into spasm

The next step is to get rid of your pain. Now of course you could always take some type of pain medication to get rid of your back pain and sciatica pain but this can give you a false sense of security and you end up doing something like changing the tires on your car or working around the house or in the garden which are too much of a physical stress and strain on your injured body and suffice to say it causes more damage.

Now I am not against pain medication. But I do believe that along with the pain medication a person should be receiving pain relief therapies like acupressure, massage and pressure point chiropractic treatment. In fact I have actually treated many people and achieved fast pain relief just by performing chiropractic pressure point therapy, massage and acupressure; without the use of any pain medication.

Even though your pain may now be gone it does not mean that your problem is fixed. So here you actually have to get to the root of the problem we have to fix your injuries.

The next step consists of balancing the muscles of your body. This simply means that we have to relax all of the tight muscles of your body and we have to strengthen and tone the weak muscles of your body. In order to do this I will usually have my patients perform some type of exercise both in the office and in the comfort of their own home. There are also pressure pulling techniques that I use to relax the tight muscles of the body.

In my office we actually go a bit further to ensure that your muscles are healthy and able to function at peak capacity by improving the nerve and blood supply to them. You see if a muscle does not have proper nerve and blood supply it will usually get tired very quickly and this will eventually lead to muscle spasms and some type of back and sciatica pain.

The final step is to rebalance and realign your spine. This is done very gently with chiropractic pressure point therapy. This step is vital because all muscles attach to a joint in the body and the spine and pelvis are the foundation of your muscular system. Establishing balance in your pelvis is essential because the pelvis this is the foundation of your spine. So if we do not stabilize your pelvis the pain will eventually return.

So there you have it a comprehensive step-by-step protocol to get rid of your letter back and sciatica pain and how to stay pain-free.

Sciatica pain and low back pain relief is not impossible all you have to is determine the cause of your pain, decrease the intensity of your pain, balance the muscles of your body and finally balance and stabilize the joints of your spine and pelvis.

If you suffer from severe low back and sciatica pain, type of sharp stabbing pain that goes from your back into your legs in this article is for you. If you have tried every type of home remedy, if you have seen a multitude of doctors and therapists and still suffer from your severe pain then you need to read this article. Stop wasting your time and money on treatments supplements will never get you well. If you finally want to get rid of your sciatica pain - continue reading. You see most people will try to rid of their sciatica pain on their own by taking a homemade remedy or by going online and trying to find a sciatica pain relief exercise video that will provide them with the miracle cure. Sadly I have to tell you that there is no miracle sure for sciatica nerve root pain. But I am happy you tell you that there are cures for sciatica that are being used in clinics across the world that follow the medical established protocols and procedures.

So before you attempt any types of therapies or treatments on your own go see your family doctor or chiropractor. They will properly evaluate you and determine what the cause of your sciatica pain is. Sciatica pain can be caused by disc herniations, pinched nerves, scar tissue and even tight muscles and misaligned spinal segments. Once they determine what is causing your pain they will guide you on the proper methods to get rid of your pain.

Usually treatment will begin by having you take some type of anti-inflammatory medication or supplement. This is to get rid of inflammation and swelling of the nerve and the muscles.

The next step is crucial. At this point many people will start performing some type of exercise to strengthen the muscles thinking that this will help them by providing support to the spine. Now this is actually a necessary step in the treatment protocol to get rid of your sciatica pain but this is not the right time for such exercises. We really should be focusing on stretching your spine and also stretching the muscles of your body. There are many fantastic exercise is that her design to provide spinal elongation otherwise known as traction exercises. But I have found that nothing compares with spinal traction decompression therapy, especially traction therapy performed on the Saunders 3-D active track traction therapy table. In my office I have treated sciatica sufferers with great success on the Saunders 3-D active track traction therapy table when most other methods failed to provide sciatica pain relief. The great thing about this table is that treatment is totally pain-free and it was designed by a world-renowned physical therapist. The goal of traction therapy is actually to unpinch your nerves or take the pressure off of your pinched nerves.

After we have gone over your pain with traction therapy we then began an exercise program to balance strengthen and stabilize the muscles of the spine in order to provide support to the spine and the spinal discs.

The final step is to work with you in developing a program you can perform at home on your own in order to maintain the pain relief that you have finally achieved.

So there you have it a guide on how to finally achieve pain relief by getting rid of your sciatica pain.

Now before we get started I want to clear up any misconceptions on what low back pain exercises really are. Now when we talk about exercise we are not just talking about cardiovascular exercise, weight lifting or even stretching. Believe it or not any type of therapeutic activity that you can perform yourself at home is considered to be some type of low back pain exercise. So keeping in mind the many techniques that you can do what home to get rid of your pain and this would include trigger point therapy, acupressure and even spinal stabilization exercises.

All of these are activities that you can do on your own in the privacy of your own home in the hopes of alleviating your low back pain and sciatica pain. Realistically if you just perform stretching exercises all day long you will obtain some pain relief but it will only be temporary at best.

Back pain and sciatica pain more often than not, is caused by some type of muscle imbalance as well as spinal and joint misalignments. What I have found is that if you have not been in any type of traumatic event like a car accident, or a work-related accident or even a severe sports injury most back injuries come from a series of accumulated stresses or little injuries that have taken place over time. This could be from lifting, bending and twisting while using bad posture and this usually puts undue stress and strain on your body.

Therefore getting rid of your pain must include fixing all the different areas of injury and if you only stretch and exercise you will only be fixing a small part of the problem and injuries.

So the question remains what lower back pain relief exercises really work?

You say this question is actually the problem. I say this because the majority of people out there are just looking for the magic golden exercise that will get rid of all their pain just by performing at once.

Even now during numerous techniques such as acupressure therapy and trigger point therapy that can provide you with almost instantaneous pain relief, in order to achieve permanent long-term pain relief you usually have to incorporate various techniques at their appropriate time and sequence.

Take for example the muscles of your back hips and legs. They all help provide support balance and stabilization your low back. If any one of these muscles become fatigued or overly tight or spasm your back and spine will become unbalanced and misaligned causing you to feel some type of back pain. This can even eventually lead to spinal and muscular imbalances in your upper back and neck and you will soon be experiencing neck and upper back pain in addition to your low back pain.

Once you correct and fix the imbalanced muscles as well as the misaligned spinal structures your pain should normally go way. Sometimes just simple stretches are all that is needed to correct the muscular imbalances but if you do not catch the problem in time the just gets worse and more involved therapies for forward by a chiropractor or usually necessary. These therapies include trigger point therapy and acupressure therapy.

You see the majority of people think that it's perfectly normal to have some muscle stiffness and some backache and they leave it alone thinking that the pain will go away on its own. Luckily sometimes the pain does go away on its own. But the thing that you have to be careful is that these episodes of back pain occur much more frequently over the course of time it takes longer a longer for the pain to go away. So now we are faced with something that requires a bit more time and effort in order for you to be pain free.

Even though it might take a bit more time to get rid of your pain at this point the basics hold true -- in that a combination of treatments including correcting the imbalances of your spine and muscles and additional treatments like spinal traction decompression therapy - are usually what is needed to get rid of your pain.



1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow ON trees and plants and eat less food that is manufactured IN plants..
4. Live with the 3 E's -- Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games
7. Read more books than you did in 2010 .
8. Sit in silence for at least 10 minutes each day
9. Sleep at least 7 hours.
10.Take a 10-30 minute walk daily.  And while you walk, smile.

11. Don't compare your life to others. You have no idea what their journey is all about.
12. Don't have negative thoughts on things you cannot control. Instead invest your energy in the positive present moment.
13. Don't over do.  Keep your limits.
14. Don't take yourself so seriously.  No one else does.
15. Don't waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time.  You already have all you need.
18. Forget issues of the past.  Don't remind your partner of his/her mistakes in the past, that will ruin your present happiness.
19. Life is too short to waste time hating anyone.  Don't hate others.
20. Make peace with your past so it won't spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn.  Problems are simply part of the curriculum that appear and fade away but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don't have to win every argument.  Agree to disagree...

25. Call your family often.
26. Each day give something good to others.
27. Forgive everyone for everything.
28. Spend time with people over the age of 70, and under the age of 6.
29. Try to make at least three people smile each day.
30. What other people think of you is none of your business.
31. Your job won't take care of you when you are sick.  Your friends will.  Stay in touch.

32. Do the right thing!
33. Get rid of anything that isn't useful, beautiful, or joyful.
34. GOD heals everything.
35. However good or bad a situation is, it will change.
36. No matter how you feel, get up, dress up, and show up.
37. The best is yet to come...
38. When you awake alive in the morning, thank GOD for it.
39. Your Inner most is always happy. So, be happy. 
Last but not the least:
40.    Consider forwarding this guide to those you care about.

Sciatica is often times described by terrible pain in your low back that radiates into your buttock and then down into your leg. Sciatica nerve root pain is one of the most excruciating conditions that affects people not only in the United States but in every country around the world.

Getting rid of your sciatica pain is possible and sometimes it is not all that difficult to achieve pain relief. Sadly many people do not know what types of treatment are best for treating this pain and they may not know which type of medical care provider to see.

In this article I am going to give you a summary of steps that should be followed when you are suffering from sciatica pain.

First of all you need a proper diagnosis to determine what your problem is and what is causing your pain. Usually I would recommend that people consult their family Medical Doctor said that he may perform proper diagnostic studies such as x-rays, MRI studies and possibly even EMG and NCV studies. From there your doctor can recommend the proper type of care such as chiropractic treatment and spinal traction decompression therapy.

Until you get to your doctor usually it is recommended to self treat with either ice or heat. I do not recommend using an electric heating pad because there is the potential of getting burned. I would usually recommend using warm compresses. You can use the warm compresses for approximately 15 to 20 minutes but please be careful not to burn yourself. It is usually recommended that ice be applied for approximately 10 minutes. You can either use an ice bag or an ice pack or you could even use a plastic zip lock bag and just put some ice cubes in. Do not place the ice directly on your bare skin. You should place a towel over your back and then put an ice bag on top of the towel, so that the towel is between your body and the ice bag.

A good way of preventing ever getting sciatica is to keep your belly nice and tone and flat. You can do this by following a good nutritional diet. A good nutritional diet consist of lean proteins like meat, chicken and fish as well as lots of vegetables especially leafy green vegetables and cruciferous vegetables and nice fresh fruits.

Another thing is to pay close attention to what activities you might be performing that could possibly be causing or sciatica pain. Take into consideration if you were sitting in the same position all day long. Especially if you were sitting in a slumped over position. You could also be standing or walking in the slouched shoulder position and kind of bent forward leaning towards the ground. A good way to prevent sciatica pain is to make sure that your posture is good. Even when you're sleeping you do not want to sleep with your neck bent and jammed to one side. And please when you were talking on the phone use your hands to hold the phone or use an ear piece but never placed the phone between your head and shoulder and keep it there. Believe it or not this will cause an abnormal curve and torgue of your spine that could cause sciatica.

Also for the female population take off your high heeled shoes. Nothing is wrong with wearing a flat pair of sneakers or shoes. The high heels can actually cause a shortening and contraction of your lower leg muscles and this can cause muscular imbalances throughout the rest of your leg, pelvis and spine eventually leading to sciatica nerve root pain.

Finally always remember to lift with good and proper body mechanics. Also keeping good form in all types of physical activities goes a long way in preventing back and sciatica pain.

If you are suffering from back pain and sciatica pain call me for an initial consultation. In my office sciatica pain is treated each and every day.

I especially enjoyed treating people with difficult sciatica cases that have not gotten results with any other type of treatments. Because I get most of these patients pain free.

So if you suffer from excruciating sciatica pain and are looking for us as sciatica pain relief treatments.

Proper nutrition is essential for a healthy body and spine.

Scientists and nutritionists continue to argue over what constitutes a vegetable. Strictly speaking, a vegetable is any part of a herbaceous plant eaten by humans as food. So, in this sense, lettuce leaves are vegetables, asparagus is a vegetable, carrots are a vegetable, as are garlic, peas and beans, squash, peppers and tomatoes. Tomatoes, however are also consider fruits under the botanical definition and under the legal definition. For the purposes of this discussion, botanical and culinary fruits such as green peppers or pumpkins and nuts, herbs, seeds, and grains and fungi such as mushrooms will be ignored to focus on culinary vegetables.

Broccoli is high in dietary fiber and is missing only vitamin B and vitamin D to have a full range of vitamins. Broccoli has no saturated fat and only some sodium. Cholesterol in broccoli is non existent. Broccoli is one of those foods that is good to choose when trying to lose weight.  It even is a good source of protein, which surprises many people. This is helpful to know when one is combining vegetables to form a complete protein source.

Cooked spinach is one of the highest ranking vegetables in providing complete nutrition. It is high in dietary fiber and gets top marks for every other nutrient identified in the diet with the exception of vitamin D and vitamin B12. It is low in saturated fat and fairly low in cholesterol.  The most outstanding negative feature in consuming spinach is that is contains a significant amount of sodium.

Almost everyone is aware that carrots are one of the highest nutritional sources for vitamin A, but carrots are also an source rated as excellent for antioxidants. Reduced heart disease, cancer protection and increased night vision are all positive qualities associated with this root vegetable. Many people do not realize that a diet rich in carrots will help to protect a person exposed to second hand smoke from contracting cancer and other diseases associated with cigarette smoking.

Cabbage is part of the cruciferous family of vegetables named because of the cross (crucifix) shaped flowers. Medical researchers have found that the phytochemicals in cabbage known as indoles inhibit the growth of colon, stomach and breast cancer. On the down side, excessive amounts of cabbage in the diet may lead to problems with the thyroid gland. Cabbage prepared in coleslaw has significant amounts of iron, vitamin C, potassium and calcium.

Celery is one of those foods that most people love or they hate, but there is no question that it is a dieter's friend. In addition to it's very high fiber content, celery is excellent in providing phosphorus, magnesium, calcium, pantothenic acid, vitamin B6, riboflavin, manganese, potassium, folate, and vitamins K, C, and A. Unfortunately, celery is also high in sodium content which is not the best nutrition happening. Dieters love the food because it contains negative calories.  It actually uses more calories to digest it than you take in by eating it.

Providing almost 60 percent of the recommended daily allowance of folic acid, asparagus plays a starring role of vegetables helpful in prevention of spina bifida. Asparagus has a wealth of nutrients, dietary fiber and it is low in sodium. Asparagus is another vegetable that contains no cholesterol or fat, making it a dieter's friend.

Sweet Corn
Consuming a diet that includes corn and other foods high in beta-cryptoxanthin, a carotenoid also found in pumpkins and red bell peppers may significantly reduce one's chances of developing cancer in the lungs. This is true even if the person is a smoker. Corn is also beneficial in the amount of fiber that it adds to the diet and in the folate found in corn.

Radishes are known for the ability to add piquancy to a salad, but they are also good for optimum health in that they contain high dietary fiber, very low fat and cholesterol. Consuming three radishes raw provides potassium, folate and vitamin C, calcium, vitamin B6 and riboflavin. In addition, radishes provide manganese, copper and magnesium.

Green Beans
Some would argue that green beans are not a vegetable, but a fruit in that they contain the seeds inside the pod in the same way that apple seeds are found within the apple. However, few people would accept green beans as a fruit. They are excellent choices for obtaining vitamin K, vitamin C, manganese and vitamin A to your diet. In addition, green beans are high in dietary fiber.

Romaine lettuce contains a significant portion of the daily recommended allowance of vitamins K, C and A. It is also noted for the presence of manganese and folate. Since a one cup serving adds only 15 calories to your daily intake, lettuce is an excellent choice for weight reduction.

To get rid of pain fast call

Michael Kenny, D.C.
7439 Frankford Avenue
Philadelphia, PA 19136

Philadelphia Back and Sciatica Pain Relief Treatment Center

As defined in medical terminology, scoliosis is characterized as a complex rotational and lateral deformity and curvature of the human spine. This condition may either be classified as idiopathic, a secondary symptom, or congenital.

Causes for some forms of scoliosis are still undefined or unknown. This condition is more adamant among females. Some people often falsely associated scoliosis to bad posture, slouching, and awkward positioning of the body. This condition is also not caused by carrying heavy objects, and it also has nothing to do with a person’s lack of calcium in diet. 

Although, it is mostly the adults who experience extreme back pains due to scoliosis, the symptoms and signs for this condition generally worsen during the adolescent years. 

The symptoms for scoliosis vary. Persistent back pain does not necessarily confirm one to have scoliosis. Some of the most common signs of this condition are the following:

   1. Prominent shoulder blades
   2. Uneven level of shoulders and hips
   3. Uneven distance between body and arms
   4. Clothes do not fit or hang appropriately

The most popular relief treatments for scoliosis condition are surgery and bracing, and the most common treatment is by means of observation. Surgery is recommended to patients with curves that have high degree of progression. It is also a solution for those who experience pain regularly as well as for those who have curves that significantly affect their physiological functions. 

On the other hand, bracing is commonly advised among adolescents to further prevent progression of their spinal curves. Braces, however, do not always give the same result. There are instances when patients still undergo surgery even after they were braced. This scoliosis treatment also has several types, depending on the condition of the patient’s curve.

Aside from surgery, bracing, and observation, yoga or exercise is also known to be a great treatment for scoliosis. Performing yoga exercises helps in correcting and easing the pain brought by scoliosis for it thoroughly stretches the body. 

Although some experts claim that yoga and exercise have little effect to correct scoliosis, these actually help in avoiding further progression of the spinal curve. These can also reduce the angle of the spinal curvature. Patients with braces are also recommended to perform yoga or exercise, for these help them adapt more quickly to the brace. 

Recommended yoga exercises for patients with scoliosis

   1. Crocodile Twist scoliosis exercise

This yoga exercise is regarded as one of the most effective yoga exercise for patients with scoliosis.

   2. Passive back arch scoliosis exercise

This exercise is a good way to reduce the pain brought on by scoliosis and it is an effective alternative treatment for related body conditions.

   3. One leg up and one leg out scoliosis exercise

This exercise is reported to be very effective as it reduces tensions in the leg muscles. The seated twist version of this exercise is also a recommended exercise to treat thoracic twist condition. Apart from its simplicity, the seated twist exercise helps a lot in correcting the body alignment.

To get rid of pain fast call

Michael Kenny, D.C.
7439 Frankford Avenue
Philadelphia, PA 19136

Philadelphia Chiropractor

If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.

1) Jog in place for 3 minutes

2) Jumping jacks perform 25 repetitions  

When landing, bend your knees slightly to reduce the impact on knee joints.

3) Crunches perform 15 repetitions

Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the floor then lower yourself until the back of your shoulders touch the mat.

4) Pelvic Bridge perform 10 repetitions

Lie on your back with your hands facing palms down on the floor. Bend your knees by putting your feet flat on the floor. Then Lift your hips off of the floor and squeeze the buttocks muscles tight and hold this position for approximately 5 seconds. Then lower yourself down to the floor.

5) Step – up’s for approximately 1 minute

Just step up with the left foot then down and then step up with the right foot and down.

6) Reverse crunches for 15 repetitions

Lie on your back with your hands at your sides. Keep you knees bent. Bring your knees towards your chest, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.

7) Mountain climbers for approximately 1 minute

Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.

8) Push – ups for 10 -15 repetitions

9) Squat thrusts: 1 minute

Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs  back to the chest, in crouching position , then  stand up straight,

Cool down by walking around, till your heart rate returns to normal and stretch.

A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.

To get rid of sciatica and back pain fast call

Michael Kenny, D.C.
7439 Frankford Avenue
Philadelphia, PA 19136
Call: 215-332-4770

Philadelphia Chiropractor

Sciatica pain relief treatment in Philadelpha