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The Key To Managing Sciatica

2022 was supposed to be the summer that Iggy Azalea would be touring with Pitbull. No doubt, the “Fancy” singer and her fans were beyond excited for this concert series. But in the middle of touring, she had to suddenly stop. On July 30th, she Tweeted: “So, I have sciatica. So fun!” She had to abruptly stop touring and manage this debilitating nerve pain.

What is Sciatica?
80% of people experience low back pain at some point in their life. At any given moment, nearly 9% of people are experiencing back pain right now. Yet, navigating back pain is often frustrating and confusing. The causes of back pain are numerous: nerve, muscle, joint, ligament, weakness, instability, trauma – all of which further branch out into other conditions.

When it comes to low back pain, sciatica has become a household name in the medical community and public alike. Sciatica is pain or irritation of the sciatic nerve. It typically happens down one leg. The sciatic nerve is the largest nerve of the body. It stems from the spinal cord, and runs down the back side of the buttock and leg, and branches further into the calf and feet.

The sciatic nerve can become irritated in three main regions: the low back, the buttock, and the back of the thigh. People with sciatica often experience the following:

  • Pain or irritation along the low back, buttock or thigh.
  • Numbness and tingling down the leg.
  • Pain aggravation with sitting, standing, or walking.


    What Can Be Done?
    Navigating sciatica can be scary. Having the right guidance is key. Our therapists at Myodetox can help determine the source of sciatica, and dedicate treatment specific to your needs.

    Full-Body Assessment

    Our therapists are trained to identify the easing and aggravating factors associated with your sciatica. A proper full-body assessment ensures that nothing is missed, and that clarity towards your pain and movement concerns is provided.

    Hands-on Therapy

    Sciatica is often associated with movement restriction of the sciatic nerve. This means that a structure in the body may be pinching or impeding movement of the sciatic nerve, causing irritation and even pain. Whether it is joint, fascia, or muscle, taking a hands-on approach can provide alleviation of pain and freedom of movement.

    Examples of hands-on therapy include joint mobilizations, myofascial techniques, muscle mobilizations, cupping therapy, acupuncture, and dry needling.


    Sciatica can significantly reduce your mobility. However, there is strong evidence supporting specific movements and exercises to regain your overall mobility. Finding a way to move safely requires a healthcare professional by your side. Our therapists will ensure you can progress your movement so that sciatica becomes a thing of the past.

    Examples of exercises include sciatic nerve sliders and tensioners, mobility drills, and strength training. Your therapist will ensure that the appropriate treatment plan is clearly laid out so that you can get back to living your life, and doing what you love.

    manage sciatica

    Want support with your Sciatica?
    Our team of expert therapists can help you get back to doing what you love!

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  • 4 min read


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    Low Back Pain 101

    Tiger Woods is one of the greatest golfers of all time. But one thing prevented him from further greatness, a history of low back pain. L.B.P. affects so many of us and its symptoms can be severe.

    Learn what L.B.P. is and how to manage it.

    What Is Low Back Pain?
    It is pain at the lumbar spine, which is the area of the back sandwiched between the thoracic spine, pelvis, and sacrum. Think about those dimple bones near the buttock. The low back is where our body weight is most supported, and protects the portion of our spinal cord responsible for important organs and function of the legs, as well as the generalized movement of our trunk (like bending forward and back).

    Pain here is incredibly debilitating, making the most mundane body movements near impossible. In severe situations, it can affect the spinal nerves, bringing pain down the hip and leg.

    Of all the conditions and physical pains we face in life, L.B.P. has a high likelihood of impacting our lives at some point. In fact, nearly 80% of people will experience low back pain at least once in their lifetime. Here are some insane statistics concerning low back pain:

  • 80% of people experience L.B.P. at least once in their lifetime
  • 25% of people have experienced L.B.P. in the last 3 months
  • It is the most common cause of job disability
  • It is the #1 health issue amongst Americans – over 100 billion dollars annually through insurance and lost productivity

    Low back pain can be acute or chronic. Acute L.B.P. is when your pain comes on suddenly – maybe through a lift or movement that stresses the tissue of the lower back. Acute low back pain usually lasts for a few days to a few weeks. Chronic low back pain is pain that lasts for 3 months or more. People with chronic L.B.P., unfortunately, manage it for a longer period of time. Both acute and chronic L.B.P. is best addressed with a healthcare professional.

    Though this pain afflicts nearly all of us, it typically resolves on its own. But identifying the cause, getting the right treatment, and having a plan can drastically reduce its effects on you.

    low back pain

    What Causes It?
    The most common cause of L.B.P. is mechanical. This involves stress to the low back’s ligaments and muscles. Overloading these tissues can lead to strains of the muscles and sprains of the ligaments, resulting in pain and movement impairment. You’re definitely at risk of this if you’ve: lifted too heavy at the low back; weak musculature at the low back and hips; twisting with load, especially at work or playing a sport; poor posture; overweight.

    Other causes of L.B.P. include muscle weakness over time, degenerative disc disease, disc herniations, joint dysfunctions (facet joint dysfunction or sacroiliac dysfunction), osteoarthritis, trauma (e.g. compression fracture), scoliosis, spondylolisthesis, and spinal stenosis.

    There are numerous causes to low back pain, and all are best verified through a healthcare professional. You especially need to see a healthcare professional if you experience bowel or bladder problems, numbness or tingling down the feet, and weakness through your legs and feet corresponding with your low back pain.

    treatment for pain in the low back

    Who Gets It?
    This type of pain is seen as early as our 20s, and progressively increases in prevalence as we age – the longer we live, the more likely we are to experience it. It’s safe to say that L.B.P. affects every age group. Unfortunately, women are more likely to experience low back pain, particularly during menstruation, after pregnancy, and menopause – all influenced by hormonal levels in the body.

    You’re more likely to experience back pain with sedentary lifestyles. This includes sitting too long, not getting enough movement and exercise, and gaining weight over time. On the other side of the spectrum, if you have a job that requires bending, twisting, and lifting, you’re also at risk for low back pain.

    Finally, though exercise is encouraged, certain types of physical activity will put you at risk if your form is not reviewed. Everything from a golf swing to running, to a deadlift requires the appropriate form to minimize the risk of low back injury.

    Risk Factors
  • Age: progressively vulnerable after your 30s
  • Occupation: movements with repetitive high levels of bending, twisting, and lifting
  • Lack of movement: sedentary lifestyles and sitting all-day
  • Lack of exercise: weakness at the hips, legs, and core
  • Smoking

    What Can You Do
    Most L.B.P. will resolve on its own, but it’s important to know your options for treatment to get you back to yourself as quickly and safely as possible.

    Knowledge is power when it comes to managing your symptoms. Knowing what to do, and what not to do, is key to getting better. Your therapist will guide you through movements that are safe for you, regardless of the cause of your low back pain. Movement strategies do’s and don’ts, and pain management can provide immediate clarity and peace of mind.

    The thought of movement while dealing with L.B.P. can be scary, but exercise is truly the best medicine. Guided movements and exercise help both acute and chronic patients. Your therapist can guide you through movements that strengthen your core, pelvic floor, glute muscles, and general compound movements. Check out some of the preventative exercises below!

    Hands-On Therapy
    Last but not least, the use of hands-on therapy can work well for reducing muscular and joint pain, as well as aiding with movement and exercise. Used in conjunction with movement, joint mobilizations, myofascial release, massage, dry needling, cupping, and thrust manipulations can all help re-establish movement and manage pain.

    Exercises To Prevent Low Back Pain
    Make sure you try these exercises to help with your low back pain.

    1. Core activation + 4-Point Plank

    See video here

    2. Core activation + glute bridge

    See video here

    3. Core activation + Good morning

    See video here

    4. CARs for hips

    See video here

    5. Lateral hip openers

    See video here

    6. 3D Hip Flexor

    See video here

    Want to start managing your low back pain?
    Book a session with one of our expert therapists! They will assess your movements and set you up on a FutureProof plan to increase your mobility, reduce pain and prevent injury.

    Find your nearest location

  • 2 min read


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    Hypermobility Explained:
    More Than Just Party Tricks?

    When does a party trick turn into a pain?
    Understanding hypermobility and when it’s time to seek help.

    We all have that friend who moves their joints in strange ways. Their classic party tricks include twisting their body into all sorts of shapes like hyper-extended elbows, knees, and thumbs.

    These wildly mobile individuals are often labeled double-jointed when in fact, they have hypermobility. But what does that mean? And what, if any, are the risks?

    What Is Hypermobility Syndrome?
    The main risk of being hypermobile is developing hypermobility syndrome. The syndrome manifests when you have excessive joint mobility combined with debilitating symptoms. There is no issue with having joints that move beyond “normal”. Just ask dancers, yogis, musicians, and gymnasts – many will attest to benefiting from an increased range of motion. But when problems begin to arise, then it becomes a syndrome.

    Increased “laxity” in the joints is often associated with other hypermobility disorders such as Ehlers-Danlos Syndrome, Marfan Syndrome, and Rheumatoid Arthritis (this list is not exhaustive). These disorders tend to appear due to genetics, affecting the strength of collagen in our body. When collagen becomes weak, our ligaments and joints become loose and stretch, leading to hypermobility. hypermobility-symptoms

    What Are The Risks And Symptoms?
    Though being hypermobile in itself is not bad, it becomes a problem if you present:

  • Pain or stiffness at the joint and muscle group.
  • Dislocations and subluxations at the joint.
  • Weakness at the muscle or muscle group.
  • Poor balance and movement coordination.
  • Generalized fatigue e.g. extremely tired throughout the day.
  • Dizziness and fainting.
  • Constant muscle strains and ligament sprains e.g. ankle rolling.
  • Thin and stretchy skin
  • Digestive issues.

    Who Is Most Affected?
    Children and adolescents, specifically females, tend to present with the syndrome more than adults. In fact, hypermobility tends to reduce as we age. It is believed that hormonal changes over time affect collagen strength in the body and reduce hypermobility symptoms.

    What Can You Do About It?
    You can think of hypermobility syndrome as over-indexing on the amount of space a joint can move within. The more range of motion (or “space”) you have at a joint, the more you need to strengthen and stabilize the area to reduce the risk of overuse and injury.

    Compound weight lifting and stability training can significantly improve symptoms. Speaking to a physician and physical therapist will be your main source to help create a plan for managing hypermobility.

    Worried You May Have Hypermobility Syndrome?
    Give us a call! We’ll book you a session with one of our incredible therapists. They’ll assess your movements and set you up on a FutureProof plan.

    Find your nearest clinic

  • 3 min read

    Vitas Naudziunas, PT

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    How To Maintain Good Posture While Driving


    We look at the top three reasons why you shouldn’t lean while driving, and the three things you can do to ensure you maintain good posture in the car.

    Many of us spend a decent part of our life driving or commuting to work. The average one-way commute is 25 minutes in North America – that’s a minimum of an hour of your day spent driving. That is enough to develop poor posture and movements habits, especially right at the start of your day. Lower back pain and prolonged driving seem to go hand-in-hand, but it doesn’t have to be that way.

    Leaning over the one side while driving will eventually become uncomfortable on your lower back.


    The lean can stay with you all day

    1. This position creates an “S” shaped curve in your spine. After sleeping, your discs have rehydrated and decompressed. Putting yourself in this position creates uneven load through the discs for a prolonged amount of time, creating uneven pressure through the discs of the low back. It also promotes having the head forward which can strain the neck and cause adaptive changes in the low back as further compensation.

    2. Muscles adapt to chronic positions by adaptively lengthening or shortening. So after your 30-minute drive in that particular position, the body will naturally maintain some of that “S” curve once you are back upright or by the time you reach your desk.

    3. This adaptation can also affect your movements patterns as the muscle progressively adapts to that position over time, especially if you go to work and spend your day sitting. Thus, you may have poor alignment while moving and there is a good chance you’ll even notice it because your body has already adapted to that position. That alignment may not cause issues initially but when it does it will take just as much time to undo it.

    The following are ways you can fix your posture while driving.


    Sit the right way

    Get in your vehicle and find a seat position where you can sit upright on the chair (raise the chair back if you have to) and comfortably have your hands on the wheel with a relaxed, mild bend in the elbows.


    Adjust your vantage points

    Once in this position, alter your mirrors so that they will be most effective when sitting in this stance. Seated like this will be a constant reminder of optimal position while driving.



    Switch Your Sitting Position

    For those that already have been in these postures for a long time, spend 5-10 minutes a day sitting in the opposite position for a few weeks just to help even out these muscle imbalances. You will notice that if you tend to lean right while driving, then leaning to your left will feel awkward. This reaction is your brain and body telling you that it’s a position you are not used to.

    3 min read

    Five Commute Exercises To Do For Neck Pain and Lower Back Pain

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    Five Commute Exercises To Do For Neck Pain and Lower Back Pain

    Typical activities while commuting, like staring at your phone or reading, also increases neck tension.

    Your commute, plus sitting at work, is a lot of time that your lower back is inactive; therefore, causing lower back pain. “If you don’t use it, you lose it”. While we may not be able to do anything about the commutes (aside from relocating closer to our workplaces), we can optimize our time commuting to ensure your body won’t feel the after effects of logging countless hours on the bus or train.


    Get on/off your stop earlier

    Depending on what your job is, you may already be spending most of your day sitting at a desk. Why not change up your routine and get on or off at a farther stop. Walking a few extra blocks will help activate your glutes which can contribute to decreasing lower back pain. Walking will also allow you to spend a bit more time each day in an extension position which will counteract all the hours spent in flexion at work. It’s also an excellent opportunity to destress from the day and reflect on things you may need to get done at home.


    Practice your balance while riding public transit

    This one is almost forced some days when the bus, streetcars or subways are full to the brim and there are no handrails to hold. But granted you are relatively stable as is (i.e. no severe balance issues), use this time to practice your balance by standing with no handrail support. The movement of the vehicle will provide external perturbation which will challenge your proprioception. Safety tip: it’s recommended to do this near a handrail in the event a significant bump, or sharp turn unexpectedly happens.


    Use the handrails for stretching

    As mentioned, many of us spend a significant portion of our days in a flexed forward posture. This positioning has many adverse effects on our bodies,neck pain being a main culprit. Why not use your commutes to help you stretch out these tight structures? Use the handrails to get in a pec stretch or use two and stretch out those hip flexors. Anyone staring is just jealous they never thought of it.


    If you MUST sit, actively sit
    Unless your commute is more than an hour, do your best to stand for most of it. This is especially true for those of us who will be sitting the rest of the day. However, if you need to sit, make sure to sit actively. When sitting, don’t slouch, don’t sit at the front of the seat and lean back and don’t lean excessively to the side. Instead, sit back in your seat, use the backrest for lumbar spine support and engage your core. For added benefit, perform seated cat/camels to keep your spine moving.



    Read or listen to podcasts while avoiding forward head posture

    Using the dreaded commute for your personal gain can actually cause you to enjoy your time spent on public transit. However, with the crowded buses, streetcars, and subways, taking out your laptop may not be feasible. Try downloading some motivational podcasts or books that will help you to prepare for your day or week.

    When reading, make sure to keep your posture in mind. Keep your elbows close to your sides and use them to prop your book up to eye level to avoid excessive neck flexion and forward head posture. When you’re finished, do a quick stretch for the front of your neck by extending, rotating and side bending until you feel a gentle stretch. Follow up with some chin tucks and you’ll be ready to start or finish your day right.

    2 min read


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    Your Knee Pain, Lower Back and Hip Pain is Because of Your Feet

    Improper foot care plays a vital role in the causes of knee pain, reasons for lower back pain, and overall hip pain. Our feet and its arches are the foundations that our entire body relies on to keep us moving and standing.

    Our feet are designed to provide us with flexibility, absorb shock, distribute the weight of the body, and help us adapt to our environment when walking, running, climbing, etc. They allow us to move where we want to go, balance us when we stand – yet, we neglect the necessity for proper foot care!

    Poorly fitted shoes, old worn out shoes, and jobs that require more time seated than standing are the culprit of foot problems. As a result, it may be the initiating factor to what causes hip problems, lower back pain, and knee pain.

    Like any part of the body, our feet needs exercise too.

    Strong foot muscles help hold the bones of the feet and ankles in alignment and assist in maintaining our arches. If the muscles aren’t working properly to keep this alignment, there’s a pretty good chance that nothing stacked above is aligned correctly either.

    Here are two very simple exercises you can do on a daily to get your feet healthy and working for you:


    1. Place a towel flat on the floor and use your foot to bring the towel towards you. elias
    2. Drop pens, pencils, marbles or whatever you have at home and pick them up using your foot and toes and place them in a bucket.

    A lot of shoes and foot orthotics are now designed to do the work. While the extra support can be a benefit and a saving grace from pain, we may be relying on them too much and forgetting that we already have the proper equipment.

    Since you already have your feet, train them and use them. They are the best pair of shoes you’ll ever have! Relying on orthotics and shoes is like putting on a strap-on. Why use something when you’ve already got the goods?

    Find your nearest clinic