Sciatica is pain from the sciatic nerve, which runs from the lumbar spine, through the hip, and down the leg to the foot. The pain can be felt anywhere along the path of the nerve, and can range from minor to severe.

Treatment for sciatica involves working with the structures of the back and hip that may be impinging on the nerve. The piriformis muscle of the hip is the most famous cause of sciatic pain, but it is not the only cause. Our posture, the way we walk, how we sit, and other habitual body habits change how our muscles work together over time, and when those systems become imbalanced, the ways they compensate often cause pain.

Sciatica treatment focuses on releasing tension, freeing adhered tissue, and addressing the structure and range of motion around the sciatic nerve, as well as other related issues that are causing imbalance and stress in the body. Often, a combination of bodywork, acupuncture, and somatic movement can help reduce and often resolve sciatica.

Bodywork works with the tissues directly to free adhesions, restore range of motion, and reduce muscular tension that may be impinging on the nerve. It also increases blood and nutrient flow to the nerve, which helps reduce pain signaling. Bodywork is also able to address complex causes of sciatica, like neck or shoulder tension, that in turn is affecting the hips and low back and so contributing to the pain.

Acupuncture is proven to be effective for pain treatment, including sciatica. It helps tone the nervous system, turning down the volume on pain signals from the nerve to the brain. When the body has been in pain for a while, or the issue has become chronic, the pain signals can get caught in a feedback loop that gets worse over time. Acupuncture is able to safely reset this process, which helps the restore nervous system health.

Somatic movement, like yoga or feldenkrais, brings awareness to where and how the body moves in space. It helps reconnect the brain to movement patterns in the body, and to rejuvenate tissues through movement, stretching, and using a larger range of motion. This in turn reduces tension in the body and helps address dysfunctional movement patterns.

Sciatica can be persistent, painful, and frustrating. Effective treatment understands that it is the result of dysfunction in complex structures of the body and works to release tension, restore function, and rebalance the nervous system in order to manage the pain and create health.

If your feet hurt when you wake up in the morning, especially in the heel, then you probably have plantar fasciitis. It is a symptom of larger problems in how you walk, run, and stand. Though there are many ways to reduce the pain in the short term, effective treatment usually requires working with the […]

Low back pain is a very common health issue, and it tends to be something that people deal with for long stretches of time, sometimes for years or even decades. The conversation around low back pain often sounds mechanical, as if certain body parts are malfunctioning. However, the low back is part of a system […]

We are an integrative health clinic, with 5 Domains, or pillars, of care. All of our therapies are evidence-based, which means that they are proven to be effective. We are also a collaborative practice, which means that our therapists work together for your care. We communicate with each other, and with your doctors as needed, […]

Our immune systems are crucial to staying healthy and feeling good, and they can be especially challenged when the weather changes. Bouncing temperatures and frequent rain can make us more vulnerable to viruses. Here are ways to support our immune systems to keep us healthy.

Treat Stress

When we feel high stress or chronic stress, it makes it hard to fend off viruses. Stress diverts resources away from immune function as the body decides that it needs to survive the immediate crisis that is causing stress first, and then it will worry about germs. Lowering cortisol and other stress hormone levels helps the immune system come back up to speed. Bodywork, acupuncture, and restorative classes are all great ways to reduce stress in the body.

Move Lymph

Our lymph system moves pathogens and other waste out of our bodies, and helps spread white blood cells throughout the system. Bodywork is especially helpful for moving lymph through the body, bringing new nutrients into tissues and supporting immune function. Movement classes and going for walks also help lymph circulate for healthy immune function.

Nourish Yourself

A lot of immune function is rooted in the gut and the digestive system. Using nutrients like vitamin C to boost the body in the moment can be helpful. It is also important to work on your digestive health overall, before you feel like your body is trying to fight something off. Acupuncture can help regulate digestive function, and nutrition counseling can help you address gut inflammation, dietary imbalances, and food issues.

When we support our immune systems so that they can function well, we are less likely to get sick from viruses. By managing our stress levels, keeping our lymph system flowing, and nourishing our digestive and other health, we can keep our immune system strong and balanced.  

Our bodies use pain to tell us there is a problem that needs to be addressed. Pain can come from things like repetitive motion, poor posture, highly active lifestyles, and accidental injuries. It can be a short term issue, or last for a while. The good news is that there are direct ways to treat and reduce pain levels through integrative care.

Injury: Recovering from an injury is sometimes a frustrating process that takes longer than we would like. Supporting the body through this process involves both gently working with the injury, and releasing tension from the other parts of the body that are compensating while the injury heals. Bodywork therapies can directly reduce inflammation, relieve tension, and nourish the injury with blood and nutrients. Classes help build awareness of new movement patterns and relieve tension, and Acupuncture can reduce pain signals and promote overall balance for affected systems of the body.

Athletic Performance: Highly active lifestyles like running, rock climbing, and kayaking push your body to higher levels of performance and fun. This means your body needs extra recovery in order to prevent injuries. Classes to support full relaxation, rebalancing, and core strength help the body recover and nourish itself. Bodywork and Cupping Therapy help improve recovery time and can increase athletic performance.

Aging: Small imbalances accumulate into aches and pains over time, which means that getting older often means increased pain from years of repetitive motions, posture habits, and old injuries. Bodywork can help treat and rebalance the causes of these various aches and pains. Acupuncture is effective for reducing pain levels overall, and addressing underlying dysfunctions. Classes reinvigorate and reactivate the body, improve muscle tone and balance, and help develop awareness of movement patterns.

Integrative care offers effective ways to treat pain from injuries, athletic performance, and aging. It supports the body’s own healing processes and increases your internal sense of wellbeing, partnering with you in your care in order to create health.

Our bodies have posture, which means that we resist the pull of gravity by holding our body in a certain shape. A healthy posture gives us ease and economy of motion, helps with coordination, and provides a balance between stability and mobility.

How we move can affect our posture. Think about typing at a keyboard all day, and how that can round the shoulders and move the head forward. These movements train our muscles into certain patterns, which changes our posture, and then our posture affects the shape of even more movements.

Over time, posture issues can get locked into chronic holding patterns in our muscles. This causes ongoing muscle tension and discomfort, from where we are holding ourselves in less than optimal ways. For example, our spine is designed to stack, vertebra by vertebra, to provide a structure that helps support our relatively heavy head. When we lean our head forward off that stack, the muscles in our neck and shoulders compensate. For every inch forward, it is as if the head is 10 pounds heavier!

There are several ways to address posture issues and retrain the body. Mindfulness is one of the most broadly practiced methods. This can be done through reminding yourself to notice your posture every so often throughout the day. It can also be practiced in movement class or during other activities. Notice which muscles you are using, and see if you can shift that movement so that it comes from the core instead of the extremity. Somatics and Feldenkrais also really help connect awareness to movement in order to correct imbalanced patterns.

In addition to mindfulness and therapeutic movement techniques, bodywork that addresses fascia can be very helpful for posture issues. Structural Integration and Myofascial Release techniques help adjust the connective tissues that hold the body in the shape it is used to, releasing old impingements and adhesions to free up range of motion.

Working on healthy posture is progressive. The more you can learn to engage the right muscles and release tension from less healthy patterns, the better your posture will be. It is often a process of cultivating awareness, and can have tremendous benefits for overall health and wellbeing.

Our knees and other joints can pop, grind, crunch, and make a variety of interesting sounds. Especially if you are increasing or changing your physical activity level, these sounds can be alarming. Often they cause worry about the health of the joint and whether something serious could be wrong.

What makes those sounds: There are a lot of complex tissues in our joints, and most of them can make some noise. Tiny bubbles can form in the joint fluid due to changes in joint pressure, and they make a sound when they pop. Ligaments and tendons can make a click or pop sound as they move over a bony lump and snap back into place. Cartilage can develop uneven areas as we age, and a grinding or crunching sound can be from those rough surfaces gliding across each other.

When to worry: As long as there is no pain or swelling, these sounds are not a reason to worry. They can come from age, use, or healed injuries, and the noises are not part of the alarm system of your body. Our body uses pain and swelling to indicate that there is a problem, and that is how you know when the joint needs extra attention and treatment. And if you ever experience a sudden pop followed by pain, that is almost always an injury that needs treatment.

Support for Joint Health: There are a few keys to supporting joint health, whether they are just noisy or are causing discomfort. Bodywork and movement classes both help restore alignment so that the right muscles and connective tissues are working together, and to relieve muscle tension that can contribute to joint pain. Hydration of the tissues is also key to keeping joints supple and healthy, which is especially supported by bodywork and therapeutic movement. (Hydration in this case means more than just drinking enough liquids; it means using movement or manual therapies to move fluids through the tissues themselves.) Acupuncture is also very effective at treating pain and the imbalances that may be causing that pain.

Joints like knees and shoulders that make interesting sounds without pain are not a cause for alarm. They can serve as reminders to stay committed to our self care, but do not indicate serious damage or injury to the joint.

Compassionate self-care begins with where you are right now, at this moment. Instead of focusing on the general laundry list of criticisms so prevalent this time of year, it starts with acceptance of what is happening now, and then opens the gateway to a place that feels more sustainable for both physical and mental health.

Our bodies are often talked about in terms of how they look, or their aesthetic. Some of how we look is a choice, like our awesome shoes or warm hat, and much of how we look is not something that is under our control, like the shape of our eyes or the length of our legs. When we think critically about our bodies for things that we cannot control, we often end up with a loop of critical self-talk that harms our wellbeing.

A better way to talk about our bodies is in terms of how we feel, and how we feel in our bodies is something that we can change, often more than we realize. Taking yourself to class or for a walk can help you feel better for the rest of the day, or several days. Receiving bodywork can release muscle tension and mental stress, leaving you feeling better for days or weeks afterward. Coming to a counselor to talk through feelings of distress can help process through mental and emotional stresses that impact daily life, and acupuncture can effectively address pain and systemic imbalances that disrupt things like sleep and digestion.

If we let go of our expectations that our bodies should have a certain aesthetic, and instead focus on how we feel, we realize the transformative power of self-care. Our bodies are marvellous mechanisms of life, and there are so many ways to support and care for ourselves. When we start with this moment, and ask ourselves what would genuinely help us feel better physically and mentally, then we open the door to creating health and a sense of deep wellbeing.

Bodywork and massage are one of the most well known treatments for stress. When we are stressed out, our muscles tighten, our breathing gets shallow, we have trouble concentrating, and it can impact our sleep. We can feel this tension and dysregulation in our bodies.

Receiving bodywork helps reset these stress symptoms, but how does it work its magic? It all begins with the parasympathetic nervous system. Our bodies react to stress by activating the sympathetic nervous system, better known as fight or flight mode. The parasympathetic system turns off fight or flight and moves us to rest and digest mode. Bodywork is a very effective way to activate the parasympathetic system and turn off the alarms of stress.

Stress tightens muscles, getting them ready to fight off lions. Since there usually aren’t any real lions to fight, we can end up carrying around a tremendous amount muscle tension. Bodywork works directly with this tension to reset the state of the muscle. This helps cue the nervous system to reset as well, so that tension releases both from outside stimulation and internal cues.

Stress is also a biochemical event in the body, releasing cortisol, adrenaline, and other stress hormones. Bodywork is effective for lowering the stress hormone levels of the body. This in turn promotes more restful sleep, regulates digestion, and even helps regulate mood for a deeper sense of wellbeing.

Bodywork is an effective treatment for stress because it helps reset the nervous system and turn off the biochemical alarms. It helps activate the body’s own ability to recover and heal by improving blood and nutrient flow, reducing tension, and releasing endorphins. This in turn helps you sleep and feel better.