Stopping Sciatica Pain

Why does it hurt so much?

Your sciatic nerve runs from your lower back, through your butt, and all the way down your leg.

When something squeezes or pinches that nerve, you feel pain in your:

• Butt
• Back of your thigh
• Behind your knee
• Down your leg

The good news? There are 4 simple things you can do RIGHT NOW to feel better.

Here's what helps:

1. If you can, see a physical therapist If the pain is really bad, get help from a professional. Don't try to tough it out alone.

2. Use a tennis ball - Sit on a tennis ball right where it hurts. Hold for 30-60 seconds. Breathe deep. (Yes, it's uncomfortable, but stick with it!)

3. Do special stretches called "nerve glides" These help loosen up the tight nerve causing your pain. Lie on your back. Bring one knee to your chest, then slowly straighten your leg toward the ceiling. Bend it back down. Do this 10-15 times.

4. Create more space Simple positions that open up your lower back can give instant relief.

I actually had Chris make this video for one of my clients who was dealing with sciatica pain, and these simple moves made a huge difference for them.

If you try them out, leave a comment to let me know if they worked for you and how you feel!

P.S. - Use a regular tennis ball, not those hard massage balls. The tennis ball is gentler and works better for beginners!

How To Get In Shape And Keep Going

The Best Mindset Trick

Here's one of the biggest secrets to staying consistent: do it anyway.

No matter how you feel. No matter what's happening that day. Just do it anyway.

When you learn to work out even when you don't feel like it, that's when real change happens.

A Funny Truth

Here's something interesting: people who say "I don't have time to work out" somehow have two hours to scroll through Instagram. Surprising, right?

We all have time. We just need to use it wisely!

How to Keep Your Muscles Strong

The best way to keep your muscles strong is called strength training with progressive overload. That sounds like big words, but it's really simple!

Progressive overload means you make your exercises a little harder over time. When you keep challenging your muscles, they get stronger instead of weaker.

Why Your Muscles Need New Challenges

Your muscles are smart. They learn fast! If you do the same exercise with the same weight for many months, your body gets used to it. When that happens, your muscles stop getting stronger.

Think of it like reading. If you only read easy books, you won't become a better reader. You need to try harder books to improve!

Three Easy Ways to Get Stronger

You don't need to make big changes. Here are three simple ways to make your workouts better:

1. Add a little more weight. When an exercise feels easy, try adding 2.5 to 5 pounds.
2. Do more reps. Start with 10, then try 12, then work up to 15.
3. Hold exercises longer. If you can hold a plank for 30 seconds, try 45 seconds next time. Then go for 60 seconds!

What Happens If You Don't Progress?

If you keep doing the same thing without making it harder, you won't just stay the same. You'll actually get weaker over time.

But when you make your workouts harder little by little, you get stronger. And while other people are getting weaker as they age, you'll be getting stronger!