5 Self Care Remedies for Sciatica Lower Back & Leg Pain

  1. Exercise


Understandably to all, if you are in pain when in motion then you will naturally want to avoid movement. However, too much rest when you have sciatica or back and leg pain will actually make your situation worse. Exercise needs to become an integral part of your day. The whole secret to it is ensuring you do not exaggerate. Be gentle with yourself. See the Top 5 Exercises for Sciatica Pain.


  1. Stretch

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Stretch all the time. Whether you are doing your gentle exercises or you are in the middle of your favorite blockbuster movie, take the time to stretch. It is the best way to make sure your spinal flexibility is not being hampered.


  1. A Song of Ice & Fire

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Switching between heat and ice has already been proven to be a very good pain reliever for lower back and leg pain. Ice as we all know, will help prevent inflammation of the area while heat improves your blood flow which in turn translates into speedier recovery. Both heat and ice ensure that you will have less muscle spasms and if you do get them, there will be less pain. Get a compression wrap that can help with your therapy. WARNING: Do not sleep while using either of these therapies.


  1. Posture Refresher


Regardless of what you are doing, do not stay in the same position for too long. Staying in the same position for more than 20 minutes will lead to painful spikes in your sciatica. Keep switching positions to ease the pressure on your spine.


  1. Medication


As much as we would all rather avoid medication, ask a physician for the best over the counter non-steroidal anti-inflammatory drug that you can use. Not only will you counter pain but you will also reduce inflammation which is golden in the long run.

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Trading Fat For Muscle

Everyone wants to have a tight body, and this applies not just to men but women as well. The sad truth is that most fail to understand how our muscles work. Below we will explain a few key pointers on how to gain muscle mass.

Understanding How Muscle Mass is gained

It may come as a shock to you, but to gain muscle mass you need to respect just two requirements.

  1. The Signals

The first thing you should start with is a training program that will send signals to the muscles to start the building process. Muscle mass is gained through:

  • Metabolic stress – fatiguing the muscle until you get “pumped up”
  • Muscular damage – literally damage to muscle tissue
  • Progressive tension overload – as in lifting heavier things over time



  1. The supplies

Once the building process has begun, you will need to follow a strict diet, which will offer your body everything it needs to sustain the newly developed muscle tissue.


Understanding that You Cannot Build Muscle Fast


Depending on what you understand by “fast” most people expect a six pack in just a few weeks. Well, for some it is possible, but that depends on how big your belly is.

The fact is that muscle growth takes place over a long period. When it comes to muscle mass “fast” means, respecting a strict diet and a well-balanced workout schedule.

NOTE: Building muscle mass requires immense stress on your body. Especially on your groin/hips area, so make sure to wear thigh support compression.

Follow a Weight Training Schedule


It is recommended that you visit the gym somewhere between three to five times each week. Create a workout schedule that will fill in with your personal schedule. In your schedule, you should also separate body parts to work on. For example, Monday arms, Tuesday legs and so on. This is no harm if you work out your whole body in one day, but you will not be able to move if you do so. The best idea is to work on different part of your body each time and wait for it to heal until you work out again. The healing process is very important, as that is when the magic takes place. The beauty of muscles is that similarly to bone mass, when the muscle suffers physical damage it will heal, creating more muscle fibers, thus becoming stronger.

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How to Prevent Running Injuries

What should you do to avoid running injuries?

Let’s go over some tips that will keep you away from missing your routine.

Listen to Your Pain

Don’t try to ignore the pain caused by the running injuries, because it may be more serious than you think. It is OK to have a slight discomfort, but if the pain grows you definitely need to see a doctor.

You can get a compression wrap for groin if you have a pain in your leg, or you could even use medication that avoids inflammation (make sure you talk to a specialist about this).

Get a Personalized Training Plan


Talk to your trainer or contact a professional to help you out with a personalized training plan. It is important to continue your activities but at a limited pace. A professional trainer will help you build the best activity plan, depending on your goals and abilities. Check out if an online trainer would be a good fit for you. These will be the deciding points in this planning, since it will help you prevent running injuries.

Warm Up


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Warming up is a great way to prevent running injuries. Stretching all of your muscles will help you avoid any unwanted pain. Make sure that you spend at least 5 minutes to warm your muscles before you get moving.

Cross Training


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Insisting on cross training is perfect to work out all of your muscles. Don’t just stop at one routine! Go further and change your exercises to a more diversified plan.

Appropriate Gear


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You may have not known this, but wearing the appropriate clothing will really help you avoid injuries. Wearing breathable clothes that help your muscles move will definitely help. Make sure that you also protect yourself from the sun and wear warm clothes when it’s too cold outside.

Don’t forget about wearing the perfect sports shoes when running. We definitely don’t recommend wearing high heels, but good support and fit shoes are the best choice.

Drink A LOT of Liquids


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Everyone tells you to drink water, and it’s really for the best. Always drink water when taking a short break from running. Make sure that you also hydrate before and after your workouts.

If you want to be more prepared, you can always go for protein water or sports drinks, to get more vitamins and nutrients needed when working out. You can also get some recovery drinks, in case you need to go over an injury and recover faster.

Remember: never push too hard over your limits. It’s ok to go for tougher training and intense workout sessions, but always listen to your body and help yourself when needed.

What other tips would you have to prevent injuries? Let us know in the comments below!

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Tips for Warming Up Before Workouts

How many times did you work out, run or cycle and end up with a muscular pain? Well, it seems that you didn’t warm up well enough, which automatically implied a follow-up pain. To make sure it won’t happen again, follow these tips for warming up before workouts.


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1.     Head and neck

  • Keep your feet spread, with the distance between them similar to the distance between your shoulders.
  • Put your hands on your hips and keep them relaxed.
  • Turn your head left slow and then turn it to the right. Repeat the movement ten times.
  • Nod your head slowly back and forth. Repeat the movement ten times.
  • Rotate your head starting with your chin in your chest, then towards the left, to the back, to the right, then back in front. Repeat this movement 5 times then reverse the rotation.

2.     Shoulders and arms

  • Spread your arms to the front like in the Zombie Apocalypse.
  • Then rotate them alternately as if you were swimming (don’t go too fast, there’s no shark following you). Do 30 moves.
  • Now swim back to the shore and rotate your hands in the opposite position. Do 30 moves.

3.     Body

  • Put your hands back on your hips, keeping your legs spread like you had them at the beginning of the warm up.
  • Rotate your entire body to the left at maximum, keeping your feet in the same position. Do two moves to the left, then turn to the right and do two moves (as if you want to turn even more but there’s something holding you back)
  • Repeat the movements for 15 times
  • Put your hands up (for Detroit) then bend down trying to reach your toes. Do two moves then get back up
  • Repeat the movement for 10 times, trying harder to touch your toes (and leave a comment below if you managed to touch them).

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4.     Legs and feet

  • Put one leg in front of the other as far as you can (you will find out soon what’s the best distance)
  • Go down with your entire body, keeping your back straight but trying to touch the ground with your knees
  • Do this forward lunge twice, then change the leg (put the other one in front, they’re both equal, right?)
  • Do 10 forward lunges
  • Do 5 lateral lunges on each foot
  • Do 10 squats
  • Drink water

Now that your warm up is done, you’re ready to go. Make sure you completed the last step of the warm up, because you’ll need plenty of water to get fit. Not a necessity but a good plus, make sure you have a pain relief wrap for unwanted injuries.

In case you want to read more about getting ready for your workout, you can also read these tips on  activating your body through warm up.

What are your favorite moves to warm up before workouts? Do you have a specific ritual that you follow? Share your thoughts in the comments section below!

Brought to you by Moond Sports: For a Better World!

Basic Workout Items to Invest in When Starting Out

Did you recently decide you want to work out at home and build an amazing body on your own? Congratulations! Here are a few things you really need to have before starting to work out, to make sure you’re doing it pro style.

First things first

Sometimes, visiting a gym is a dream. The budget or the busy schedule won’t allow us to attend our gym appointments, not to mention to follow that strict routine our trainer wants to implement. In such cases it is easier to start working out at home, at your own pace, in your own schedule. What equipment do you need? What clothes should you wear? There are so many questions! Don’t worry, we’re here to help!

Let’s go ahead and take a look at the most important and basic workout items you need to have before starting out.


I know, right? Even though there’s no one watching you, you could even work out naked. However, your first selfie may not be really decent enough to be posted on Facebook.

Make sure that your clothes are really comfortable, allow you plenty of movement, are not too tight and not too lose. Wear something that you are comfortable with, such as elastic shorts and a simple T-shirt. You could also visit a local sports shop and buy some nice training clothes, to feel more professional. You can find more about fitness clothing here.

Workout videos

It’s not really mandatory to purchase hundreds of DVD’s, since YouTube is very rich in workout videos. Research and see which routines you would enjoy better, then create your own playlist with your favorite videos. You could even go for a fun dancing routine, like the ones Fitness Marshal posts weekly.

Exercise bands

It is a lot easier and faster to build muscles and get fit using exercise bands. They are perfect for both beginners and experts. Their composition is perfect to increase your muscle resistance and strength.

Yoga Mat

You will definitely need a Yoga Mat. Exercising on your couch or on a laid blanket is not an option, because they don’t have constant composition on the entire surface. Your floor exercises will feel better and improve your body a lot.


Various gadgets, such as a heart rate monitor or a fitness tracker will give you more insights on your progress. You can see how many calories you burned, while receiving data about the fitness progress.

Compression wraps

At one point you will get yourself injured and that’s ok. Just make sure that you have a compression wrap around so that you can keep your muscles warm and protected when this happens. They can also help to prevent injury. Always remember to warm up before starting your routine to avoid any injuries.

There are other items that we may have forgotten on our list. Can you tell us what your first items were for working out at home?

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Essential Items for Your Home Gym

Being fit used to be just a hobby, but now it has become a lifestyle to millions of people. However, not everyone has the time to go to a gym three to five times each week. The idea of a gym at home sounds great, right? Well, it is easier than you think to make one. All you need is a spare room or the garage and some equipment.


You cannot have a gym without Dumbbells. The amount of exercises you can do with them is endless and they will justify the expense immediately. Purchase a set of adjustable dumbbells as they don’t take up much space and you can adjust the weight in case you feel stronger.

Pull Up Bar

Remember that kid in middle school who could not do a single pull up? Well, he could have used a pull up bar! Before you purchase one, look around and see if you are actually able to install one in your home gym setting.


Another item on our list, which any home gym should definitely be equipped with, is the barbell. Try not to go too cheap on a Barbell, as it needs to hold a lot of weight, also take into consideration the diameter of the bar. You should be able to grab comfortably on the bar so you do not hurt your wrist or worst, drop the barbell.

Bonus tip: if you are going to take working out with weights seriously, ensure you invest in a groin strap.

Plyo Box

There are a lot of exercises that can be done on a Plyo Box and many more which can be made more difficult with one of these. Professional ones are recommended as they can support your entire weight and a lot more and they have a non-slippery surface. However, if you have what it needs to make one, go ahead! Anything that can support you jumping on it would do just fine!

Jumping Rope

Each of us has played with a jumping rope at least once. Well, it turns out people are using it for exercise, and it is great for cardio! Any rope that you can grab comfortably on to will do just fine. If you want to step it up a bit get something lightweight to speed things up or even a weighted rope to work on your strength.

Sound System

Not necessarily a sub woofer, but something to play music on, because you need blast some tunes when working out to keep a rhythm!

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Are Protein Shakes Worth the Time & Money?

Protein shakes have become more popular than squatting and this may be due to good marketing or people believe everything they hear.

Yes, protein is important; in fact our muscles would not be able to sustain themselves without protein. However, are we not getting enough protein from the food we already eat?

Protein Shakes are not any different!

The source of protein be it eggs, chicken, fish, beef, dairy, and others alike does not matter. Protein is protein and the difference between two fried eggs and a protein shake is nonexistent.

Ok, maybe protein shakes are convenient for some people like the ones that do not eat in the morning for reasons like lack of hunger or time. I guess they could drink a protein shake on their way to work and thus save some time and still get some energy source. However, other than that, there is nothing magical about protein shakes.

How many Protein Shakes do I need to drink?

The answer to this question is so simple. Whatever the amount of protein your body requires to function normally and nothing more. If your meals consist of chicken, eggs, milk, fish, etc. and you get enough protein already then the answer to this question is 0 (zero).

However, if you are not getting enough protein from the food you eat, because you just don’t have the time to eat properly then a protein shake, two, or three could be beneficial. The downside of protein shakes, yes there is one, is that you will be hungry quick. The reason for this is that our digestive system does not receive anything real to process, so by the time you get to work you will still feel hungry.

In conclusion, protein shakes have nothing special in them. They are just a source of protein that people can drink and the only benefit of them is that it saves time. If you want to really get into a smart diet then it will take so much more!

Brought to you by Moond Sports: For a Better World!