Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

Sciatica, Nerve Pain, and Lower Back Pain: Why Movement is the Best Medicine

If you've ever experienced radiating nerve pain, you know how frustrating it can be. That deep ache, sharp zing, or numbness traveling down your leg can make even simple tasks feel daunting. Maybe you’ve been told you have sciatica or a pinched nerve in your lower back, and now you’re wondering: What’s the best way forward?

The good news is that most cases of sciatica and lower back pain don’t require surgery, injections, or lifelong restrictions. With the right approach, you can take back control of your body and get back to doing what you love. Let’s explore how movement-based treatment can help—and why conservative care should be your first step.

Understanding Sciatica and Radiating Pain

Sciatica is a broad term often used to describe nerve-related pain that travels down the leg. It’s typically caused by irritation or compression of the sciatic nerve, which runs from your lower back through your hips and down each leg. But here’s the key: sciatica is a symptom, not a diagnosis. The real question is, why is the nerve irritated?

Common contributors include:

• Lower back disc irritation or bulging

• Stiffness or lack of mobility in the lower back, hips, or pelvis

• Muscle tension that affects nerve movement

• Poor movement patterns leading to excessive strain

While the pain can feel severe, the body is resilient. Nerves, like muscles, adapt and heal with the right approach. The challenge is finding a plan that actually works.

Why Rest and Passive Treatments Fall Short

If you’ve been dealing with sciatica, you’ve probably heard recommendations like, “Just rest and let it heal” or “Take these anti-inflammatories until the pain goes away.” While these strategies might provide temporary relief, they don’t solve the underlying issue.

Resting too much can lead to stiffness and deconditioning, making it harder for your body to recover. Passive treatments like ultrasound, heat packs, or muscle relaxers don’t address the mechanics of why your pain started in the first place. Instead, the key to lasting relief is movement—guided, purposeful movement that restores function and builds resilience.

The Best First Step: Movement-Based Care

The most effective approach for treating sciatica and lower back pain isn’t about avoiding activity—it’s about finding the right kind of movement. Your body is designed to move, and with the right strategy, you can turn movement into medicine. Here’s how:

1. Move, Don’t Immobilize

Pain might tempt you to stay still, but gentle movement actually helps calm irritated nerves and improve circulation. Controlled mobility exercises for the lower back, hips, and pelvis can reduce stiffness and improve function over time.

2. Strength Training for Stability

Weak or imbalanced muscles can contribute to poor movement patterns, increasing strain on your lower back and nerves. Strengthening your core, glutes, and legs provides the stability your body needs to move pain-free.

3. Nerve Mobilization Techniques

Nerves need to glide smoothly through surrounding tissues. Gentle nerve mobility drills can help reduce sensitivity and improve how your nerves move with your body.

4. Build Confidence in Movement

Pain can be scary, but avoiding movement only makes it worse in the long run. A progressive rehab plan helps you regain trust in your body and ease back into activities with confidence.

The Base Camp Method: From Pain to Performance

At Base Camp Chiropractic and Sports Rehab, we believe pain shouldn’t dictate how you live your life. Our approach is designed to not only get you out of pain but also help you move better and build resilience for the future. We break it down into three phases:

RESET

• Focuses on calming symptoms and finding movement strategies that reduce pain.

• Includes hands-on manual therapy, guided mobility work, and education on how to move without fear.

RESTORE

• Strengthens key muscle groups and improves mobility to address the root cause of pain.

• Involves progressive strength training, movement retraining, and nerve mobilization techniques.

RELOAD

• Helps you return to full activity without hesitation.

• Introduces higher-level exercises that prepare your body for the demands of sport and life.

The goal? Not just pain relief, but long-term durability. We want you to be able to run, bike, lift, and adventure without constantly worrying about your back.

You Don’t Have to Live Limited by Pain

If you’re struggling with sciatica or lower back pain, know this: you’re not broken. Your body is capable of healing and adapting—you just need the right plan. Conservative, movement-based care is the best first step, helping you not only recover but come back stronger than before.

You don’t have to settle for avoiding the activities you love. With the right approach, you can move past pain and build a body that’s ready for anything.

Ready to take the first step? Let’s get moving.

-Dr Mark Murdoch
Chiropractor, MS Sports Medicine

Sleep Hygiene - How to Maximize Your Recovery and Performance

Let’s talk about sleep. You know it’s important — but when life gets busy, it’s often the first thing to take a hit. And if you’re a runner (or any kind of active human), skimping on sleep is like trying to train on a sprained ankle — it’s just not going to end well.

Quality sleep is where recovery happens. It’s when your body repairs muscles, balances hormones, and keeps your brain sharp. So if you want to run faster, recover better, and improve athletic performance, it’s time to get serious about sleep.

Here’s how to maximize your sleep quality and wake up ready to crush your day (and your workouts):

1. Set a Consistent Bedtime Routine

   • Why: Your body loves routine. Going to bed and waking up at the same time every day helps regulate your circadian rhythm — your internal clock that controls sleep and energy levels.

   • What to Do: Start winding down 30-60 minutes before bed. Dim the lights, put your phone away, and do something relaxing like reading, stretching, or deep breathing. Consistency is key here — even on weekends.

2. Create a Sleep-Friendly Environment

   • Why: Your bedroom setup can make or break your sleep quality.

   • What to Do: Keep your room cool (60-67°F is ideal), dark (blackout curtains are a game-changer), and quiet (white noise machines can help). Invest in a comfortable mattress and pillow — you spend a third of your life here, make it count.

3. Watch What You Eat and Drink

   • Why: Certain foods and drinks can mess with your sleep.

   • What to Do: Avoid caffeine after noon and skip heavy, spicy, or sugary foods in the evening. Alcohol might help you fall asleep faster, but it wrecks your sleep quality — so save it for special occasions.

4. Use Sleep-Supporting Supplements (If Needed)

   • Why: Sometimes your body needs a little extra help winding down.

   • What to Do: Magnesium glycinate can help relax your muscles and calm your nervous system. Tart cherry juice naturally boosts melatonin production. If you’re really struggling, melatonin supplements can help — just keep the dose low (0.5-3mg) and use them short-term.

5. Get Morning Sunlight for Circadian Rhythm Regulation

   • Why: Sunlight helps set your circadian rhythm, making it easier to fall asleep at night.

   • What to Do: Spend 10-15 minutes outside in the morning light as soon as you can. Bonus points if you do it while walking or stretching.

6. Move Your Body (But Not Too Late)

   • Why: Regular exercise improves sleep quality — but timing matters.

   • What to Do: Aim for at least 30 minutes of movement most days, but avoid intense workouts within 2-3 hours of bedtime. Evening yoga or stretching? Perfect. Late-night hill sprints? Not so much.

Better sleep means better recovery, better performance, and fewer injuries. Start with one or two of these changes, and you’ll feel the difference fast.

Ready to take your recovery to the next level? Prioritize your sleep — your body will thank you.

Happy Trails,
Dr Mark, Chiropractor
Base Camp Chiropractic and Sports Rehab

understanding zone training

Each heart rate zone represents a different level of effort and intensity, and as you exercise in these zones, your body adapts in specific ways to improve performance.

(Pro tip: if you are new to high-intensity training and don’t know your maximum heart rate, you can estimate it by doing 220 minus your current age. For example, we will use a 35-year-old runner, who should have a max heart rate of ~185 beats per minute. This method isn’t very accurate, but use it if you don’t know your max HR).

Here’s the physiology behind each zone and the adaptations:

Zone 1: Very Light (50-60% of Max HR) (35-year-old: 93-111 bpm)

• Physiology: In this zone, your body relies mostly on aerobic energy systems, using oxygen to break down fats for energy.

• Adaptations:

  • Improved blood flow: Blood flow to muscles improves, aiding in recovery and nutrient delivery.

  • Increased capillary density: Tiny blood vessels (capillaries) grow around muscle fibers, improving the ability to deliver oxygen and nutrients to muscle cells.

  • Enhanced recovery: Increases circulation and helps clear waste products (like lactic acid) from muscles after more intense workouts.

  • Fat utilization: Your body becomes better at burning fat as fuel, which is useful for long-duration activities like endurance running.

Zone 2: Light (60-70% of Max HR) (35-year-old: 112-130 bpm)

• Physiology: Your body is still using aerobic systems, but now you are tapping into both fat and carbohydrate stores for energy. The intensity is moderate, so the body can keep up with the oxygen demand.

• Adaptations:

  • Increased mitochondrial density: Mitochondria (the "powerhouses" of your cells) increase in number, improving your ability to produce energy from oxygen and nutrients.

  • Better fat oxidation: The body gets more efficient at using fat for fuel. This helps spare glycogen (carbohydrate stores), which is valuable for longer runs or events.

  • Aerobic capacity: Your heart becomes more efficient at pumping oxygenated blood throughout your body, increasing your overall endurance.

  • Improved cardiovascular efficiency: The heart gets stronger and can pump more blood per beat, increasing stroke volume.

Zone 3: Moderate (70-80% of Max HR) (35-year-old: 130-148 bpm)

• Physiology: At this intensity, you begin to use a mix of aerobic and anaerobic energy systems. While oxygen is still being used, the demand for energy exceeds what can be provided solely by aerobic metabolism, and lactic acid begins to accumulate in the muscles.

• Adaptations:

  • Increased lactate threshold: The body becomes better at clearing lactic acid and delaying its accumulation, allowing you to maintain a moderate pace for longer periods.

  • Improved VO2 max: VO2 max is the maximum amount of oxygen your body can use during intense exercise. Training in Zone 3 helps increase this, improving your ability to sustain moderate intensities over time.

  • Greater cardiovascular output: Your heart becomes even more efficient at delivering oxygenated blood to muscles, improving stamina.

Zone 4: Hard (80-90% of Max HR) (35-year-old: 149-166 bpm)

• Physiology: This zone is primarily anaerobic. Your body can no longer rely solely on oxygen to produce energy and switches to using stored glycogen (carbs). Lactic acid begins to accumulate more quickly as the body produces energy without enough oxygen.

• Adaptations:

  • Increased anaerobic capacity: Your muscles improve their ability to generate energy without oxygen (anaerobic), which is useful for sprinting or high-intensity efforts.

  • Muscular strength and power: Muscle fibers adapt to handle more intense efforts, increasing their ability to exert force. This zone enhances your ability to do fast, powerful movements.

  • Improved lactate tolerance: You improve your ability to buffer and tolerate the buildup of lactic acid, which means you can sustain harder efforts for longer before fatigue sets in.

  • Faster recovery: Your body learns to recover quicker between high-intensity efforts by improving the efficiency of clearing out metabolic waste products like lactic acid.

Zone 5: Maximum Effort (90-100% of Max HR) (35-year-old: 167-185 bpm)

• Physiology: This zone is all about anaerobic energy production. The intensity is so high that the body cannot supply oxygen fast enough, so it relies almost entirely on glycogen stores and anaerobic processes.

• Adaptations:

  • Increased muscle power: Muscles adapt to produce maximum force over short periods. This is beneficial for sprinting and explosive efforts.

  • Improved neural recruitment: Your nervous system becomes more efficient at recruiting muscle fibers, especially fast-twitch fibers, which are responsible for explosive movements.

  • Increased explosive strength: This zone improves your ability to generate power quickly, useful for short bursts of effort like sprints or hills.

  • Muscle buffering: Your body’s ability to handle the buildup of metabolic waste, such as lactic acid, improves. However, this zone is not sustainable for long because lactic acid will accumulate faster than it can be cleared.

Summary of Adaptations by Zone:

1. Zone 1 (Recovery) – Improved circulation, fat burning, and recovery.

2. Zone 2 (Endurance) – Increased mitochondrial density, fat utilization, and cardiovascular efficiency.

3. Zone 3 (Tempo) – Improved lactate threshold, increased VO2 max, and stamina.

4. Zone 4 (Anaerobic) – Increased anaerobic capacity, lactate tolerance, and muscle strength.

5. Zone 5 (Maximum Effort) – Improved power, neural recruitment, and explosive strength.

Training across these different zones helps develop a well-rounded running performance, with endurance, strength, and speed all improving at the same time.

Runners! You should be spending most of your time (about 80% of your time) training in Zone 1/2, and some time (20%) in zone 4/5.

Brachial PLexus Neuralgia

Brachial Plexus Neuralgia: Causes, Symptoms, and Treatment Options

Have you ever experienced sharp, radiating pain in your shoulder or arm that seems to come out of nowhere? It could be a sign of brachial plexus neuralgia, a condition affecting the network of nerves in your shoulder, arm, and hand. This condition can cause significant discomfort and limit your ability to move freely, but the good news is that most cases improve with proper care. Let’s break down what you need to know about brachial plexus neuralgia, including its causes, symptoms, and treatment options.

What Is Brachial Plexus Neuralgia?

Brachial plexus neuralgia occurs when the brachial plexus—a bundle of nerves that control movement and sensation in the shoulder, arm, and hand—becomes irritated or inflamed. This irritation can result in sharp pain, weakness, or other symptoms that interfere with your daily activities.

What Causes Brachial Plexus Neuralgia?

Several factors can lead to brachial plexus neuralgia, including:

• Nerve Irritation or Compression: Pressure on the nerves due to injury, repetitive movements, or tight muscles.

• Injury or Trauma: Accidents, falls, or sports injuries that affect the shoulder or neck region.

• Inflammation: Conditions like infections or autoimmune responses can trigger inflammation of the nerve.

• Overuse or Strain: Repetitive overhead motions or heavy lifting may irritate the brachial plexus.

Symptoms of Brachial Plexus Neuralgia

The most common symptom is sharp, shooting pain in the shoulder or arm. Other symptoms may include:

• Tingling or numbness in the arm or hand

• Weakness in the shoulder, arm, or hand

• Burning or aching sensations

• Difficulty performing everyday tasks like lifting or gripping objects

These symptoms can range from mild to severe, often depending on the underlying cause.

Diagnosis

A healthcare provider can diagnose brachial plexus neuralgia through:

• A thorough review of your symptoms and medical history

• Physical exams to assess strength, range of motion, and sensation

• Imaging studies like MRI or ultrasound to rule out other conditions

• Electromyography (EMG) or nerve conduction studies to evaluate nerve function

Treatment Options

Most cases of brachial plexus neuralgia respond well to conservative care. Here are the key treatment approaches:

1. Pain Management

• Over-the-counter medications like ibuprofen or acetaminophen can help manage pain and reduce inflammation.

• Heat or ice packs may also provide relief.

2. Chiropractic Care and Physiotherapy

• Manual Therapy: Adjustments and soft tissue techniques can alleviate nerve irritation and improve mobility.

• Targeted Exercises: Strengthening and stretching exercises are crucial for restoring function and preventing recurrence.

• Nerve Mobilization: Techniques to improve nerve movement and reduce sensitivity.

3. Lifestyle Modifications

• Work on your lifting mechanics at work or while working out.

• Avoid activities that exacerbate symptoms.

• Incorporate ergonomic changes at work or home to reduce strain on the shoulder and neck.

4. Other Interventions (If Necessary)

• In rare cases, more advanced treatments like corticosteroid injections or surgery may be considered, but these are typically a last resort.

Prognosis: What to Expect

With early and consistent treatment, the outlook for brachial plexus neuralgia is excellent. Most patients see significant improvements within weeks to months, especially when using conservative care methods like chiropractic and physiotherapy. Full recovery depends on the severity of the condition and adherence to a personalized care plan.

When to Seek Help

If you experience persistent shoulder or arm pain, weakness, or numbness, it’s important to seek professional care. Early intervention can prevent the condition from worsening and help you recover faster.

Final Thoughts

Brachial plexus neuralgia can be a frustrating condition, but with the right approach, it’s manageable. At Base Camp Chiropractic and Sports Rehab, we specialize in helping outdoor and adventure athletes recover from injuries and return to the activities they love. Our tailored, hands-on care focuses on long-term solutions to keep you moving pain-free.

If you’re struggling with shoulder or arm pain, reach out today to learn how we can help. Your path from pain to performance starts here.

Dr Mark Murdoch

Chiropractor, MS Sports Medicine

Hip pointer injuries: what they are and what to do about them

Understanding Hip Pointer Injuries: Causes, Symptoms, and Recovery Tips for Active Lifestyles

If you’ve ever taken a hard fall while snowboarding or collided during a soccer game, you know how painful hip injuries can be. A hip pointer injury, caused by a direct blow to the iliac crest (the bony part of your pelvis), is one such injury that can derail your active lifestyle. This blog will help you understand what a hip pointer injury is, how to recover, and why seeking professional care like chiropractic and physiotherapy is essential for a full recovery.

What is a Hip Pointer Injury?
A hip pointer injury is essentially a deep bruise or contusion to the iliac crest. It occurs when trauma compresses soft tissues against the bone. This type of injury is especially common in high-impact sports like soccer, football, and snowboarding, where falls and collisions are frequent.

Snowboarding and Hip Pointer Injuries
Snowboarders are particularly vulnerable to hip pointers. Hard falls onto icy slopes or misjudged landings can lead to significant trauma to the hip. Protective gear like padded shorts can reduce the risk, but accidents happen, and knowing how to manage this injury is key.

Symptoms to Watch For:

• Sharp, localized pain over the hipbone.

• Bruising and swelling at the site of impact.

• Difficulty walking, twisting, or bending without pain.

• Muscle spasms in nearby hip or abdominal muscles.

Why Proper Diagnosis Matters:
While hip pointer injuries are often straightforward, it’s important to rule out more severe conditions like fractures or hip joint damage. Chiropractors and physiotherapists are well-equipped to assess the injury, identify underlying issues, and create a recovery plan tailored to your needs.

Treatment Options:
Many hip pointer injuries respond well to conservative care, but not all treatments are created equal.

1. Rest and Activity Modification: Avoid activities that put stress on the injured area.

2. Ice for Pain Relief: Ice can help numb the area and reduce pain, but it does not reduce inflammation. Pain relief allows you to focus on effective treatments like manual therapy and rehab exercises.

3. Chiropractic and Physiotherapy: These therapies are essential for restoring mobility, addressing soft tissue damage, and preventing compensatory movement patterns that could lead to future injuries.

   • Manual therapy to reduce muscle tension and improve alignment.

   • Guided exercises to rebuild strength and flexibility.

4. Compression and Support: Use wraps or padding to protect the area while healing.

Rehabilitation: Moving from Pain to Performance
Chiropractors and physiotherapists don’t just treat the injury—they guide you through recovery. A typical rehab plan for a hip pointer injury might include:

• Gentle mobility exercises to restore movement.

• Strengthening the hip flexors, glutes, and core to stabilize the pelvis.

• Gradual return to activities like snowboarding or running with proper movement mechanics.

When to Seek Professional Care:
If pain persists for more than a few days, or you notice severe swelling, numbness, or weakness in your leg, seek care immediately. Chiropractors and physiotherapists can identify hidden issues and help you avoid setbacks in your recovery.

Preventing Hip Pointer Injuries:

• For Snowboarders: Wear padded shorts and practice falls to reduce impact.

• Build core and hip strength to better absorb trauma.

• Warm up and stretch before activities to improve flexibility.

Conclusion:
A hip pointer injury might slow you down, but with proper care, including chiropractic and physiotherapy, you can recover fully and return to your favourite activities—whether it's snowboarding, soccer, or just staying active. By addressing the root cause and focusing on functional recovery, you’ll not only heal faster but also prevent future injuries.

If you’re dealing with hip pain or need guidance for recovery, don’t hesitate to reach out to a professional who can help you navigate the process.