SolCoreFitness

Feb 12 2022

Sciatic Pain Secrets

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Sciatic pain isn’t just a pain in the hip, butt, or leg—it’s a debilitating problem that can take over every aspect of daily life. If you’ve been searching for a cure and nothing works, you’re not alone: the sciatic nerve can be irritated or compressed at many different points, so a generic program will almost never be enough.

Why Formulaic Treatments Fail

Most conventional protocols target one or two common areas: the lumbar spine (disc herniation, bone spurs) or piriformis syndrome. But the real “secret” is that problems can start anywhere along the nerve’s path—from the lower back to the hip, fascial chains, hamstrings, or even the calf. If your care only focuses on one link, you might see little change—or even make things worse.

A Personal Story

Having suffered sciatic pain for years, I went through the checklist: imaging, painkillers, physical therapy, chiropractic care, acupuncture, yoga, pilates, and endless McKenzie exercises. Like many, I found partial, temporary relief—but never truly got my life back until I learned to assess the whole body and embrace a holistic, structure-first approach.

The Real Underlying Causes

Nerve root compression: Lumbar disc bulges, herniation, or spinal stenosis pinch the root of the nerve, sending radiating pain downward.
Piriformis & fascial entrapment: The nerve can be compressed as it passes through or alongside the piriformis, gluteal, or hamstring muscles, or by tight and fibrotic fascia.
Connective tissue “stickiness”: Fascia or scar tissue can tether or irritate the nerve anywhere in its course from the spine to the foot.
Other contributors: Poor hydration, poor posture, weak links in the core or lower chain, and poor movement mechanics can all keep the nerve “on edge” even after the initial injury.

What Actually Works

Pinpoint the true source of your pain with proper testing—don’t just trust imaging reports. Functional nerve tests and hands-on evaluations unveil what really needs work.
Address the whole kinetic chain:

Stretch and normalize not just the low back or piriformis, but also the glutes, hamstrings, and calf muscles (especially in cases where the sciatic nerve gets “tethered”).
- Use mobility training, fascia-focused techniques, and segmentally-strong corrective exercises to restore healthy nerve gliding.

Stay patient and persistent: The longer pain has been present, the deeper the compensation and the longer re-education will take. Good “hurts” (tightness, stretch, mild ache from exercise) are necessary; avoid sharp, worsening zaps or numbness.
Holistic support matters: Hydration, sleep, mindful movement, and stress management are all essential for full nerve recovery and prevention of relapse.

[Fascia Normalization: Fascia Massage]

If you’re exhausted by “recipe” approaches and want truly personalized help, book a diagnostic call. We’ll uncover where your stuck points really are, create a sustainable plan, and help you reclaim real mobility and comfort.

it’s not just working out, it’s building a foundation for a better life.

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Jan 29 2022

BACK PAIN, HERNIATIONS, VISCERAL PROBLEMS, FATIGUE: Signs Your Core Muscles Are Weak

Weakness in your core is about much more than just missing “six-pack” abs. It’s the foundation of how your body functions daily impacting pain, injury risk, posture, digestion, and energy. Here’s how a truly weak core reveals itself, how these problems are connected, and what to do about it.

What Actually Is the Core And Why Does It Matter?

Your true core is a wide, complex system: four layers of abdominals, three layers of spinal erectors, the diaphragm, pelvic floor, intercostals, lats, pecs, and even parts of your glutes and hip flexors. These muscles are surrounded and integrated by robust fascia, forming your body’s “corset” for stability, movement, and organ support.

A strong core anchors your upper and lower body—power ripples out through it whether you’re running, lifting, cleaning, or simply standing and turning. When your core is weak, force doesn’t distribute through your system and ends up causing strain, injury, or dysfunction elsewhere.

1. Back Pain and Why You Can’t Fix It from the Outside

Back pain is the most classic sign of a weak or deconditioned core. Your abdominal muscles (especially the deep TVA) and the layers of back extensors are responsible for keeping the natural spinal curves and providing “active stability” to every vertebra. When the core can’t do this job, small muscles and ligaments are overloaded, discs degenerate, and pain is inevitable.

Chronic sitting, stress, and dehydration make this even worse: the discs between the vertebrae need water and dynamic core support to stay “fluffy” and absorb shock. If your core coordination is off, those discs flatten, allow unnatural movement, and eventually trigger pain—no matter how often you stretch or see a chiropractor.

2. Herniations Spinal and Visceral

Core weakness doesn’t just set you up for spinal disc herniations. If there’s a literal or functional “hole” (from weak, stretched, or deconditioned tissues), your thoracic and abdominal organs can shift and even herniate out of their natural compartments. Classic examples include weak points in the abdominal wall (inguinal or umbilical hernias) and “internal” herniations, where organs slip through diaphragmatic or pelvic floor defects.

Pascal’s Law—the principle that pressure applied to a fluid spreads equally in every direction—applies here. When your core can’t “hold pressure,” force escapes through the path of least resistance, causing pain, tissue strain, or an actual bulge. Keeping the abdominal wall strong, coordinated, and flexible gives you a true “wall,” not a revolving door.

3. Visceral and Digestive Problems

The core is also your body’s anchor for digestive health and internal motility. Weakness or loss of tension in the deeper tissues—especially the diaphragm and abdominal wall—reduces both the stability and movement of your organs, affecting drainage, blood flow, and bowel motility. That can mean sluggish digestion, bloating, or a feeling of heaviness that no medication seems to fix.

If your core is “loose,” your organs aren’t supported and can’t do their job. When you retrain the diaphragm, address core strength and posture, and restore balance, digestion and energy improve.

4. Fatigue, Poor Balance, and Posture Problems

Your core is at the center of every movement supporting your skeleton and acting as the communication hub for balance, agility, and force transfer. If it’s weak, bigger, less efficient muscle groups work overtime just to maintain basic positions (like standing, sitting, or picking something up), resulting in rapid fatigue and muscle aches.

Poor core strength also contributes directly to slouching, “tech neck,” and postural collapse. Good alignment spreads workloads efficiently, while slouched or tilted posture focuses them in harmful areas—creating a vicious cycle of pain and tiredness.

Building Your Core The Right Way

Start from the deepest muscles—train your TVA, diaphragm, and multifidi for internal control before progressing to external movers like obliques and erectors. Exercises that integrate breathing, maintain alignment, and combine both strength and flexibility give you durable protection and performance. Segmental strength work, myofascial stretching, and consistent attention to hydration and posture are cornerstones for rebuilding a core that lasts.

[Segmental Muscle Strengthening]

If chronic pain, fatigue, or internal issues are holding you back, don’t just “work out” address your foundation. For a completely customized approach, book a diagnostic consult or download our expert core-strength guide below.

it’s not just working out, it’s building a foundation for a better life.

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Jan 29 2022

Piriformis Syndrome Treatment: STOP Foam Rolling!

Diagram showing piriformis muscle and sciatic nerve path

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If you’ve struggled with pain deep in your glutes, you may have heard the term piriformis syndrome. Many people confuse it with sciatic nerve pain, and unfortunately, one of the most popular “solutions” — foam rolling with a tennis ball often makes the problem worse.

This article will clarify what piriformis syndrome truly is, how to distinguish it from sciatica, why aggressive rolling can be harmful, and what safe, effective treatment really looks like.

The piriformis is a small muscle deep beneath your glute max. It runs from inside your pelvis to your thigh bone’s greater trochanter. It’s crucial for external rotation of the hip and interacts with your pelvic floor muscles including the obturator internus, coccygeus, and levator ani, affecting pelvic balance, posture, and organ support.

The piriformis exits the pelvis via the greater sciatic notch, sharing a delicate passageway with the sciatic nerve itself. Depending on individual anatomy, the nerve may run above, below, or even through the muscle, which helps explain why piriformis dysfunction is often confused with or causes sciatic-type pain.

Osteopathic Manual Therapy

It’s vital to distinguish between true sciatica (usually from lumbar spine issues) and piriformis syndrome. Positive results on the straight leg test often indicate nerve root issues from the spine, while the FAIR test (flexion, adduction, internal rotation) and outward foot rotation when lying supine may reveal piriformis-specific problems.

Should you stretch or strengthen the piriformis? In reality, most people need both. The piriformis often becomes both tight and weak. Its action is external rotation — stretching involves internal rotation, and strengthening involves careful, supported external rotation. Always address these needs within the context of whole-body, fascia-oriented chains.

Why is foam rolling a bad idea? The piriformis is layered among sensitive fascia and ligaments with the sciatic nerve dangerously close. A tennis ball cannot target it accurately and risks compressing nerves and delicate structures, often raising inflammation and aggravating your symptoms.

Instead, sustainable treatment for piriformis syndrome demands:

Professional diagnosis (to exclude spinal causes)
Targeted stretching and strengthening, done within the body’s connected chains
Skilled therapy to restore fascial and joint balance
Avoiding movements and modalities that could worsen irritation

The underlying theme is restoring overall structural balance and function not just “treating one muscle.” If you rebalance how your pelvis and hips work, pain and dysfunction often resolve naturally.

If you’re currently frustrated by piriformis syndrome and repeated failed attempts at relief, it’s time for a change. Respect your body’s architecture and fascia, and choose precise, guided exercises and therapy.

Ready for Relief?

If you’re ready to move beyond pain and get clear on lasting solutions, Book a free consult. On your call, we’ll pinpoint what’s holding you back and build a personalized plan to get you strong, mobile, and pain-free.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Jan 20 2022

How To Stretch Properly For Mobility

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Are you struggling to get more mobile, finding standard mobility videos either too confusing, too hard, or even painful? Instead of a random list of exercises, lasting mobility comes from understanding why you’re stiff, how mobility decreases, and what rules and reasons should guide your routine.

Mobility is your ability to move freely and comfortably through the full range required by daily life and activities. Aging, lifestyle, and activity specialization decrease mobility—not simply because you’re inactive, but because repetitive patterns lock your body into just a small number of movements. For example, if there are a thousand possible motions but your routine uses just ten over years, the rest become dysfunctional and tight, while the familiar patterns get overused and stiff.

The foundation to improving mobility is hydration. Your soft tissues, especially fascia, rely heavily on water. If dehydrated, fascia acts like tough leather, restricting glide and flexibility. Quality water—at least a quart to half your body weight in ounces daily, preferably spring or properly filtered—is essential. Dehydration increases friction and micro-tearing, often wrongly perceived as “good soreness” from exercise, when it’s actually tissue damage that impedes mobility.

The next step is diagnostic: identify which tissues—muscles, tendons, ligaments, joint capsules—are inhibiting your movement. Pushing through routines with undiagnosed restriction may only reinforce dysfunction. For genuine mobility gains, address the precise muscle or area, considering whether to strengthen or stretch, and being aware that some muscles become stiff from weakness and others from tightness. Know each muscle’s actions and counteractions to decide on the right approach.

Specificity is critical. Every body is unique, and mobility limitations often stem from a weak link in your own kinetic and fascial chain. For example, the popular McKenzie (cobra) press-up—often given for lower back pain—can worsen certain spinal conditions such as facet joint syndrome or move the spine out of the area needing mobility. Always consider which part of your spine or muscle is affected, how it should move, and use targeted approaches to open restricted segments.

For safe, lasting improvement, favor techniques that avoid excessive compression—translation exercises that separate joints without loading, and methods like ELDOA method for segment-specific joint opening.
https://www.solcorefitness.com/eldoa-the-ultimate-spine-and-joint-exercises/
[Insert after paragraph above.]

Are you hitting frustrating plateaus or making things worse with generic routines? Comment below to share what has and hasn’t worked for your mobility. The right plan respects contraindications, your history, and your individual structure—which is why guided assessment is so valuable.

Ready to Move and Live Better?

If mobility is limiting your freedom or causing pain, Book a free consult. We’ll review your current program, pin down your obstacles, and create a strategic plan tailored for you.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Oct 16 2021

Why Believing What Is Possible Is Setting You Up for Failure

What you think is physically possible for your body may not be the full truth—and these beliefs may set you up for failure in your fitness or rehab journey. The real limiting factor? Your proprioceptors—the thousands of mini “computers” throughout your body that sense movement, joint position, and potential.

Just being awake doesn’t mean these proprioceptors are switched on and working at full capacity. As the body becomes less active, these sensors go dormant, limiting the feedback they send to your brain. When you attempt a new exercise or corrective movement and it feels foreign or impossible, it’s not your true potential you’re experiencing—it’s the limits of your barely-awake proprioceptive system.

A common experience: a client asked to protract and retract his shoulder blades, essential for upper body mobility and health. Despite anatomical possibility, the initial attempt feels impossible—his proprioceptors are “asleep.” With guidance, assisted movement, and repetition, those signals begin to fire, a feedback loop forms, and new movement becomes possible.

Proprioception Exercises

This process reveals a critical rule for successful fitness: what feels difficult or awkward is a prompt to build your practice around it. Targeting these “impossible” actions gradually awakens proprioceptors, increases coordination, and resets your sense of what’s possible. With time, your body awareness improves, dormant movements activate, and your true functional capacity expands far beyond initial perception.

If frustration or belief in limitations is keeping you stuck, remember: your brain and proprioceptors can be rewired. With structured programming and repeated, conscious movement attempts, you’ll unlock new ability, awareness, and confidence.

Ready to Unlock Your Body’s Potential?

For expert assessment and guidance to reset limiting beliefs and activate dormant movement, Book a free consult. Let’s work together to reawaken your proprioceptors and expand your functional capacity.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Sep 23 2021

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