Helping people move out of back pain and sciatica — safely, confidently, and with clarity. I am McKenzie-certified (Cert.
We help people of Mississauga & Toronto (like You) get pain free & back to normal without harmful pills and injections to enjoy things you like with people you love I’m Mira Miskovic, a Registered Physiotherapist and Osteopathic Manual Practitioner based in Mississauga, Ontario, Canada. MDT) and DNS-trained (Dynamic Neuromuscular Stabilization), with a strong focus on understanding how the nervous system, movement patterns, and posture influence pain, recovery, and long-term function. This page is for people dealing with:
• Low back pain
• Sciatica and nerve-related symptoms
• Recurrent flare-ups
• Stiffness, fear of movement, or pain that keeps returning
Here, I share:
• Simple, practical education you can actually understand
• Why pain often comes back — even after treatment
• How to move safely during flare-ups
• How proper movement, stability, and nervous system regulation support recovery
• Guidance that helps you feel confident in your body again
My approach integrates physiotherapy, osteopathic principles, McKenzie Method®, and DNS concepts to assess and restore dysfunction — with the goal of long-term improvement, not just short-term relief. I work with people:
• Virtually (from anywhere)
• In person at my clinic in Mississauga
⚠️ Disclaimer
This page is for educational purposes only. The content shared here is not intended to replace medical advice, diagnosis, or treatment. If you have a specific medical concern, please consult a qualified healthcare professional in your area.
01/30/2026
If kneeling for cat–cow hurts your knees,
you don’t have to skip the movement.
By leaning into a surface or supporting your upper body,
you shift load away from the knees
and allow the pelvis to relax.
That keeps the movement gentle
while still giving your spine the benefits of
controlled flexion and extension.
The goal isn’t to force positions —
it’s to adapt them to your body.
💾 Save this for later
Follow for knee-friendly, sciatica-safe movement options 💥
01/29/2026
When neutral movements aren’t giving you enough relief, it may be time to carefully explore another plane of motion.
This cat–cow progression adds gentle, targeted spinal movement —
only when your body is ready.
The goal isn’t to force range.
It’s to guide the spine in a controlled, intentional way that can help calm irritation and improve comfort.
🚫 This isn’t a first step.
➡️ It’s a progression.
Always stay within comfort
and pay attention to symptom response.
💾 Save this for later
📤 Share with someone stuck at the neutral stage
BackPainRelief
01/28/2026
🚫 Stop doing toe reaches for sciatica
The sitting toe reach is one of the most common stretches people do for back pain — but with sciatica, it often makes symptoms worse.
This movement:
• Pulls directly on the sciatic nerve
• Increases disc pressure
• Can keep inflammation and irritation active
Even if it feels good and productive, it can greatly delay real healing.
With sciatica, stretching harder isn’t the answer.
Choosing nerve-friendly movement is.
💾 Save this before your next stretch
📤 Share with someone doing toe touches daily
01/28/2026
If McKenzie extension didn’t help your sciatica or back pain,
it doesn’t automatically mean the method is wrong.
One of the biggest mistakes is stopping the movement the moment discomfort appears.
With McKenzie-based care, early discomfort is often part of the assessment process — not a signal to stop immediately.
Stopping too soon, or performing the movement incorrectly, means the spine never reaches the position where pressure can change and symptoms can respond.
That’s why generic advice like “just try extensions” often fails.
With sciatica, details matter:
• Depth
• Direction
• Timing
• Symptom response
💾 Save this if McKenzie extension never worked for you
📤 Share with someone confused about extension work
01/27/2026
If you have sciatica but your knees can’t tolerate kneeling, you’re not stuck — cat–cow can be modified to work for you.
This standing, knee-friendly version:
• Keeps pressure off the knees
• Uses gentle, controlled spinal motion
• Helps calm the sciatic nerve without aggravating your knees
✔️ Knee-friendly
✔️ Sciatica-safe
✔️ Still effective
Healing doesn’t have to hurt.
💾 Save this for your routine
📤 Share with someone avoiding kneeling
01/25/2026
🪑 3 Steps to Fix Your Sitting Posture
(No strength required)
If sitting causes back or neck pain,
it’s usually a setup problem, not a muscle problem.
Here’s how to fix it — simply:
1️⃣ Sit all the way back in the chair
So your pelvis is supported, not hanging
2️⃣ Add a lumbar roll
Low enough to support the base of your spine
3️⃣ Sit tall
Let the support do the work — no forcing
When the pelvis is supported,
posture becomes easy instead of exhausting.
✨ Small changes. Big difference.
💾 Save this for your workday
📤 Share with someone who sits a lot
01/24/2026
Child’s pose isn’t automatically good or bad for sciatica — it depends on how your symptoms respond.
If this stretch causes pain to travel down the leg, that’s a sign the sciatic nerve is being irritated and it’s best to skip it for now.
If the movement feels comfortable and symptoms begin to move up toward the back, that’s often a positive response and may be helpful.
With sciatica, symptom direction matters more than the stretch itself.
💾 Save this before stretching
📤 Share with someone unsure what movements are safe
01/23/2026
If your back or neck hurts after sitting,
it’s not because you’re lazy or weak —
it’s because your pelvis isn’t being supported.
When the pelvis rolls backward in a chair:
• The spine loses its natural alignment
• Disc pressure increases
• Nerves get irritated
• Muscles tighten to protect you
•
A lumbar roll can help —
but only when it’s placed low enough to support the base of the spine, not just pushed into the low-back curve.
When the pelvis is supported, posture becomes effortless instead of exhausting.
Fix the foundation, and the pain finally has a chance to fade.
💾 Save this for your workday
📤 Share with someone who sits a lot
01/22/2026
The knees-to-chest stretch is often recommended for low back pain — but with sciatica, it can actually make symptoms worse.
This movement pushes spinal discs further backward,
which can increase pressure on the sciatic nerve.
It can feel good short-term as muscles stretch, but it may slow true recovery.
With sciatica, what feels good isn’t always what heals.
Choosing the right movement matters.
💾 Save this before stretching
📤 Share with someone dealing with sciatica
01/21/2026
The biggest mistake people make with extension in lying isn’t doing it wrong — it’s stopping too soon.
When discomfort shows up, many assume they’re causing harm.
But discomfort doesn’t automatically mean damage.
In many cases, stopping early prevents the spine from reaching the position where pressure actually changes and symptoms begin to improve.
Half movement often leads to half — or no — improvement.
That’s why technique, depth, and understanding matter when working with back pain and sciatica.
✨ Move with purpose
🌬️ Breathe
💾 Save this if extension never helped you
01/19/2026
Extension in lying doesn’t have to be scary — but it does have rules.
When done correctly, extension can calm nerve irritation.
When done incorrectly, it can flare symptoms.
Here are 2 rules that keep it safe and effective:
Rule #1️⃣
Feeling discomfort during the movement can be normal.
It doesn’t automatically mean damage.
Rule #2️⃣
Once you stop, that discomfort should settle fairly quickly.
If symptoms linger for several minutes, your body isn’t ready for that depth yet.
That’s your cue to back off — not push harder.
Understanding these rules is what makes extension
both effective and safe.
💾 Save this
📤 Share with someone afraid of extension
🔥 Follow for science-based sciatica healing
Physiotherapy Osteopathy
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250 Dundas Street West, Unit 405 Mississauga, ON L5B1J2
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Healthier Living Health Centre specializes in helping people who had limited or no results with previous treatments and people who believe that nothing else can be done due to their MRI or X ray results, get back to normal, being mobile and active, without harmful pills, injections or surgeries.
Over the years, working with people suffering from pain and other health issues, we met a lot of people who were told by numerous health care practitioners, that they have to ‘accept it’, ‘get used to it’, learn to live with it’ and ‘limit their activity for good’ due to their condition. By applying in depth knowledge of anatomy and physiology and coaching people through the process of healing, we managed to help many of them to get rid of their symptoms and resume and often exceed their premorbid status.
Felling the frustration of many of our patients who went through misery before getting their problem resolved and our desire to help, lead us to get creative and design Healthier Living Health Centre, the first clinic of its kind in this area, where we can jointly address various issues one might be facing, including mechanical, chemical and mental barriers and shorten one’s struggle. Our aim is to guide you through the whole process through 1:1 individual visits as well as by giving you an opportunity to participate in our workshops designed to help you practice what we preach: Mindfulness – Meditation workshops, Plant based meals preparation workshop and Youth fit exercise program to accommodate different needs one might have and to assist them you on a journey towards more productive and fulfilling life.
If that’s you, you live in pain, you’ve had many MRIs, X-rays, tried numerous treatment options resulting in temporary relief, with the problem creeping back; you’re stressed out, losing hope, frightened about what future and older age might bring on; you’re upset as being unable to do things you love and enjoy more active lifestyle, or you feel just minor symptoms, an ache at this stage and you want to be proactive and prevent the problem from escalating, you are in the right place. We are here to help! We worked with many people just like you, who were in similar situation, who felt “stuck”, not sure what to do, scared, stressed out, and at unease to make a decision to try another way as they already tried and failed numerous options, including famous “Dr. Google” but the problem did not go away, you are in the right place. Some of our patients waited 2, 5 or even 10 years before getting in touch with us and got relieved that they were able to make the right decision about coming to see us. Finding the root cause of the problem, and treating it, enables the body to resume its inherent self healing properties leading to restoration of health. That is the main treatment principle that the ‘Healthier Living’ is founded on.
If you are curious to find out if you might be a candidate for resuming the lifestyle you want, take a look at our website and if you have any question, give us a call. You could tell us more about your particular situation and we could give you an idea if you would be a good fit for our clinic.
There are few options:
If you’re unsure how to proceed and whether we are the right fit for your needs, you can have a telephone consultation with any of our team members, whether it is an osteopath, naturopathic doctor, physical therapist or psychotherapist. You could ask couple of questions to get a feel for what our clinic can offer you, and find out whether we are the right people for you, whether we can understand your situation, and whether we will take the time to get to know you.
2) If you are ready to get started and want to know whether we have availability this week or if we can get you in any sooner, send us a message or call us directly at 905-916-1660.
We want to thank you for visiting our page and we are looking forward to hearing from you and hopefully meeting you soon.
Disclaimer: This page is designed for educational purposes only. All contents, posts and comments are not intended to serve as medical advice. If you have a specific problem, please contact qualified professional in your area
