7 Best Sciatica Exercises to Relieve Back Pain, According to Fitness Experts

From bestlifeonline.com

These simple stretches could help reduce that burning, numb feeling 

The pain and numbness of sciatica is, unfortunately, an all too common problem. At some point in their lives, roughly 40 percent of people in the U.S. experience this nerve irritation that leads to a tingling and burning sensation down the back, buttocks, and legs, according to the Cleveland Clinic. Thankfully, certain stretches and workouts could help alleviate the issue before it worsens. Read on for the best sciatica exercises to relieve back pain, according to fitness experts.

1 | Elephant walk

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For this exercise, you’ll need a bench or plyo box. Place both hands on the surface, keeping the lower back flat and both knees slightly bent. Then, drive one knee back at a time until you straighten it, feeling a stretch in the back of the leg and knee.

Hold the stretch for five to 10 seconds and then alternate to the other side, doing 10 to 20 reps per side. Raising or lowering the platform makes it easier or harder, respectively.

“This is a great stretch for the lower back and hamstring, while also incorporating nerve flossing of the sciatic nerve,” says Jacob Lesher, chiropractor at LifeClinic and national provider lead at Life Time. “The hamstrings and muscles of the lower back are common tight muscles involved in lower back and hip issues.”

He says that nerve flossing of the sciatic nerve relieves tension and pain in chronic issues, adding, “This is an excellent exercise to do during the warmup for your workouts.”

2 | Posterior pelvic tilt

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Pelvic exercises can help with a lot of issues, including sciatica.

To perform the posterior pelvic tilt, Devin Trachman, physical therapist and clinic director at Physical Therapy Central, says to take a deep “belly breath” in, then exhale.

As you exhale and your belly falls towards the ground, think of gently drawing the front of your hip bones towards each other, then gently pull your belly button toward the table or ground. As you do this, your back should start to flatten against the table/ground. Perform 10 to 15 total repetitions, holding each rep for three to five seconds.

“This exercise helps strengthen the pelvic floor muscles, which are a part of your core muscles,” Trachman explains. “All muscles of your core must work together to support and control pressures that come through your body.”

He explains that if one part of this system is not functioning properly, then that puts added stress on the other parts, like your back or hip. The added stress can cause pain, such as sciatica pain.

3 | Single leg, leg raise

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Need a simple exercise that doesn’t require any equipment? All this requires is lying flat on your back and lightly pressing both heels into the floor while tightening your core. While maintaining slight pressure on one side, raise the other leg up to 70 to 90 degrees. Hold this for three to five seconds and lower back down with control before switching sides.

You should perform this exercise for 10 to 20 reps for two to five sets as a warmup for any workout. “If there is pain in the lower back, keep the non-working leg bent with the foot flat on the ground and perform all reps on one side before switching,” Lesher suggests.

“This is a great exercise for both strengthening and stretching the common imbalances present in the hip,” he explains. “The hip flexor and the hamstring/glutes are in constant battle for the support and stability of our hips and lower back. Ensuring balance keeps our hips and spine healthy and feeling good.”

4 | Cat-cow (or cat-camel) stretch

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Spinal compression can be one of the culprits behind sciatica, according to Cleveland Clinic. But this basic yoga pose can work wonders against it.

“This exercise is excellent for spinal mobility,” says Trachman. “It can help decompress the lower back and relieve tightness.”

Begin on your hands and knees with your hands below your shoulders and your knees below your hips. Then, arch the upper portion of your back as much as possible while bringing your head toward your chest.

Return to the starting position, and immediately arch the lower portion of your spine so that your stomach comes toward the floor while simultaneously raising your head. Repeat three sets of 10 reps.

5 | 90/90 hip stretch

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According to Trachman, hip mobility is a key factor for the health of our lower back and knees. That’s why focusing on the all-important joints’ health with another form of sciatic flossing is vital with a movement like this.

“This stretch challenges our hip range of motion in the two most limited areas: Internal and external rotation,” he says. “It’s a great warmup or cool-down exercise!”

Start by sitting on the floor with your knees bent in front of you, wider than shoulder-width apart. Then, rotate one leg internally and the other externally until your thighs are 90 degrees apart while the knees are creating a 90-degree angle. You should also try to hold your torso upright with a tight core.

Hold this stretch for five to 10 seconds and rotate your hips in the other direction to work the other side of this stretch. Repeat this motion for 60 to 90 seconds.

6 | Knee to chest stretch

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According to Trachman, the sciatic nerve can be compressed in the piriformis muscle, located in the buttocks area. A knee-to-chest stretch can reduce tension and improve flexibility in the piriformis.

Perform this exercise by lying on your back on a bed or firm surface. Bring the knee of the side you wish to stretch up toward your chest. Next, place both hands around your knee and gently but firmly pull the knee as close to the chest as pain permits. Hold this position for 30 seconds and repeat three repetitions on each side.

7 | Planks

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Planks can feel like punishment in the gym, but they can also help with sciatica. “This exercise strengthens the core and offloads the spine,” Trachman explains.

Begin by lying on your stomach with your hands close to your chest. Keeping your abdominals tight, push up through your hands, fully extend your arms, and keep your feet straight out behind you, hip-width apart.

You should engage your lower abdominal muscles by drawing in from below your belly button and tighten your buttock muscles to maintain a neutral spine position. Hold 30 seconds and repeat three times.

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.

https://bestlifeonline.com/sciatica-exercises/

Low back pain and sciatica, two very common ailments in Spain and worldwide

From lavanguardia.com

Between 60 and 80% of the population experiences back pain at some point in their life

The first chronic health problem in Spain is back pain. Between 60 and 80 percent of the population will experience back pain at some point in their lives. Each year, nearly 15 percent of the population visits a medical consultation for this issue. Most people who suffer from back pain usually locate it in the lumbar area, although there are also patients who seek consultations for cervical and dorsal pain. Lumbar pain is the leading cause of physical activity limitation, especially in adults under 45 years of age and the main cause of work absenteeism.

Lumbago or low back pain is located in the lower back area between the last ribs and the buttock, and is usually caused by alterations in ligaments, muscles, vertebral discs, or vertebrae in that area of the back.

Low back pain can involve different types of injuries, so it is essential to correctly diagnose them before applying treatment

                                  AI-generated

When lower back pain is caused by a disease or a problem in the structure of the spine, it is known as specific low back pain. However, when the pain cannot be identified with any of these causes, it is called nonspecific low back pain, with 90 percent of cases related to this type of low back pain. If the pain that causes low back pain lasts less than a month, it is called acute low back pain; if it lasts between one and three months, it is considered sub-acute; and if it persists for more than 12 weeks, it is termed chronic. The World Health Organization (WHO) estimates that by the year 2050, chronic low back pain could affect more than 800 million cases, making it one of the leading causes of disability worldwide.

The WHO believes that by the year 2050, chronic low back pain could affect 800 million people worldwide

Low back pain is not the only pain that affects the back. When that pain is accompanied by weakness, tingling, and numbness, then it is sciatica, a problem that occurs when there is pressure or damage to the sciatic nerve. The sciatic nerve starts in the lumbar region and runs down from the buttocks to each leg. It controls the muscles in the back of the knee, the lower leg area, and provides sensitivity to the back of the thigh, the lower leg region, and the sole of the foot. “Sciatica usually occurs when a herniated disc or excessive bone growth (arthritis) puts pressure on the nerve roots of the spine. This travels up from the sciatic nerve causing pain, inflammation, and often some numbness in the affected leg,” explains Dr. Juan Antonio Aguilera, clinical head of the Spine Unit at Quironsalud Badalona Hospital. “Most people fully recover from sciatica caused by herniated discs with medical treatment, however, sciatica can damage the nerves,” adds the doctor.

Doctor Juan Antonio Aguilera, healthcare coordinator of the Spine Unit at Quironsalud Badalona Hospital

 Quironsalud Group

The treatment of low back pain and sciatica focuses mainly on reducing pain and inflammation, so the specialist will start by prescribing analgesics or nonsteroidal anti-inflammatory drugs. In the case of low back pain, the treatment also depends on the cause of the pain. Once the pain is controlled, physical therapy is recommended to strengthen the abdominal, lumbar, gluteal muscles, and the muscles of the spine. Physical therapy also corrects postural problems, improves range of motion, allowing the patient to resume physical activity and exercise. In severe cases, “myofascial or articular injections, that is, injecting the anti-inflammatory or analgesic medication directly into the affected area, provides short-term pain relief.”

On the other hand, epidural infiltrations are applied as a steroid injection in the epidural space of the spinal column to reduce inflammation and pain,“ emphasizes Dr. Miriam Puyo, healthcare manager of the Pain Unit at Quirónsalud Badalona Hospital. Additionally, ”high-frequency electrical currents can also be used to control the transmission of pain through the affected nerves at the disc level, the ganglion, or the vertebral joints. This treatment can be an effective option for patients with chronic lower back pain who have not responded to other conservative treatments," Dr. Puyo continues.

If conservative treatments do not yield results, in the case of severe lower back pain, surgical treatment may be necessary

When conservative treatments do not yield the expected results in cases of severe low back pain causing structural damage, surgical treatment may be necessary. In the case of sciatica, “90 percent of patients with a herniated disc improve without surgery; only in cases of failed conservative treatment or the presence of neurological deficits should surgery be considered,” according to Dr. Aguilera. Surgery is only performed when sciatica causes severe weakness, loss of bowel or bladder control, or if the pain does not respond to other treatments. In these cases, the surgeon removes the bone spur or the part of the herniated disc that is putting pressure on the nerve.

Doctor Miriam Puyo, healthcare provider at the Pain Unit of Quirónsalud Badalona Hospital

 Quironsalud Group

To avoid the onset of lower back problems, it is important to maintain a series of preventive measures such as maintaining a healthy weight, as excess weight can cause increased pressure on the spine and joints; exercising to strengthen the lumbar area, for example, Pilates or yoga, which improve posture, increase flexibility, and reduce the risk of injuries. Additionally, for weight control, it is advisable to follow a healthy and balanced diet and engage in regular physical exercise.

https://www.lavanguardia.com/mediterranean/20241220/10227043/low-back-pain-sciatica-common-ailments-pain-health-quiron-hospital-barcelona-spain-lumbago-disease-disc-vertebrae.html 

Sciatica Pain Keeping You Up at Night? Here’s How To Sleep More Soundly

From yahoo.com

Ever been lying in bed at night, trying to doze off, when you suddenly feel a jolt of pain running down your back and into your buttock or leg? Sciatica-related lower back pain is a common problem, affecting up to 40 percent of Americans. The discomfort it causes can make walking and exercising difficult, but its impact on sleep can be even more disruptive. Poor sleep makes it hard to function, but it can also worsen pain, creating a vicious cycle. We connected with some experts to learn how to sleep with sciatica pain. Here are their top tips.

What is sciatica?

“Sciatica is a frequently used term for lumbar radiculopathy or a ‘pinched nerve’,” explains Nick Jain, MD, a board-certified, fellowship-trained orthopaedic spine surgeon at DISC Sports & Spine Centre. 

More specifically, it refers to the compression of the sciatic nerve, the largest nerve in the body that begins in the lower back and runs down both legs. This compression can be caused by a herniated disc, spinal stenosis (narrowing of the spinal column) or general wear and tear.

Common sciatica symptoms

Dr. Jain says sciatica symptoms “typically originate in the lower back, spread into the gluteal region (or buttocks), and then radiate into the leg and sometimes the foot.” Although various back problems present similar symptoms, those caused by sciatica often only affect one side of the body. Tell-tale signs of sciatica include:

• Burning pain

• Numbness

• Tingling

• Pins and needles sensations

Depending on the location and severity of the sciatic nerve compression, you might also experience weakness in the affected leg and foot.

How to sleep with sciatica pain

Sciatica symptoms often improve during the day but tend to worsen at night. The reason? “Lying down puts pressure on your lower back and hips,” says Cara Dobbertin, PT, DPT, a doctor of physical therapy with Practitionr. “This pressure can worsen [sciatic] nerve pain, especially if you’re lying in a position that isn’t fully supportive.”

Thankfully, small changes to your bedtime routine can relieve sciatic nerve compression and keep you from tossing and turning all night. Here are some pro tips:

1. Take an OTC anti-inflammatory 

One of the easiest ways to reduce night time sciatica pain and get a good night’s sleep is to take an over-the-counter anti-inflammatory medication like ibuprofen before bed.

“Sciatica pain often involves inflammation around the sciatic nerve,” explains Gowri Rocco, MD, a double-board-certified family medicine physician known as “The Wellness Warrior”. “Ibuprofen can reduce this inflammation, potentially easing pain enough for a more comfortable night’s sleep.” 

If your symptoms continue bothering you, Dr. Rocco suggests talking to your healthcare provider about prescription muscle relaxants. These drugs “can be particularly effective in reducing muscle tension,” she says. “This may help alleviate some of the discomfort associated with sciatica pain.” 

2. Use a heating pad

“Applying gentle heat to your lower back or glute area for about 15-20 minutes before bed can relax tight muscles that may be putting pressure on your sciatic nerve,” Dr. Dobbertin explains. “Heat increases blood flow, which can soothe irritation and make it easier to fall asleep.” 

Research published in the journal Frontiers in Synaptic Neuroscience backs this up. The study authors concluded that hot compresses significantly improved sciatic nerve pain, reduced inflammation and curbed the number of pain signals sent to the brain.

For optimal results, Dr. Dobbertin recommends setting your heating pad to low or medium and placing a cloth between the heating pad and your skin. Just remember to turn the heating pad off before you fall asleep to prevent burns.

Tip: No heating pad handy? Try relaxing in a warm bath before bed to reduce pain and make it easier to nod off.

3. Stretch before bed

Sciatica symptoms result from nerve compression, but the surrounding muscles and soft tissues can exacerbate pain by placing additional pressure on your sciatic nerve. Stretching addresses this by “helping loosen up tight areas that might be pressing on your sciatic nerve,” Dr. Dobbertin says.

Two easy stretches are particularly beneficial when it comes to reducing tension and improving your sleep quality: the knee-to-chest stretch and the lying figure-four stretch. 

Knee-to-chest stretch

• Lie on the floor, bend your knees and keep your feet flat on the ground.

• Bring your left knee toward your chest, keeping your right foot flat on the floor; hold for 20-30 seconds.

• Return to the starting position, then repeat the same steps with your right leg.

• Repeat the stretch two to four times on each leg.

Lying figure-four stretch

• Lie with your back on the floor and cross your right leg over your left knee.

• Use both hands to carefully pull your left knee toward your chest until you feel a stretch in your right buttocks and hips.

• Hold the stretch for 20-30 seconds.

• Return to the starting position, then repeat the same steps on the opposite leg.

• Repeat two to four times on each leg.

4. Keep moving 

If you suffer from sciatica, you may try to stay sedentary as much as possible to avoid a painful flare-up. But while this may feel better in the short term, it can actually make things worse in the long run.

“Staying active during the day keeps muscles flexible and strong,” Dr. Dobbertin says. “Simple activities like regular walking, gentle stretching and strengthening exercises for the core and glutes can reduce sciatic pain over time.” 

Indeed, research published in the journal Musculoskeletal Science and Practice found that walking provides a safe, effective way to manage chronic lower back pain. “Aim for 45 minutes to an hour [of walking] each day,” Dr. Rocco says, which you can break up into short chunks as your schedule allows. “Walking helps strengthen muscles and improves circulation, both of which can alleviate sciatic pain.” 

5. Consider a mattress swap

If you’re due for a new mattress and have been dealing with chronic sciatica that flares up when you sleep, consider opting for a medium-firm mattress instead of a soft mattress. This provides more support while alleviating pressure points. 

Not yet ready to upgrade your mattress? You can still help relieve sciatica pain when you sleep by keeping your spine properly aligned while you snooze, taking pressure off the sciatic nerve. One of the best sleeping positions for sciatica is lying on your back with a pillow under your head and knees. You could also try sleeping on your side and tucking a body pillow between your knees to improve your spine alignment. 

https://www.yahoo.com/lifestyle/sciatica-pain-keeping-night-sleep-173247693.html