6 Amazing Diet Tips to Get Rid of Sciatica

From vivaglammagazine.com

By Jessica Smith
It’s always heartening to know that there can actually be a natural and side-effect-free way to combat body pain. I, for one have lost count of all the medicinal lower back pain relief products I tried before I knew better. So, when a friend approached me asking if I had any advice on such a way to deal with her Sciatica, I told her to combine specific exercises with an anti-inflammatory diet.

NSAIDs, muscle relaxants, and oral steroids may reduce pain intensity. However, for the long-term, their use can prove detrimental.
Below are 6 amazing dietary tips for effective Sciatica management, that I gleaned from discussions with various contacts of mine.

First Things First, More on Sciatica

Put simply, Sciatica is discomfort or pain that affects the sciatic nerve, the human body’s longest nerve! It extends down the lower back and buttocks all the way down to the back of the legs and also the feet. The pain is triggered from damage to or pressure on the sciatic nerve.
Sciatica can result from any of a number of reasons including a slipped disc or disc herniation (most common trigger), Spinal Stenosis, spine tumours, Cauda Equina Syndrome, Spondylolisthesis, bone spurs or Piriformis Syndrome.

6 Diet Tips to Deal with It

As mentioned at outset, an anti-inflammatory diet is essential if Sciatica is to be effectively combated through food. Here are 6 suggestions:

1.   Consume foods with copious amounts of Omega 3 fatty acids.

A good vegan choice is nuts, which are additionally great sources of protein. In addition to their considerable Omega 3 content, nuts also have phytonutrients, rare nutrients which help with healing. Brazil nuts, almonds, walnuts and cashews are the best.

2.     Leafy greens and fruits, magical as they already are, work magic here too.

Leafy green vegetables are a must-have for a balanced diet. So, you would be even happier to know that they alleviate Sciatica by way of restoring cellular health, which is crucial in fighting against sciatic nerve pain. They are rich in carotenoids, antioxidants, and phytonutrients that aid with battling inflammation. Kale, sprouts, and broccoli are some vegetables that you must include in your diet if you want to combat Sciatica pain. Speaking of greens, you may be pleased to know green superfood is available to buy as convenient vegetable supplements.

Also consume fruits such as oranges, cherries, blueberries, and strawberries. Tomatoes are a necessary inclusion in an anti-Sciatica diet owing to their being loaded with antioxidants, minerals, and vitamins. The antioxidant combination of zera-carotene, phytoene, and phytofluene helps control inflammation. You can easily include one or two small tomatoes in your salad or consider cooked dishes where the rosy red fruit would make a pleasant addition.

3. Make sure you aren’t deficient in these B Vitamins.

The vitamins  B6, B9 and B12 are known for their ability to bring down blood levels of homocysteine, an amino acid connected to inflammation. Given below are some good vegan sources for each of these 3 vitamins:

• Vitamin B6 – Oranges, papayas, cantaloupe, fortified cereals, dark leafy greens, and beans.
• Vitamin B9 – These vegetables are rich sources of Vitamin B9 – asparagus, bok choy, broccoli, cauliflower, and romaine lettuce. Chickpeas are another rich source. Less rich but still fairly good sources of Vitamin B9 are bananas, winter squash, bulgur, and potatoes.
• Vitamin B12 – Impressive sources include enriched rice milk, fortified plant milk of almond or soy, yogurt and fortified breakfast cereals.

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4.   Are you getting enough magnesium?

Foods rich in magnesium assist with decreasing muscle spasms which trigger Sciatica. This isn’t surprising considering that there is a connection between low magnesium levels and chronic inflammation. So consider incorporating some of these items into your diet – apples, brown rice, apricots or Lima beans. Also dark chocolate has plenty of magnesium.

5.  How about potassium?

Intake of potassium-containing foods may help alleviate sciatica pain. So you have nothing to lose but possibly something to gain from consuming some from these major potassium food sources – cantaloupe, avocados, apricots, citruses, dark leafy greens, squash, bananas, potatoes, mushrooms, and nuts.

6.  Avoid these foods.

No list of diet tips for Sciatica would be complete without a description of foods that you should steer clear of, or at least limit intake of. The reason is that such foods may trigger flare-ups. Food from fast food restaurants is top on the list of “should avoid” for Sciatica sufferers.

If you have a craving for chips, why not try some home-baked kale chips? Bake them with extra virgin olive oil, a healthier alternative to vegetable oil. There’s no doubt your body will thank you for making the change. I tried it once and absolutely loved it. Trust you will too.

Other foods that are best avoided are:

• Sources of saturated fat such as dark-meat poultry, processed meats, high-fat dairy, poultry skin, and egg yolks. (This shouldn’t be a problem if you are vegetarian.)
• Instant rice, white bread, baked goods made using white or baking flour. Did your heart just sink? To compromise, consider gluten-free alternatives.
• Stick margarine and any commercial foods with hydrogenated vegetable oil listed as an ingredient.
• Soft drinks, sweetened cereals, desserts rich in added sugars, pancake syrup, artificial sweeteners

So that’s it – a look at how to fight against Sciatica with wise food choices. My sincere thanks to all those who contributed information for this article, which I combined with my own research. In closing, don’t forget to complement your smart anti-Sciatica diet with a targeted and regular exercise programme.And you can also try herbal supplements like turmeric, garlic etc that are very effective herbal remedies for sciatica; there are many cheap supplements available in the market for this.

https://vivaglammagazine.com/6-amazing-diet-tips-to-get-rid-of-sciatica/

Ways to ease back pain

From sunnewsonline.com

If you have ever woken up with back pain for no apparent reason or tweaked your back after a long day of working, you would know how unexpectedly debilitating even a short-term backache can be.
Many people suffer from some type of back pain at some point in their lives. But no matter when it appears or what may have caused it, back pain can be a real pain to deal with.
Sometimes figuring out the cause of your back pain is obvious: After 12 hours of packing and moving heavy boxes from one house to another, your back is likely to throb. But sometimes, especially when back pain is chronic, discovering the cause of your back pain can be more serious.

Man suffering from back pain at home in the bedroom. Uncomfortable mattress and pillow causes back pain

Dr. Ben Onuorah said that your spine is a column of bones held together by muscles, tendons, and ligaments. A problem in any part of the spine can cause back pain. Some back pains might be mild and just create an annoyance, but others can cause excruciating pain.
“Usually, patients notice back pain after overexertion, heavy or improper lifting, sudden movements, or falling. Back pain can also be caused by more subtle triggers, like getting your period or your sleeping position, said Onuorah.”

Types of back pain
Bulging or slipped disc: One of the soft discs between the vertebrae extends out over the edge.
Pinched nerve: The nerve is pressed right up against the bone.
Arthritis: The discs in your spine have lost their ability to absorb shock, so the bones rub together and create bone spurs.
Osteoporosis: Brittle, weak bones may break or collapse and create compression fractures.
Referred pain: Intense pain in another part of the body creates pain in the low back or groin. This is a common symptom of kidney stones.
Sciatica: The sciatic nerve which starts in the lower back and runs down the back of each leg becomes pinched and creates lower back pain and a sharp pain in one or both legs, especially when sitting.
Pregnancy: This one is a little self-explanatory: Carrying all that extra weight in the front can put a lot of strain on the back.
Fibromyalgia: This chronic pain condition creates discomfort not only in the back but all throughout the body.
Cancer: Patients may experience back pain if they have cancer of the spine or in nearby organs.

Types of back pain
Bulging or slipped disc: One of the soft discs between the vertebrae extends out over the edge.
Pinched nerve: The nerve is pressed right up against the bone.
Arthritis: The discs in your spine have lost their ability to absorb shock, so the bones rub together and create bone spurs.
Osteoporosis: Brittle, weak bones may break or collapse and create compression fractures.
Referred pain: Intense pain in another part of the body creates pain in the low back or groin. This is a common symptom of kidney stones.
Sciatica: The sciatic nerve which starts in the lower back and runs down the back of each leg becomes pinched and creates lower back pain and a sharp pain in one or both legs, especially when sitting.
Pregnancy: This one is a little self-explanatory: Carrying all that extra weight in the front can put a lot of strain on the back.
Fibromyalgia: This chronic pain condition creates discomfort not only in the back but all throughout the body.
Cancer: Patients may experience back pain if they have cancer of the spine or in nearby organs.

According to Dr. Ben Onuorah, there are several simple things you can do to ease pain and keep your back in good condition. The following tips can help you get on the way toward feeling better.
A good night’s sleep
Sleep disturbances are common among people with chronic back pain, and not getting enough quality sleep may actually worsen inflammation and pain.
For a better night’s sleep, Onuorah advises people to invest in a good mattress and experiment with different sleeping positions. Adding an extra pillow under your body can help maintain the natural curve in your spine.
“If you are a back sleeper, try putting the pillow under both knees; for stomach sleepers, try under your pelvis. If you sleep on your side, sleeping with a pillow between the knees may help.”

Gentle exercise
According to Onuorah, when you have back pain, the best thing to do is rest until the pain subsides, right? Not necessarily. Too much rest can worsen certain types of back pain and decrease muscle strength and strengthening and stretching the muscles may actually reduce or eliminate many types of back pain.
Onuorah said: “Instead, start with gentle stretches and experiment to see how you can get moving without pain. Try going out for a slow, easy walk, and pick up the pace when you can.”
He advised that it is best to discuss your current fitness routines and any changes to it with your doctor to avoid aggravating your condition.

Maintain healthy weight
“Having excess weight pulling on your back all day except when you are lying down is just bad news for your back,” says Onuorah. Often times, when people who wrestle with back pain for a lifetime lose weight, they find that the pain that they have taken countless medications for just goes away.”
If you are having trouble shedding extra weight that is affecting your back, consider consulting a registered dietitian.

Bodywork
Patients with severe back pain should also consider going for some form of body work. This is very important whether it is chiropractic, physical therapy or some form of body therapy.

Try yoga
Yoga can be very therapeutic for people with back pain. A review of scientific studies published in 2013 in the Clinical Journal of Pain found strong evidence that yoga can help reduce chronic low back pain.
Yoga may help improve back pain by loosening tight muscles, building strength and range of motion, and improving breathing. It also focuses on relaxation, which may help to relax your muscles as well as reduce pain perception.

Take some painkillers
For short-term pain relief, over-the-counter pain relievers including acetaminophen are sometimes suggested. For people who are battling back pain, aspirin, ibuprofen and naproxen can come in handy. Potential side effects of some of these pain killers include stomach and liver problems, so they should be taken with caution advised Onuorah.
If you don’t find relief after taking the recommended dose of your pain killers, inform your doctor and strictly stick to his advice on how to feel better.

Supplements and herbal therapies
If you are looking for natural ways to manage your back pain, you might consider supplements or herbal therapies.

Calcium and magnesium
When taken together, these supplements may help reduce muscle spasms. In fact, a study published in March 2013 in Anaesthesia found that magnesium therapy helped to reduce pain intensity and improve lumbar spine mobility in patients with chronic low back pain.

Herbal therapies
When back spasms are so strong you can barely move from the bed, Onuorah suggests herbal therapies. They might help to reduce chronic low back pain from arthritis when combined with physical therapy.

Topical treatments
One potential concern with dietary supplements is that some may interfere with medications you have been prescribed to treat back pain or other health conditions.
For this reason, Onuorah suggests topical treatments: “Gels and creams can be very helpful and won’t interfere with supplements or medications,” he explains. “They are generally not expensive too.”
When considering supplements and herbal therapies, always talk to your doctor first about potential risks and side effects, interactions with other medications, and which therapies may benefit you.

Heat and cold
“I always tell my patients to experiment with hot and cold packs to see which feels better for them,” says Onuorah. Generally speaking, cold therapy applied (via an ice pack) works better for inflammation and helps to reduce swelling, while heat (via a hot water bottle or heating pad) is ideal for reducing tension, cramping, and muscle spasms.

http://sunnewsonline.com/ways-to-ease-back-pain/

8 Ways To Treat Sciatica During Pregnancy

From romper.com

Sciatica can be a pain in the butt — literally. Sciatica, a tingling and/or shooting pain and numbness in your butt and thigh, is a common pregnancy side-effect, especially during the third trimester when your growing baby and uterus put pressure on your sciatic nerve. And since you may not be able to take pain medications like ibuprofen or naproxen when you're pregnant, it's natural to wonder how to safely treat sciatica during pregnancy.

As OB-GYN Rebecca Starck, MD tells Cleveland Clinic, sciatica occurs when your growing belly and baby shifts your centre of gravity, the hormone relaxen causes your joints to relax, and your sciatic nerve ends up compressed. Fortunately, there are a few ways to treat sciatica at home, according to the Mayo Clinic, including applying ice or heat or gentle stretching. According to Karen Nordahl, MD a Family Physician and author of Fit to Deliver, the best way to treat sciatica during pregnancy might actually be to move your body as much as you can. While it may seem counter-intuitive to exercise when you are in pain, strengthening your core and pelvic floor can actually help relieve sciatica pain during pregnancy. According to the Cleveland Clinic two great (and safe!) exercises to try to relieve sciatica pain are yoga and swimming, which can take the pressure off your nerve and help you relax.

For more about these and other ways to treat your pregnancy sciatica, according to experts, read on:

Get A Massage

In case you need another reason to schedule a massage during your third trimester, according to the Cleveland Clinic massage therapy performed by a licensed therapist trained in prenatal massage can help relieve your sciatica pain.

Apply Ice Or Heat

According to the Mayo Clinic, most of the time you can treat your sciatica pain at home. The same site notes that you might try applying an ice pack to numb your pain for the first couple of days. Afterwards, however, you should try applying heat — like a heating pad, hot pack, or even a warm shower — to help soothe your sciatica pain.

Put Your Feet Up

What to Expect recommends taking the pressure off your sciatic nerve to relieve your pain by literally getting off your feet and finding a comfortable position to relax. Since sciatica generally only impacts one side of your body, you might find that laying on one specific side of your body with a pillow between your knees is just what your aching butt and leg needs to find relief from sciatica pain and numbness.

Roll It Away

According to Healthline, one way to relieve sciatica pain during pregnancy is to sit on a foam roller or tennis ball to give yourself a butt and leg massage. Essentially, just roll those sour spots away.

Try Yoga

The Cleveland Clinic website recommends pregnant women try gentle stretches ,that are often incorporated in prenatal yoga, to help with pregnancy sciatica pain. As registered yoga teacher and birth educator Liza Janda writes on her website, yoga poses that stretch your legs, hips, pelvis, and back — like cat/cow, pigeon, low squats, and forward folds — can help relieve sciatica pain.

Get In The Water

As What to Expect notes, since sciatica pain is caused primarily by pressure on your nerve from your growing baby and changing body, you might find that getting in a pool or warm bath — and consequently taking the weight off your aching leg and butt — will help relieve your pregnancy sciatica pain.

Get Some Exercise

Nordahl recommends that her patients stay as active as they can during pregnancy. As she writes for the University of British Columbia website, getting regular exercise throughout your pregnancy can strengthen your abdominal and back muscles and pelvic floor, and help you maintain a healthy weight, all of which can actually help prevent and treat sciatica.

See A Physical Therapist

When all else fails, it's never a bad idea to see a professional, especially if your sciatica pain is interfering with your life or mental health. According to Indianapolis-based spine physician Dr. Meredith Langhorst, a physical therapist can work with you to come up with an individualized home exercise program, stretches, and other therapies to help ease your sciatica pain. So, if other remedies don't work, ask your OB-GYN for a referral.

https://www.romper.com/p/8-ways-to-treat-sciatica-according-to-experts-12225782

Common Causes of Back Pain and What To Do About Them

From huffingtonpost.co.uk

This advice should help to get you up and moving again.

In the UK, it’s estimated that 80% of us are affected by back pain at some point during our lives, and nearly 31 million working days were lost to musculoskeletal problems, including back pain, in 2016, according to the Office for National Statistics. It’s the second most common cause of short work absences after minor illnesses such as colds, flu and sickness.

Non-specific back pain

Often back pain comes on out of nowhere. You may wake up with it one morning or it may develop during the day. Back pain may be a result of poor posture, bending or lifting something awkwardly, or a small injury: a muscular strain or a pulled ligament (sprain). It’s rare that non-specific back pain is anything serious, and normally it improves over time.

                                                   Cecilie_Arcurs via Getty Images

What can I do about my back pain?

Exercise: It’s important that you resist the temptation to stay in bed or lay on the sofa, and keep moving instead. Find your more comfortable positions and movements. Breathe deeply and keep moving and changing positions regularly - normal activities and distractions will help to take your mind off the pain. After a few days, aim to be restoring your usual daily activities. Stretches and exercises may help to reduce the pain.

Heat and cold treatment: Sometimes, a hot bath or hot water bottle placed on your back is enough to ease back pain. A bag of frozen peas well-wrapped in a tea towel as a cold compress can also offer relief. You can alternate between hot and cold compresses if this works for you.

Painkillers: Take what you normally do for pain relief, tablets or a pain-relieving topical gel such as Voltarol. In certain types of muscular pain, medicines which help to relieve pain and decrease swelling can help shorten the time it takes your body to recover. If you feel you need something stronger have a chat to your pharmacist or doctor who will be able to treat you as an individual patient and advise which painkillers are suitable and which may have contraindications for you.

Relax: Back pain can be stressful; take your mind off it with relaxation, meditation or mindfulness practice. Keep a positive attitude: back pain is rarely serious and normally gets better with time.

When should I see a professional?

Generally, following the advice above, your back pain should improve. If, however, you are still struggling with finding relief from pain after a few days or even a few weeks, it’s sensible to seek advice from a professional who will listen to your history and ask when you experience your symptoms. This, with a thorough objective, can set you on a faster path to recovery as they will individualise your treatment plan and give you advice on how to prevent a recurrence in the future.

                                                          P/UIG via Getty Images

Medical conditions that cause back pain

Occasionally, back pain is caused by a medical condition, and you will need to be treated specifically and by a professional. Other conditions include:

• A prolapsed (slipped) disc: a disc of cartilage that sits between the vertebrae like a cushion, bulges out of place or ruptures. It can press on a nerve, cause pain, weakness, numbness and tingling sensations in other areas of your body

• Sciatica: the sciatic nerve runs from your lower back to your feet. When it’s irritated, you may feel pain, numbness, tingling and weakness down your lower back, buttocks, legs and feet
• Spondylolisthesis: the slippageof a vertebra out of position

• Ankylosing spondylitis: a chronic inflammatory condition of the joints and tendons that may affect the spine

• Very rarely: a fractured vertebra, infection, cauda equina syndrome (severe compression of the nerves in the lower back).

And if you have any of these symptoms in addition to your back pain, immediately call your doctor.

https://www.huffingtonpost.co.uk/entry/common-causes-of-back-pain-and-what-to-do-about-them_uk_5bace0abe4b091df72ee52b5

Is My Back Pain Sciatica?

From upmc.com

Sciatica pain can feel like electricity shooting down the back of your leg, even into the foot or toes. Some people have numbness or tingling, while others experience sciatica as dull pain or a burning sensation. Coughing, sneezing, and laughing may make the pain more intense.
Your lower back or leg pain may not be linked to sciatica. See your doctor to find out reason for your pain.

What Causes Sciatica Pain

Sitting for long periods of time

If you drive a vehicle or sit at a desk most of the day, you could be at risk for sciatica. Take frequent breaks, and get up and move as much as possible.

Carrying heavy loads

Physical labour such as carrying heavy loads can cause pressure on the spine and lead to a pinched nerve. To reduce pressure on your spine, practice proper lifting techniques.

Obesity

Being overweight can put extra pressure on the spine. The stress of that extra weight can lead to sciatica. Maintain a healthy weight to help decrease your chances of developing sciatica.

Age

As you age, daily activity and regular wear and tear can weaken the spine.

Clothing

Would it surprise you to know that things like keeping a cell phone in your back pocket and wearing high heels or tight-fitting pants can contribute to sciatica pain?
The cell phone in your back pocket can irritate your muscles and may lead to a compressed sciatic nerve and pain.
The way your feet are positioned in high heels can cause the hamstring muscle to stretch. The sciatic nerve runs along the hamstring, so an irritated hamstring can affect the sciatic nerve.
Any piece of clothing that cuts off circulation can compress the nerves and cause pain.
“It is important to learn the cause of your sciatica, because different causes will lead to different treatment options.” says Matt El-Kadi, MD, PhD, director of the UPMC Passavant Spine Center. “The first step is to see a doctor for an examination.”

https://share.upmc.com/2018/09/is-my-back-pain-sciatica/

What Are the Conditions Treated by Spine Surgeons?

By Rohit Bhatia

Spine is an important part of the body's structure. There are 33 bones individual bones in the spine and they are stacked on top of each other. The primary function of spine is to provide support to the body and allowing us to do different physical movements such as standing, bending, sitting etc. Apart from this, strength and stability is also provided by them. There are some diseases and conditions which are suffered by the body and only treated with the help of best spine surgeons.

These may be due to injuries that are suffered by the body while playing contact sports or vehicular accidents. But there are some conditions too. Best spine doctors have mentioned the following conditions -

• Sciatica - It is a common condition which is felt by the leg. It originates from the lower back and travels down to one or both the legs. It is caused by a herniated disc or spur in the bone which is pressing on the nerve. It usually affects one side of the body.
• Scoliosis - It is a disorder in which the shape of the spine becomes slightly disfigured. There is occurrence of tilting in one side. It occurs during the growing age just before puberty. Most of the cases are not painful but people with severe scoliosis can feel pain and discomfort.
• Spinal Stenosis - in simple terms, it is the narrowing of the spinal canal. It can either be cervical or lumbar spinal stenosis. This condition adds pressure on the spinal cord and the nerves present within spine. Older people are commonly diagnosed with this as there is wear and tear of the spine.
• Degenerative Disk Disease - it is also known as osteoarthritis. It usually happens in the neck or lower back. It is the breakdown of the intervertebral disc leading to hernia. The most common symptom is pain which is caused as the spine loses flexibility and the bone spurs adds pressure on the nerve root.

Spine surgery hospitals are done with the help of the following surgeries -
• Spinal Fusion - spinal fusion is the common method which is provided by the surgeons. It is considered as a welding process in which in which two different painful vertebrae are joined together into a single solid bone. The main aim of this procedure is to remove any motion between the vertebrae. For additional leg pain, you can also be suggested laminectomy. After the procedure, there is some pain which is a natural part of the healing process. It may take several months before your spine is fully healed.
• Lumbar Discectomy - It is a minimally invasive surgery which is performed in spine surgery hospitals. It is done to fix a disc in the lower back. Instead of using a large incision, small incisions are made in the body. The outer wall of the disc which sits between the each vertebra dries out and weakens with age and injury. A small tube is inserted through the back. Tiny small tools are inserted through the tube to remove a part of the disc. You can go home the same or the next day.
• Spinal Disc Replacement - as the name suggests, it includes taking out the diseased spinal discs. It is a last resort for problems such as degenerative disc disease which is not responding to any other non invasive treatment. Artificial prosthesis is used in place of the diseased discs. It is preferred as a minimally invasive method as it is done with several small incisions instead of a long one.

http://ezinearticles.com/?What-Are-the-Conditions-Treated-by-Spine-Surgeons?&id=9959582

Does Sitting for Long Hours Cause Sciatica?

From zliving.com

An ache or tingling that runs down the back and possibly all the way through the legs may be an indication of sciatic nerve pain. The condition, also known as sciatica, is an inflammation of the sciatic nerve, the longest nerve in the body.
In recent times, there has been an increase in the cases of sciatic pain and this could be because many of us spend a fair share of the day sitting. To avoid or reduce the occurrence of sciatic nerve pain, it is advised to use an ergonomic chair, especially if your work involves long hours of sitting; getting up and stretching every hour or so is recommended too.

Causes and Symptoms of Sciatica

Sciatica is caused by a compressed sciatic nerve; this compression can occur due to the herniation of the lumbar disc and other conditions like:

• Irritation of the nerve from adjacent bones
• Tumours
• Internal bleeding
• Degenerative arthritis
• Infections
• Piriformis syndrome
• Spondylolisthesis
• Pregnancy

Sciatic nerve pain is characterized by pain that radiates from the lower spine down the back of the legs causing discomfort, pain and tingling along the sciatic nerve and its branches.

Diagnosis and Treatment of Sciatica

The diagnosis of sciatica involves a series of muscle tests and the following imaging tests to pinpoint the cause of sciatica:

• Magnetic resonance imaging (MRI) scan
• Spinal X-ray to determine the presence of tumors
• Computerized tomography (CT) scan

Sciatica is a symptom, not a condition, which means that its treatment begins with identifying the root cause of the pain.

Here are some common treatment strategies that many people follow:

• Home remedies likes stretching, simple exercises, alternating hot and cold packs, over-the-counter pain medications and rest
• Physical therapy for sciatica pain that may last for more than a week
• More aggressive treatments like prescription pain medications or corticosteroid injections to reduce inflammation
• Natural remedies, acupuncture and massage to relieve pain and inflammation

Maintaining a good posture is essential for preventing back pain and related conditions. It is also essential to follow a healthy lifestyle that includes a healthy diet and regular exercise. Individuals with sciatica may also benefit from yoga, which offers numerous poses for maintaining good posture.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.

https://www.zliving.com/health/diseases-conditions/sciatic-nerve-pain-99948/

What Are the Conditions Treated by Spine Surgeons?

By Rohit Bhatia

Spine is an important part of the body's structure. There are 33 bones individual bones in the spine and they are stacked on top of each other. The primary function of spine is to provide support to the body and allowing us to do different physical movements such as standing, bending, sitting etc. Apart from this, strength and stability is also provided by them. There are some diseases and conditions which are suffered by the body and only treated with the help of best spine surgeons.

These may be due to injuries that are suffered by the body while playing contact sports or vehicular accidents. But there are some conditions too. Best spine doctors have mentioned the following conditions -

• Sciatica - It is a common condition which is felt by the leg. It originates from the lower back and travels down to one or both the legs. It is caused by a herniated disc or spur in the bone which is pressing on the nerve. It usually affects one side of the body.
• Scoliosis - It is a disorder in which the shape of the spine becomes slightly disfigured. There is occurrence of tilting in one side. It occurs during the growing age just before puberty. Most of the cases are not painful but people with severe scoliosis can feel pain and discomfort.
• Spinal Stenosis - in simple terms, it is the narrowing of the spinal canal. It can either be cervical or lumbar spinal stenosis. This condition adds pressure on the spinal cord and the nerves present within spine. Older people are commonly diagnosed with this as there is wear and tear of the spine.
• Degenerative Disk Disease - it is also known as osteoarthritis. It usually happens in the neck or lower back. It is the breakdown of the intervertebral disc leading to hernia. The most common symptom is pain which is caused as the spine loses flexibility and the bone spurs add pressure on the nerve root.

Spine surgery hospitals are done with the help of the following surgeries -
• Spinal Fusion - spinal fusion is the common method which is provided by the surgeons. It is considered as a welding process in which in which two different painful vertebrae are joined together into a single solid bone. The main aim of this procedure is to remove any motion between the vertebrae. For additional leg pain, you can also be suggested laminectomy. After the procedure, there is some pain which is a natural part of the healing process. It may take several months before your spine is fully healed.
• Lumbar Discectomy - It is a minimally invasive surgery which is performed in spine surgery hospitals. It is done to fix a disc in the lower back. Instead of using a large incision, small incisions are made in the body. The outer wall of the disc which sits between the each vertebra dries out and weakens with age and injury. A small tube is inserted through the back. Tiny small tools are inserted through the tube to remove a part of the disc. You can go home the same or the next day.
• Spinal Disc Replacement - as the name suggests, it includes taking out the diseased spinal discs. It is a last resort for problems such as degenerative disc disease which is not responding to any other non invasive treatment. Artificial prosthesis is used in place of the diseased discs. It is preferred as a minimally invasive method as it is done with several small incisions instead of a long one.

http://ezinearticles.com/?What-Are-the-Conditions-Treated-by-Spine-Surgeons?&id=9959582

What to Expect During the First Chiropractic Visit

From t2conline.com

The main duty of a chiropractor is to relieve symptoms as soon as possible and using as few treatments as possible. A chiropractor will also give you advice on how to manage your condition, more so when it comes to sciatica or back pain. The objective of this article is to help you understand what to expect during your first visit to a chiropractor.
After finding the right chiropractor for their needs, some people conduct the first interviews over phone. Although this option is viable and will save you time, it is recommended to conduct the interview in person. That way, you will have a focused discussion with the chiropractor and clearly understand his approach. The following is what you can expect from the first office clinical exam.
Patient’s history and symptoms
To better understand your condition, the chiropractor will want to learn more about your medical history and symptoms. You will be required to fill out a form which offers background information on your symptoms. Some of the questions you will be required to answer include the following:

• When did the pain start?
• What initially triggered the pain?
• How is the pain? Is it dull, sharp, searing or throbbing? Does the pain come and go or is it continuous?
• Did you start experiencing the pain after an injury?
• What circumstances/activities worsen or relieve the symptoms?

You may also be required to provide information about your family medical history as well as pre-existing medical issues. Additionally, you may have to provide information on your current or previous healthcare provider.

Chiropractic exam
The next step in an Omosols chiropractic treatment is the chiropractic exam. The exam includes basic tests such as pulse, blood pressure, reflexes and respiration. Specific neurological and orthopedic tests will follow. These are done to assess the following:

• Muscle tone
• Range of motion in the area that is affected
• Neurological integrity
• Muscle strength

More tests may be done to better understand your condition. You might, for example, be asked to move in a specific way and your posture will be analysed. The range of tests done vary depending on your symptoms.
Diagnostic studies
Once your history is considered and the chiropractic exam is completed, the chiropractor will use this information to come up with diagnostic studies. These studies are essential in identifying the structural abnormalities as well as revealing the pathologies. They are used to diagnose your condition.

It is, however, important to note that the diagnostic studies are not a must on a first appointment. They are only considered when the chiropractor has a valid reason that x-rays and other tests will offer more information on your condition. The common diagnostic studies that you can expect include:

• MRI scans
• X-ray exam
• A range of laboratory tests

You need to get the best chiropractor to take on your case in order to receive the best treatment. Even with the right training and certifications, not every chiropractor out there will give you the results you are looking for. Always take the time to dig deeper into the practice of a chiropractor before choosing him or her.

http://t2conline.com/what-to-expect-during-the-first-chiropractic-visit/

Many back pain patients 'getting wrong care'

From bbc.co.uk

Lower back pain is the leading cause of disability globally but too often patients are let down by the treatment they are offered, say experts.

They have written a series of papers in The Lancet asking the worldwide medical profession to stop offering ineffective and potentially harmful treatments.
Strong drugs, injections and surgery are generally overkill, they say, with limited evidence that they help.
Most back pain is best managed by keeping active, they advise.
Recommendations that doctors follow in the UK are clear about what investigations and treatment patients should expect.

Some patients will require a scan to rule out underlying causes, but in most cases they are deemed unnecessary because they are likely to be inconclusive.

Signs that something more significant might be wrong include:

• difficulty passing urine
• feeling the needing to pass urine, when there is none there
• impaired sexual function such as loss of sensation during intercourse
• numbness or tingling in the genitals or buttocks
• loss of bladder or bowel control
• loss of power in legs

Most adults will experience back pain at some point.
Episodes are usually short-lasting with no consequence, but recurrence is common - about one in three people will have a recurrence within a year of recovering from a previous bout, according to the researchers.
UK guidelines recommend a mix of physical exercise, advice and support to help patients cope with symptoms and enjoy a better quality of life.
Health staff should not treat back pain or sciatica with equipment such as belts, corsets, foot supports or shoes with special soles.
They should not offer acupuncture, traction (stretching the back using weights or machines), or electrotherapy (passing electric current or ultrasound waves through the body), says the National Institute for Health and Care Excellence.
A doctor may offer an opioid pain medicine, such as codeine, if anti-inflammatory drugs, such as aspirin, have not helped or the doctor thinks they are not right for the patient.
But opioid pain medicine can cause dependence.

Ten things you should know about your back

1) Your back is stronger than you may think - the spine is strong and not easily damaged, so in most instances the pain will be down to a simple sprain or strain
2) You rarely need a scan
3) Avoid bed rest and get moving (but avoid aggravating activities)
4) Do not fear bending or lifting - do it in a way that is comfortable, using the hips and knees
5) Remember that exercise and activity can reduce and prevent back pain
6) Painkillers will not speed up your recovery
7) Surgery is rarely needed
8) Get good quality sleep if you can, because it will help you feel better overall
9) You can have back pain without any damage or injury
10) If it doesn't clear up, seek help but don't worry - book an appointment to see your doctor or physiotherapist if the pain persists
Source: Chartered Society of Physiotherapy.

Prof Martin Underwood, from Warwick University, who is one of the 31 authors of The Lancet papers, said: "Our current treatment approaches are failing to reduce the burden of back pain disability.
"We need to change the way we approach back pain treatment in the UK and help low- and middle-income countries to avoid developing high-cost services of limited effectiveness.
"Quite a lot of people get exposed to high-tech medical and invasive procedures. There's very little evidence base to support their use."
Prof Helen Stokes-Lampard, who chairs the Royal College of GPs, said: "One size does not fit all."
"We know that being active and working is good for our patients' health, so GPs and our teams will readily advocate lifestyle changes to patients that can help ease their pain and keep them in work, but for some patients, particularly in more serious cases, there is a limit to how realistic a significant amount of exercise is.
"For these patients whilst not a cure, drug-therapy can provide a great deal of relief and should not be dismissed entirely - the most effective approach, as with any medication, is that it should be prescribed at the lowest possible dose for the shortest possible time."
She added: "It is also the case that access to psychological treatments, such as talking therapies, which we know can be beneficial for patients suffering from lower back pain, is patchy across the country."

http://www.bbc.co.uk/news/health-43469300

Sciatica and Physiotherapy

By Divya Singhal 

Sciatica is the pain, tingling, or numbness produced by an irritation of the nerve roots that lead to the sciatic nerve. The sciatic nerve is formed by the nerve roots coming out of the spinal cord into the lower back. It goes down through the buttock, then its branches extend down the back of the leg to the ankle. The pain of sciatica is typically felt from the low back (lumbar area) to behind the thigh and can radiate down below the knee. The sciatic nerve is the largest nerve in the body. The pain of sciatica is sometimes also referred to as sciatic nerve pain.
Well! If you have Sciatica, your:
Bottom
Back of your legs
Feet and toes
may feel:
Painful - the pain may be stabbing, burning or shooting
Tingling - like pins and needles
Numb
Weak

What causes sciatica?
The most common cause of sciatica is a bulging or ruptured disc (herniated disc) in the spine pressing against the nerve roots that lead to the sciatic nerve.
In rare cases, sciatica can also be caused by conditions that do not involve the spine, such as tumors or pregnancy.
Sciatica also can be a symptom of other conditions that affect the spine, such as narrowing of the spinal canal (spinal stenosis), bone spurs (small, bony growths that form along joints) caused by arthritis, or nerve root compression (pinched nerve) caused by injury.
Irritation of the nerve from adjacent bone, muscle, internal bleeding, infections in or around the lumbar spine, injury, and other causes.

What are the symptoms?
Symptoms of sciatica include pain that begins in your back or buttock and moves down your leg and may move into your foot. Weakness, tingling, or numbness in the leg may also occur.
Sitting, standing for a long time, and movements that may cause the spine to flex for a longer period of time(such as knee-to-chest exercises) may make symptoms worse.
Walking, lying down, and movements that extend the spine (such as press-ups) may relieve symptoms.

How is sciatica diagnosed?
Sciatica is diagnosed with a medical history and physical exam. Sometimes X-rays and other tests such as magnetic resonance imaging (MRI) are done to help find the cause of sciatica.

How is it treated?
In many cases, sciatica will improve and go away with time. Initial treatment usually focuses on medicines and Physiotherapy or Physical therapy to relieve pain. You can help relieve pain by
Incorporating a combination of strengthening, stretching exercises and aerobic conditioning are a central component of almost any sciatica treatment plan.
When patients engage in a regular program of gentle exercises, they can recover more quickly from sciatica pain and are less likely to have future episodes of pain.
It is very important that the patient is physically an active participant in therapy and can take responsibility in the treatment process.
One needs to get EXCLUSIVE exercise sessions from a physiotherapist.


http://ezinearticles.com/?Sciatica-and-Physiotherapy&id=9908648

What is the Most Common Cause of Back Pain?

From checkbiotech.org

Being one of the most common reasons for absence from work, school and sometimes even doctor’s appointments, it may be uncomfortable and painful but not usually severe. Although it can affect people of any age, it is more common in people between 35 and 55 years of age. In the majority of cases the pain is not caused by anything serious, and with time gets better on its own. There are many options as to how to relieve the pain, but most of the time it just keeps coming back. The number one cause of back pain may be:
Strain: Strained muscles, ligaments, and a spasm. The things that can actually lead to this may be as a result of improperly lifting of anything, particularly heavy loads, or maybe as a result of an awkward or somewhat abrupt movement, or poor posture.

Spine Related Problems

Often, it occurs because something is not right in the way the spinal joints, muscles, discs, and nerves fit and move. The doctor can check to see if one has: a slipped disc (herniated disc), this disc is a soft (spongy) piece of cartilage that sits between vertebras. It separates the bony vertebra from one another, so they do not rub against each other. In case of a slipped disc, this soft piece of cartilage is no longer in place and has come off. This may be as a result of the wearing, tearing and shrinking of the disc. Often, it is due to aging or an accident.

Bulging Disc: although not as much as in a slipped disc, this bulge can press on a nerve and result in pain. It is usually asymptomatic and is only noticeable when it pushes on a nerve and instigates pain.

Spinal Stenosis: this is a usual case with people over 60 years of age, this occurs as a result of the narrowing of the spinal canal, which leads to the feeling of numbness in the legs and shoulders.

Degenerative Disc Disease: the spinal disc (shock absorbers) will shrink or tear as a result of old age, and causes the bones to rub against each other. This disc acts as a cushion, and with age, it wears out.

Arthritis: patients with osteoarthritis often experience problems in their joints. Especially the joints of the hips, lower back, knees, and In some cases, it can lead to the development of spinal stenosis, which is the term used to describe the narrowing of the space around the spinal cord.

Sciatica: this is a sharp and shooting pain that travels along the buttocks and down to the back of the leg, usually as a result of a bulging or herniated disk pressing on a nerve.

Wear and Tear of the Sacroiliac Joint: this is located exactly where the spine and pelvis meet each other. It does not move so much, but it is crucial in moving the weight of the upper body down to the lower body. The swelling and wearing away of this joint cartilage can occur after an injury, due to arthritis, infection, or in most cases even pregnancy.

Spondylolisthesis: A bone in the spine slides forward and moves out of place, more frequently in the lower back. The degenerative form of the condition is arthritis (discussed above), which makes the joints and ligaments weak in keeping the spine in place. It can make a disc to move forward over a vertebra.

Other causes

• Lifestyle: most back pains are as a result of the things one does while carrying out daily activities. Some of this things include; lifting heavy loads; slouching on the work or school desk; lack of exercise; overweight; always on high heels; driving for too long without a break; overstretching; standing or bending for a long time; to much tension on a muscle; even smoking.
• Emotions: Do not underestimate the power of feelings in terms of causing pain. Stress can bring about muscle tension in the back, while depression and anxiety may make the pain feel worse than it is.
• Cauda Equina Syndrome: the caudal equine is a spinal nerve roots bundle; it arises from the lower portion of the spinal cord. People with cauda equina syndrome feel a rather dull pain in the area of the lower back and upper buttocks, as well as an absence of feeling in the buttocks (numbness), genitals and thighs. Sometimes one may also experience bowel and bladder dysfunction.
• Abnormal Curvature of the Spine: if the spine curves in an unusual manner the patient is more likely to experience continuous back pain. An example is scoliosis which is a condition characterized by the one-sided deviation of the spine to one side.
• Tumors: although this occurs in rare cases, one has the possibility to get a tumor in the back. They are often spread by cancer that started somewhere else in the body. Less-common causes include Kidney stones; an infection; Endometriosis (a build-up of tissue, usually uterine tissue, outside the uterus); Osteomyelitis (an infection in the bones and spinal disc); Fibromyalgia (a condition that causes a muscle pain that spreads).

The back is a complex structure that is made up of muscles, tendons, ligaments, bones, and intervertebral discs. A problem in any of the anatomical structures that make up the spine can lead to pain. The spine is divided into four areas: cervical (the neck area), thoracic (the upper back area), lumbar (the lower back area), and the sacral part.
Back pain can be classified into two, acute back pain and chronic back pain, based on their nature, depending on how long the patient’s symptoms last, the pain can be short-lived symptoms (less than three months), are also classified as acute pain. Conversely, symptoms that last longer than three months are automatically classified a chronic back pain. The symptoms of spine pain can also range from mild to severe, intermittent or constant. In addition to the physical pain, patients may also experience psychological symptoms like depression that are often linked to the back pain. The symptoms that accompany back pain can be so severe for some people that it inevitably affects the quality of life they live, which can be quite disturbing.

http://checkbiotech.org/common-cause-back-pain/

The Rundown on Sciatica

By Brennan McMahon

What is Sciatica?
Sciatica is a condition that is not a disease or sickness in itself, but rather is a symptom of an underlying problem.
Major enervation of the legs, buttocks and lower back are by the sciatic nerve, which is the largest single nerve in the body. It originates from a nerve cluster in the spinal cord that combines in the lower back to run through the buttocks and send branches of nerve endings all through the lower limbs, down to the toes.
When the sciatic nerve is compromised in any way, the resulting pain affects all of the muscles connected to it, causing a radiating pain that originates in the lower back and radiates down the leg to the foot.

Causes and Symptoms
The major cause of sciatica is from a lumbar disc herniation, which is when there is a rupture of the disc supporting the lumbar vertebrae in the lower spine. This can cause the disc to press on the sciatic nerve.

Other causes may include:

• Slipped disc (called isthmic spondylolisthesis) where one vertebrae can slip forward over another due to a small fracture or stress to the disc.
• Spinal and disc degeneration due to age is normal, but it can be severe in some individuals. This can be due to genetics, a lifetime of medication, lack of exercise, or have no cause at all. The degenerated disc and bones can pinch the nerve and cause sciatic pain.
• Arthritis due to age, which may cause spinal stenosis (enlargement of the disc and soft tissue surrounding the disc) and attendant pain due to pressure on the nerve.

Other less common causes are built-up trauma to the leg over time (like with athletes), tumors, infections that affect the lumbar spine, internal bleeding around the sciatic nerve and bone interference in the path of the nerve (like with a fracture or shift), causing irritation and pain.

The symptoms of sciatica are mostly pain related and include:

• Radiating pain that affects the leg and foot.
• Lack of sensation and difficulty in movement of the lower limbs.
• Sharp pain when standing or trying to walk, which gets worse on sitting down.
• Neurological symptoms like progressive loss of sensation in the leg and lack of bowel and bladder control, which are signs of a more serious underlying condition.

Treatment Options

Most times, sciatic pain is not serious enough to warrant a hospital visit, and it goes away after a matter of weeks. However, the pain can become all-consuming for some patients, and they will seek relief. Treatment for sciatica is mostly non-surgical, aiming at reducing and eliminating the pain it causes.

Therapy

• Steroid injections can be given directly into the affected lumbar area to reduce inflammation and pain relief. The effects can be short-lived, but it helps the patient to be able to focus on their daily lives and also take part in other therapy options like exercise.
• Massage can help to increase circulation, release endorphins that cancel out pain, and relax the muscles that may be contributing to the pinched nerve. It is a recommended alternative treatment for sciatica, however short-lived the effects.
• Acupuncture is an approved method of pain relief, not just for sciatica but for other pain-causing conditions too. It would be prudent to employ the services of a registered practitioner.
• Some special exercises can help with lumbar spine alignment and pain relief. Stretching and aerobic exercises are recommended to the patient, with a regimen than can last weeks or months.

Surgery

When sciatic nerve impairment gets so serious that the patient is losing sensation in the lower limbs, or cannot move at all, then surgery might be needed to immediately free the sciatic nerve and prevent permanent nerve injury.
Keep in mind that sciatica surgery is a last resort, only recommended after all other less invasive options have been exhausted.

http://ezinearticles.com/?The-Rundown-on-Sciatica&id=9870484

4 Ways To Soothe Your Own Sciatica Without Drugs

From thealternativedaily.com

If you have pain, weakness, numbness or a tingling sensation that begins in your lower back, runs through the buttock and all the way down the back of one leg, you could have sciatica. Sciatica is caused by a pinched nerve in the lower back. Nonsteroidal anti-inflammatory drugs (NSAIDs) may relieve pain, temporarily. But they often come with unwanted and potentially dangerous side effects. Here are four ways to help relieve pain and even prevent or minimize future sciatica pain and dysfunction.

1. Stretching out the pain
A study published in the Journal of Neurosurgery: Spine suggests that over five percent of the adult population in the U.S. suffers from sciatica. Moreover, a person has a 40 percent likelihood of experiencing sciatica over his or her life. These two simple stretches are helpful for reducing the inflammation as well as relieving the pain.
Note: stretching the muscle too aggressively may provoke sciatic pain. So, it’s important to proceed carefully.
1. Lie down on the floor and bend the knee of the aching leg. Next, cup your hands under the knee and pull it slightly towards the shoulder in a gentle stretch. Remain in the position for about 30 seconds. Finally, straighten your legs and take a short break. Repeat the same exercise two times.
2. Still lying on the floor in a supine position, bend both knees keeping your buttocks on the floor. Then, cross the legs (sore leg over healthy leg). Cup your hands under the healthy leg and pull the knees gently. Stay in this position for about 30 seconds. Then release your legs and return to the starting position. Repeat two times.

2. Try yoga for pain relief

Lengthening the spine with yoga not only helps develop good posture but also helps reduce stiffness, inflammation and pain. Studies suggest that yoga is safe and beneficial for people with sciatica. For instance, if your sciatica is the result of a herniated disk, gentle poses that progress to standing poses and the downward-facing dog position will lengthen and strengthen your lower back, and help keep it aligned.
In fact, according to Yoga International, yoga can even help you manage pain and reduce the problems often associated with a herniated disk. Here’s how to try it: 

• Prep for the seated spinal twist: Sit on a folded blanket or yoga mat with your knees bent and your feet planted on the floor in front of you. Now place your right foot under your left knee, pointing forward. Steady yourself by holding your left knee with your hands. Inhale and lengthen upward through your spine. If the stretch is too much for you or if you feel pain down your leg, add a little more padding under your hips. Remain in this pose about two minutes. Repeat on the other side. Complete four sets.
• Simple seated twist: Remaining in the seated position, with the right foot under left knee, turn toward the upright knee. To help your upper body turn fully, place your left hand on the floor behind you and continue holding your left knee with your right hand. Now, inhale to lift, lengthen and expand. Keep your chest lifted and the natural inward curve in your lower back. As you exhale, twist without rounding your back. Keep your hand on your left knee to gently draw that knee toward your chest. Relax your inner thigh and groin muscle, allowing it to soften downward toward the sit bone.
• Easier and milder standing twist: This twist is perfect for anyone who struggles to lower themselves into a sitting position and raise themselves from the floor. It’s also a milder version of the seated twist. Place a chair against the wall. To stretch your right hip, stand with your right side next to the wall and place your right foot on the chair. Keep your knee bent and your standing leg straight. You can steady your balance by placing your right hand on the wall. Lift your left heel up, and stand on the ball of your foot. Now turn your body toward the wall. Exhale, lowering your left heel to the floor. Maintain the twist and hold for several breaths.

3. Acupuncture for relief
Acupuncture, used in traditional Chinese medicine, achieves or maintains better health by opening the body’s natural flow of energy. Tiny, pain-free needles are used to target specific pathways in the body. Acupuncture can provide relief from sciatica pain without adverse side effects. Studies show that acupuncture stimulates the production of endorphins — the body’s own natural painkillers — creating balance, pain relief and support for the body’s natural healing process.

4. Apply heat or ice
For acute pain, applying heat or ice packs can help alleviate the leg pain, especially in the initial phase, suggests Spine Health. Apply heat or ice for about 20 minutes, and repeat every two hours. Most people ice first, but some find better relief with heat. However, the two may be alternated. Use a cloth or towel when applying the ice to prevent ice burn.
The number one reasons you’re experiencing sciatic nerve pain is because of inflammation or a herniated disk. Before reaching for NSAIDs, talk to your doctor about incorporating some gentle stretches or yoga into your daily routine. You may find that it not only relieves the pain but also prevents your sciatica from returning.

https://www.thealternativedaily.com/4-ways-to-cure-your-own-sciatica/

From fat to fit: Sedentary with sciatica, it’s time for a fitness fix

By Kevin Hackett

Middle age: it can be a real pain in the back. I’m 46 years old and more than likely beyond the halfway point in my existence on this planet, so I think “middle-aged” is an accurate description of where I’m at. And over the past couple of years, I have at times become practically crippled by aches and pains that I’ve never experienced before.
This is fairly typical of men my age who lead sedentary lives. I spend nine hours a day in an office sat at my desk, with a further two hours (minimum) sat in my car, five days a week. Spread out over the course of a year, that equates to roughly 108 24-hour days spent exercising little more than my brain and my fingers. No wonder, then, that my body has finally decided to protest.
I’ve never really “struggled” with my weight, because that would imply some kind of effort, and my personal preference is to take the path of least resistance. Exercise? I have a bicycle that needs to be exhumed from its position on my balcony, where it resides under more dust than encountered by archaeologists on a mummy hunt. I walk, usually from the car to the lifts that take me to either my workplace or home, and when the weather is good enough I’ll take a stroll around Dubai Marina on the weekends. And it’s only a mild exaggeration to say that I’d rather self-immolate than go to the gym.
But that’s precisely what I need to do if I am to relieve myself of the back problems that have caused me so much misery. I’ve had sciatica so painful it’s made me weep, and a recent bulging disc caused not only searing pain but also complete numbness of my left foot. Treating the symptoms with anti-inflammatory and muscle relaxant medicines did work, to some extent, and eventually those issues have righted themselves. But prevention is always better than cure.
Quite apart from the physical effects of ageing and my sedentary existence thus far, a number of things in my life have started to make me wish I was in better shape. I have two sons, one of whom has just turned two years old and is a bundle of boundless energy. I feel I should be able to share in his penchant for running and climbing everywhere without feeling like I’ve just done a few rounds with Floyd Mayweather. I’d also like to still be around to see him graduate, perhaps get married and start a family of his own.
My reluctance to disrobe at the beach for fear of upsetting onlookers was obviously not enough to stimulate me into action, but perhaps an increasing awareness of my own mortality will be. My father has repeatedly told me that I’ve entered the “heart attack years” and he’s absolutely right, of course. Far too often I read about people my age keeling over and dying, unaware they had heart disease or some other chronic illness that might have been prevented, had they just looked after themselves a little bit better.
Never let it be said that I don’t suffer for my art. I know that in order to be able to speak and write with any authority on how to improve my own health and that of anyone who will listen, I need to grit my teeth and arrange some training with a coach who specialises in getting people like me from fat to fit. I also know that I’m weak-willed and that the only way I’ll have the discipline to haul myself to the gym three times a week is if I am expected to journal the process. Over the next eight weeks I’ll be charting my progress, looking at the things that people my age should and shouldn’t be doing as they try to get fit.
Iconic Fitness in Dubai Marina has started a programme called the Lower Back Fix (LBF), which looks exactly like the kind of action I need to take, so I meet Iconic’s co-founder and head coach Andy Harper, to go through what is involved. I explain my issues to him and he says that what I am experiencing is actually very common.
“It’s exactly why we set up this programme,” he says. “I’ve suffered debilitating back pain myself in the past, but I know that through training you can get long-term relief. Think about the lives most of us here lead – even driving our cars can cause lower back problems because they’re all automatics, meaning our left legs are never used, so our bodies become unbalanced, with some muscle groups never doing any work. Little things like that can mount up and the result is that we end up enduring pain that most people just assume they’re going to have to deal with for the rest of their lives.”
What he’s saying makes a lot of sense and, while I’ve not injured my back like many of Iconic’s LBF clients, the rehabilitation sounds like something even I could do. “What do you really want to achieve?” he asks. I think about my response for a few seconds, and say: “I’d love to enjoy exercise. I want to feel motivated to get to the gym and to work out without automatically searching for excuses as to why I can’t.”
He laughs and promises me that the coach he’s going to assign me will change my thinking. I don’t think he knows just how much I loathe physical exertion, but I do hope he’s right.

https://www.thenational.ae/lifestyle/wellbeing/from-fat-to-fit-sedentary-with-sciatica-it-s-time-for-a-fitness-fix-1.691796