The Best Exercises One Can Perform At Home To Help Ease Back Pain

From ibtimes.com

The ailment has a lot of possible causes. In the case of sciatica, it involves pain within the sciatic nerve region. This nerve runs from the base of the spine to the back of your legs. Various conditions are known to cause sciatica, one of which is a spinal bone spur. The pain can be a dull ache to something akin to an electric shock. Another reason for back pain may be a muscle strain, spinal stenosis, a herniated disc, or degenerative disc disease.

Bad Posture
One of the most common causes of back pain is bad posture while sitting for extended periods. Oftentimes, office workers have this complaint. Health professionals say that sitting in a hunched over or slouched position can cause undue strain to the discs, the fluid-filled material that acts as cushions between the vertebrae.

                                                                             Photo: chaplin77 - Pixabay

Lyndsay Hirst, the owner of Your Pilates Physio, says the prolonged postures can cause back pain. If you move regularly, like standing up, changing positions, or performing sitting exercises, the risk of having back pains greatly decreases.

Performing exercises to strengthen your back can also help ease and even prevent back pain. It also helps strengthen your core, arm, and leg muscles.

In a study by the US National Library of Medicine National Institute of Health, it observed that back pain is among the major health issues in countries in the Western Hemisphere. Research says that around 60 to 80 percent of adults are likely to suffer from it.

Exercise is a Must
The research team also studied the impact of physical activity and exercise on non-specific low back pain. They concluded that exercise or performing physical activities could improve blood flow to your lower back section, reducing the stiff feeling and speeding up the process of healing.

Some of the best home exercises to ease back pain, according to the research team, are knee-to-chest stretch, draw-in manoeuvers, and lower back rotational stretches. Bridges have also been known to work on the gluteus maximus or the large muscle of the buttocks.

In the case of knee-to-chest stretch, the activity helps extend the lower back and alleviates pain and tension in the area. Draw-in manoeuvers, in the meantime, work on the front and side muscles of the abdomen, which stabilizes the lower back region and the spine.

The lower back rotational stretch relieves tension in the trunk and lower back part. It also gradually works on the core muscles, greatly improving stability.

If these home exercises fail to alleviate the pain after several tries, then visiting the doctor is a must. There are cases where the pain is caused by more than just a minor strain or pain. If your daily routine is already jeopardized by the pain, then it is time to see a doctor see what’s wrong.

https://www.ibtimes.com/best-exercises-one-can-perform-home-help-ease-back-pain-2856443

When to See Your Doctor About Leg Pain

From womenfitnessmag.com

Every day, your legs take the most brunt from the activities you undertake. However, you should not experience pain due to this. However, if you experience, you should not ignore it because it could be an indicator of  a serious condition. Leg pains may result from three kinds of conditions – these are ailments that result from bone, joints, and muscle, conditions relating to veins and clots, as well as nerve conditions. So, when should you consider seeing a doctor due to leg pain? Here are situations that require you to seek medical attention:

1.  Blood ClotsWhenever blood thickens and clumps together inside a vein, it turns into a clot. When this happens in a vein that is located deep inside the body, it is referred to as deep vein thrombosis. The majority of deep vein clots occur in the lower part of the leg or on the tight. The possibility of these clots occurring is high among people who remain inactive for extended periods of time, for instance during long car rides or flights.

Persons who smoke, are overweight or are on certain medications are predisposed to blood clots. What makes deep vein clots highly risky is the fact that clots can break and get into the bloodstream then travel through the artery to the lungs. If this happens, the clot blocks the flow of blood – causing a serious condition known as pulmonary embolism. Some steps that you can take to prevent deep vein clots are weight loss, support stockings, and medication. If you suspect that you have developed a blood clot, you need to see a doctor as soon as possible.

2.  Peripheral arterial disease of the lower extremities

This is a condition that occurs when arteries that feed the legs get hardened and damaged. When the arteries get blocked or become narrow, the legs do not get sufficient blood. This causes the lower parts of the legs to cramp. As a result, pain is experienced during exercise, walking or climbing stairs. At the onset of this condition, patients can manage with taking rest. However, is the arteries are severely blocked or narrowed; the pain remains persistent and would do not heal as they should.
Persons who are at risk of developing this condition are people who are obese, smokers and persons who have high cholesterol, are diabetic or have high blood pressure. If you develop this condition, you need to see a doctor. There are instances where surgery may be required after hours doctors services but treatment includes medicines to control diabetes, cholesterol, and high blood pressure. In addition to medication, making lifestyle changes such as eating healthier, quitting smoking, managing weight and exercising can help.

3.  Varicose veins
These are common conditions that many are familiar with because they show on the skin surface. The veins have a twisted, purple or dark blue appearance that results from a weak vein and valve walls. Persons who have this condition tend to experience dull aches after standing. Some pain-relieving treatments include the use of support stockings and switching between sitting and standing throughout the day. In addition to these medications, patients should see a doctor to access other kinds of treatment, particularly when the varicose veins are extremely painful.

4.  Narrowed spinal canal and sciatica
There are instances where nerve problems can be a cause of leg problems. One of these problems is the narrowed spinal canal that results from spinal arthritis, and sciatica that developed when there is pressure on nerve roots due to the push by the herniated disc. Some of the common signs of sciatica are numbness, weakness, tingling, fatigue and leg pain that is associated with burning and cramping of the leg when a person stands or sits.

This pain can start from the hip and the back, then extend to the legs later. While taking rest can help with other leg pains, it does not help much with sciatica. Rather, this condition requires a patient to see a doctor who may recommend medications such as pain relievers and anti-inflammatories. Patients are also advised to rest for several days. Stretching exercises and physical therapy as well as cold and help do help with relieving some symptoms. If there are no changes and the pain does not reduce, doctors may recommend surgery or change medication.

5.  Diabetic neuropathy
This is a complication that develops due to diabetes where nerves get damaged by high levels of blood sugar. The condition causes pain on both legs coupled with reduced sensation and numbness on the lower parts of the legs. If you have this condition, it’s important that you see your doctor right away for pain control treatment as well as medications to manage blood sugar levels.

https://www.womenfitnessmag.com/when-to-see-your-doctor-about-leg-pain/

Fresh Start to Fitness: A workout to help alleviate sciatic nerve pain

From kutv.com

(KUTV)- The sciatic nerve, which originates in the lumbar spine and runs through the buttocks down both legs, is the longest and widest nerve in the body. Intermountain Medical Centre exercise specialist, Jeffrey Beck says because it is so long, people who suffer from sciatica can experience pain along the entire length of the nerve.

Beck suggests completing the following moves several times per week in order to reduce sciatic nerve pain.

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1) Sciatic Nerve Floss: This move can help relieve sciatic pain by massaging the trapped nerve. Sit on a chair in a slouched position with both legs hanging off the edge. Place your hand on your thighs. Extend your knee with the leg that ails you and look up with your head. Next, lower your leg while bending your neck down. This constitutes one repetition. Complete 3 sets of 10 reps.

2) Cat & Cow: This move helps decompress the lower back. Begin by kneeling on all fours with your hands positioned under your shoulders and your knees positioned directly below your hips. Exhale and arch your spine gently. Hold this position for 5 seconds. Inhale and tighten your core muscles while you round your back. Hold this position for 5 seconds. This constitutes one repetition. Complete 3 sets of 10 reps.

3) Standing Twist: Stand facing a chair. Pick up your foot of the leg that ails you and place it on the seat of the chair. Twist gently to the right, placing your left hand on your right thigh and your right hand on right hip. Hold for five seconds and release. This constitutes one repetition. Complete 3 sets of 10 reps.

https://kutv.com/features/health/workouts-on-the-web/fresh-start-to-fitness-a-workout-to-help-alleviate-sciatic-nerve-pain

Poundland's £1 Freeze Gel hailed a 'miracle' by arthritis and sciatica sufferers

From manchestereveningnews.co.uk

"If you have sciatica like me, arthritis or just plain muscle aches, this stuff is brilliant."

A £1 gel from Poundland has gone viral after one sciatica sufferer shared her experience of using it on social media. Posting on a popular Facebook group , the woman, who would prefer not to be named, revealed how Masterplast Freeze Gel, which is currently being sold for a quid, helps her pains caused by sciatica 'better than medication'.

Under a picture of the gel, she wrote: "You need to try this! if you have sciatica like me, arthritis or just plain muscle aches, this stuff is brilliant. I've had medication from the doctors and still in pain, pop this on and it does the job only £1 in Poundland."
The woman then made an edit to her post to state that you can't use the gel while pregnant.
The post has since spread like wildfire, racking up over 9,000 comments and over 6,000 likes.

                             £1 gel hailed a 'miracle' by arthritis sufferers (Image: Supplied)
Speaking to Manchester Evening News, the woman behind the post explained how both she and her mum have found the gel effective for sciatica and arthritis.

She told us: "I've only been using it for two months with my pain but my mother who is really ill with arthritis and other problems has been using it for years.
"As soon as I applied it within 10 minutes the pain eased. I've tried all the Deep Heats and doctor's creams and for me it does the job. I just need to stock up on it now."

And she's not the only one who rates the gel highly.

Responding to the original post, another social media user posted a picture of the same gel, writing: "To whomever posted about the Poundland Freezegel —- thank you so much!
"My husband has been suffering with sciatica and related back pain for over four months. He’s been on various pain killers, rubs, creams, exercises, private physiotherapy but with very little relief. Bought a tub this afternoon and it has been fabulous.
"Not completely pain free but it certainly has made him a lot more comfortable after one application! He’s hopeful for a full night’s sleep!"

https://www.manchestereveningnews.co.uk/whats-on/shopping/poundland-arthritis-sciatica-gel-cure-17083234

A Few Fixes for Sciatica Pain

From belmarrahealth.com

Sciatica hurts. It hits out of nowhere and can lead to paralyzing pain, leaving you with a big struggle to walk, live, and do the things you want.

It’s a common type of pain, but also highly misunderstood. Up to 40% of people will experience it at some point. However, many choose to lump it in with regular back pain. Sciatica pain, however, is different. It comes from pressure on the sciatic nerves, located in the spine, and often comes and goes without any particular rhyme or reason. It can last for a few minutes to a few months, increasing with frequency as you get older.

Painkillers can seem like a reasonable option. So can sitting down and limiting your movement. But there is a lot more than you can do to tame active sciatica, and many of them will improve overall health. Here’s how to handle, or reduce the risk, of sciatic nerve flare-ups.

Avoid sitting for long periods: Extended periods of sitting, either while working, watching television, or driving, can all put pressure on the sciatic nerves. Getting up, or stopping, to take a break can relieve pressure and loosen-up the area.

Get more exercise: Increasing virtually any exercise modality that does not cause pain may help tame sciatica. Aerobic exercise like swimming, walking, cycling, or dancing; flexibility training like yoga, tai chi, or Pilates, or weight training can all help.

Strengthen core muscles: Your core represents several muscle groups in your midsection, not just the abdominals. There are muscles in your lower back, sides, pelvis, and buttocks that all play an important role in supporting the spine. Stronger core muscles take pressure off the lower back and can reduce sciatica pain. Planks, bridges, and various movements in weight training, Pilates, yoga, and tai chi support core strength.

Focus on posture: Slouching can also put added pressure on sciatic nerves. Less sitting, more activity, and a strong core can all help improve posture, as can paying attention to your form throughout the day. When sitting or standing, keep shoulders pulled back and down with your head up.

These natural tips to manage sciatica can help limit its impact on your life while contributing to better overall health. Give them a try before popping painkillers!

https://www.belmarrahealth.com/a-few-fixes-for-sciatica-pain/

How Chiropractic Care Can Help Sciatica

From daily-chronicle.com

People experience many common symptoms of physical discomfort. Everything from a simple cold to muscle aches or stubbing our toes are shared human experiences. Another common condition that affects millions of people is the acute and consistent pain caused by sciatica, the risk of which is often increased as we get older due to ongoing changes in the spine.

This ailment can be very strong and even debilitating if not treated properly. The pain originates in the spine and sends sharp charges down the sciatic nerve, the longest nerve in your body, extending all the way down the back of your leg. Sciatica is often caused by other conditions such as a slipped or herniated disc, muscle spasms, or general wear on the spine from your occupation or activity level.

Advances in treatment however have enabled chiropractors to effectively relieve and eliminate the pain from sciatica, bringing both short and long-term relief.

The conservative, non-invasive treatments that chiropractic care provides aim to take the pressure off the sciatic nerve with basic adjustments to the spinal column. Regular manipulations commonly provide quick relief, while other treatments such as ice therapy or ultrasound – warming the area to increase circulation – have proven effective as well.

Perhaps the best reason to have a chiropractor treat sciatic pain is to eliminate the need for medication or surgery. While one visit to the chiropractor could bring immediate relief, a series of adjustments, exercises and other treatments may be required depending on the severity of the sciatica.

These are just a few of the many reasons to visit a chiropractor if you feel any symptoms that could be sciatic-related.

https://www.daily-chronicle.com/sponsored/articles/2019/10/01/29103144/