Do you have a desk job? Beware of sciatica

From thehealthsite.com

Do you have an ache that radiates from your back to your legs? It may be sciatica and your long sitting hours may have something to do with it.

Sciatica is a condition that causes an ache or tingling down the back, hips, thighs and all the way through the legs. This pain is usually the result of a compression or inflammation of the sciatic nerve. This is the longest nerve in the body. If you look around, you will notice that many people around you seem to be complaining of this kind of pain. One major reason for this may be long sitting hours. Most people with desk jobs tend to sit continuously in one position without moving. This may affect or even damage the sciatic nerve and cause sciatica pain. A sedentary lifestyle and long hours before the television also contributes to this problem.

What you need to do is move around, get up at regular intervals, do some stretches or at least get an ergonomic chair. But first, let us see what sciatica is all about.

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
Infections
Degenerative arthritis
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 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 tumours
Computerized tomography (CT) scan

Treatment of Sciatica

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 like 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.

https://www.thehealthsite.com/diseases-conditions/sciatica/do-you-have-a-desk-job-beware-of-sciatica-718152/

8 Strengthening and Mobility Moves to Help Ease Sciatica Pain

From yahoo.com/lifestyle

Shooting, burning, tingling aches down the legs on a regular basis . . . that's the painful reality for those suffering from sciatica.

The condition is relatively common, associated with irritated nerves, bones, or disks in the lower back muscles and spine, Dr. Charles Kim, MD, a physiatrist and pain management specialist at NYU Langone Sports Health, explains.

While Dr. Kim urges those with sciatica to avoid motions and exercise that cause and increase the painful symptoms until they subside, he says that strengthening the core muscles can help prevent future sciatica flare-ups.

Sam Becourtney, a physical therapist and certified strength and conditioning coach associated with Bespoke Treatments NYC, agrees that the right moves can strengthen the soft tissue structures surrounding the spine and decrease pain.

                Photo taken on sunset in Bulgaria, Eastern Europe. Sporty young woman                                                                          having back pains during workout.

Since sciatica greatly varies from person to person, Becourtney stresses the importance of easing into exercises slowly and getting any moves approved by your doctor. Activities that exacerbate any sciatica symptoms such as "forward flexions" should be avoided until symptoms start to subside and tolerance for this position increases.

When treating sciatica, it's important to find an appropriate balance of strength training and mobility exercises to help protect the spine and reduce further nerve root inflammation, Becourney explains.

To get you started, he's created a general exercise plan around this concept that you can try at home or in the gym.

Mobility

Prone Press Ups:

Lay on the floor on your stomach with elbows bent and hands by your armpits. Keeping your hips on the ground, press your chest off of the ground, extending the lower back to the point of tolerance. Perform three sets of 10 to 15 repetitions, with a one- to two-second hold at the top as you exhale.

Cat-Cow:

Start on your hands and knees in a quadruped position with a neutral spine. Arch your back while trying to go one vertebra at a time, and then reverse this motion to round your spine. Perform three sets of 10 repetitions, being cautious to only go in small ranges initially as there might be increased pain at end ranges, particularly when rounding.

Lumbar "Windshield Wipers":

Start on your back with knees bent, feet together and arms out to the side. Keeping your shoulders and upper back on the ground, exhale and bring your knees to one side, then back to the middle and reverse to the other direction. Perform one to three sets of 15 to 20 repetitions.

Sciatic Nerve Flossing:

Start seated in a chair with back against a chair or wall. Bring your chin down to your chest, then extend your one knee to straighten your leg in front of you. Perform two to three sets of 10 repetitions for each leg. It's important to note that the chin down, knee straight, toes pointed up combination will be the most provocative on the nerve, and thus you may need to start with a regressed version without the toes up or without the chin bent down until symptoms decrease.

Strength

Transverse Abdominis Pushdown:

On your back with both knees bent in the air in a 90-90 tabletop position, gently push into your thighs with both hands to engage the deep core musculature. Perform two to three sets of 12 to 15 repetitions, holding the contraction for two to three seconds without holding your breath.

Reverse Marches:

Start on your back with knees bent in the air in a 90-90 tabletop position and core engaged. From this position, alternate tapping the heel of each foot down to the ground one at a time, making sure to keep the core muscles engaged the entire time. Perform three sets of eight to 12 repetitions on each leg.

Side-Lying Clamshells:

Perform this exercise on your side with or without a resistance loop band just above your knees. Keep your hips stacked and feet together, and lift the top knee off of the bottom one, pushing against the band's resistance. Perform three sets of 10 to 15 repetitions per side, making sure not to allow your hips to roll back as you fatigue.

Bird Dogs:

Start on your hands and knees with hands directly underneath your shoulders and find a "neutral" spine where you are neither rounded nor excessively arched. While maintaining this spinal position, extend one arm forward as you extend the opposite leg back, then switch sides and repeat. Perform two to three sets of six to eight repetitions per side.

https://www.yahoo.com/lifestyle/sciatica-113918720.html

Steps for Easing Sciatica Pain

From newsmax.com

During his last year with the Los Angeles Lakers (2013-14), Hall of Fame point guard Steve Nash was harassed by fans for posting a picture of himself swinging a golf club.

Apparently the fans thought if he could do that, what's the excuse for missing more than 100 games because of serious back woes (bulging, torn discs) since becoming a Laker in 2012.

Nash’s response: “I suffer from sciatica and after games I often can't sit in the car on the drive home. There is an incredible difference between this game [basketball] and swinging a golf club.”

Sciatica affects around 40% of adults at some point in their life. Often, it's caused by a herniated disc in the lower back that's compressing a nerve root, but it can also be caused by spinal stenosis or a spasm of the piriformis or another muscle deep in the buttocks.

Whatever the cause, sciatica can trigger excruciating pain down the back of the leg, along with tingling, weakness, or numbness.

Fortunately, most people recover in three to 12 months with physical therapy. But it's important to take these steps to help speed recovery:

• First, get your prescription for physical therapy and combine flexibility training with aerobics and strength training. Aim for improved core strength and better posture to support your spine.

• Ask your doctor about taking an anti-inflammatory to ease discomfort so you can exercise.

• Manage your weight so you don't put extra strain on back and leg muscles.

• Don't sit too much. Stand to work and play as much as possible.

https://www.newsmax.com/Health/dr-oz/sciatica-pain-physical-therapy-Dr-Oz/2019/12/03/id/944276/

Instant home remedies for sciatica nerve pain: 9 effective and natural ways to help tackle the problem

From timesnownews.com

The most common signs and symptoms of sciatica include numbness in the upper thighs, tingling sensation in the feet, weakness in the thigh, leg and foot muscles

Sciatica is a term that describes symptoms of pain radiating along the sciatic nerve (ischiadic nerve). It runs down one or both legs from your derrière. If not treated properly, acute sciatica may eventually turn into chronic sciatica. If ischiadic or sciatic nerve gets damaged, it could result in numbness and weakness in the knees or legs.

Signs & symptoms of sciatica include:

• Lower back pain and a constant dull ache.
• Weakness in the thigh, leg and foot muscles.
• Difficulty moving the leg or foot.
• Pain may extend to the feet or toes.
• Numbness in the upper thighs.
• An abnormal sensation felt on the skin.
• Discomfort in the lower back that comes and goes.
• Tingling sensation in the feet and toes.

       Here are home remedies for sciatica that work really fast  |  Photo Credit: Getty Images

What causes sciatica?

1. Lumbar spinal stenosis: Lumbar spinal stenosis symptoms may include cramping in the calves with walking and pain may improve with bending forward or sitting.
2. Degenerative disc disease: Degenerative disc disease symptoms include pain that affects the low back, buttocks, and thighs.
3. Spondylolisthesis: Spondylolisthesis symptoms include muscle tightness and stiffness and pain in the buttocks
4. Pregnancy: Sciatic pain symptoms are common with low back pain in pregnancy.
5. Muscle spasm can also cause sciatica pain.
6. It's usually caused when bone spur in the spine presses on the nerve.
7. Sciatica can occur from various reasons such as degenerative disc disease, spinal stenosis,  herniated disc, and isthmic spondylolisthesis.

How can you avoid sciatica?

Taking proper rest is advisable by physiotherapists because walking can increase sciatic pain by stimulating the release of endorphins into your system.

Natural home remedies for sciatica:

1. Maintain proper posture when you sit because poor sitting posture is a common cause of sciatica.
2. Exercise regularly can help to relieve sciatica pain.
3. Physiotherapy can help relieve pressure on the sciatic nerve.
4. Pain relievers only advisable if it is suggested by the medical practitioners.
5. Exercise and physical therapy can help relieve pressure on the sciatic nerve.
6. Applying heat or ice pack can reduce inflammation.
7. Give yourself a massage therapy is an effective way to relieve pain because it reduces pressure on your sciatic nerve.
8. Sitting spinal stretch helps create space in the spine to relieve pressure.
9. Standing hamstring stretch can help ease pain and tightness in the hamstring.

When to visit a doctor?

In most cases, sciatica disappears on its own within a few weeks. If sciatica signs or symptoms such as lower back pain, muscle weakness in your leg, pain may extend to the foot or toes, and numbness in the upper thighs persist for more than two weeks without improvement and make your routine tasks difficult, it is time to consult a doctor or medical practitioner for an examination.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

https://www.timesnownews.com/health/article/instant-home-remedies-for-sciatica-nerve-pain-9-effective-and-natural-ways-to-help-tackle-the-problem/520735