The biggest mistake made by people suffering from back pain and sciatica

From pamplinmedia.com

James Ruport, a physical therapist and Troutdale's leading sciatica specialist, says rest may actually increase back pain

Back pain and sciatica are the two most common complaints we help people with at the clinic. If you ever survey your friends on the topic, you'll likely find that nearly all of them have had issues with their backs at some point. Many of them will also experience sciatica.

I want to tell you about a patient we worked with recently. Her story is common. She was lifting a load of laundry and felt a twinge of pain in her lower back that left her hunched over.

Naturally, she took the next few days to take it easy, hoping she'd be back to normal in no time. Unfortunately, the couple of days of rest turned into several weeks. Not only that, but all of the sitting and resting was actually making her back pain worse and gradually started to shoot down the back of her right buttocks and into her leg.

We call this shooting leg pain "sciatica." In this case, the pain was caused by a bulging disc in her spine. The disc was putting pressure on the sciatic nerve, causing pain as well as numbness and tingling in her foot.

What did she do wrong? And what can she do to cure his back pain and sciatica?

You probably can guess: Her biggest mistake is that she tried to ignore the pain and thought that resting would make it better. Many people compound this mistake by taking painkillers, which only mask the pain and often make themselves worse in the process.

Why doesn't resting help? In this case the resting position was sitting down. While that can feel good for brief periods, when you stand up the pain will likely be even worse.

Now that we know what she did wrong, lets talk about what can be done to start feeling relief, and what you can do if you have the same pain.
• Avoid sitting for more than five minutes. And when you do sit make sure your lower back is supported with a pillow or towel to prevent forward rounding. 

• Start slowly stretching your spine backward. Lay on your stomach slowly propping up on your elbows. If this increases your pain down your leg, stop immediately and let us know.
• If the pain is too severe, lay flat on your back with your legs supported on a couch, ottoman or pillows.

Caution: These tips will work with the most common type of disc bulges, but you might need further evaluation to take the pressure off the nerve.

https://pamplinmedia.com/go/42-news/464441-376635-sponsored-content-the-biggest-mistake-made-by-people-suffering-from-back-pain-and-sciatica

Benefits of Massage Therapy and Relaxation

By Jenni Withnall

Breathe in, breathe out and Relax...

After a long day or week at work one of the best things is to be able to take some time out and recuperate. One of the most known things about our lifestyles in this modern age is that a lot of people are under stress; with work deadlines, busy social lives and even more demanding family lives, your body creates tension and the stress hormone, cortisol. Cortisol is known to contribute to the lack of sleep, weight gain, digestive issues and headaches. Massage therapy is known to reduce these levels of cortisol within the body, therefore contributing to the improvement in relaxation, improving mood and reducing the level of stress on the body. As well as reducing these stress levels, regular massages can assist overall physical and mental well-being.

Reduces stress, tension, anxiety and depression

The body can work in many different ways, and the build-up of stress through our daily lives is often one of these results. The decreasing of this emotional and physical distress is important in order for us to help improve our personal wellbeing and health. As your bodies stress levels increase, so does the hormone which your body produces, cortisol. When you receive a sixty minute massage, these cortisol levels are known to reduce, while at the same time the body's anti-pain hormone serotonin levels start to increase. This change within the hormones your body releases, assists and helps you fight off pain, anxiety and feelings of sadness.

It is known that the emotional benefits from massages are equally as important as the physical. A massage helps offer a relaxing and peaceful environment, so you are able to refocus and find clarity. It often helps an individual connect through mind and body. The nurturing touch assists with the need for human contact, bringing alongside a sense of calm and inner tranquillity. These are all factors which can work towards helping to relieve the tension and stress levels in the body.

Lower blood pressure

It has been found that regular massage and consistent sessions can help decrease blood pressure over time. With the reduction of the cortisol levels comes a possibility to help regulate the body's mood and reduce anxiety triggers, tension and depression. Massage therapy is often used for pre-hypertension. Long term studies have shown that a massage program can help reduce specific types of blood pressure by reducing cortisol stress-hormones levels, and therefore decreasing depression and anxiety as well as other further benefits.

Relax muscle tension

One of the main reasons why people opt for massage is to help reduce painful muscle tension, by eliminating those tensions and knots within the muscles. Massaging the tension of muscles and joints by reducing swelling helps the body to be able to relax overall. The technique used to reduce these swellings and joint pains can help increase the amount of nutrition and oxygen delivered to the affected area. This increase of activity to the tissues helps with stiffness and swelling in the muscles and the joints, while doing so the flexibility to the area minimises pain. The use of massage therapy releases endorphins that in turn boost dopamine and serotine levels. The release of these hormones assists the body in many ways including physically as well as mentally.

Improve circulation

The improvement of circulation in the body often contributes to a snowball effect if regular massages are had, moving rich healthy blood to the damaged tissue. The use of hands-on pressure on the body can improve its blood circulation by moving blood through the damaged and congested tissue and muscles. Realising the pressure on the muscles helps new blood flow into these areas of tissue. Another benefit of massage therapy is that the movement and muscle manipulation increases the lactic acid within the muscles. This then results in the balancing of the lymph fluid circulation. This system helps carry metabolic waste from the internal organs and muscles, improving overall body function.

Stand up tall, improve your posture

When you get a massage, whether it is a full body massage or just the head, neck and shoulders, the body has the opportunity to relax, release tension and increase motion. Often when you have had a bad posture this release of tension gives the muscles a chance to relax. When the muscles relax your body is able to reposition itself in its natural corrected position. Massaging also helps with easing the pressure on joints. Depending on the type of massage you receive, the masseuse may be experienced in muscle manipulation, helping to relieve the knots and manipulate the pressure within the skeleton and help stretch your body out and realign, helping to improve your posture. Specialist massages such as these should be taken under professional guidance and you should seek advice from a chiropractor who has extensive knowledge in the field before proceeding with such activities.

Strengthen immune system

During our busy lifestyles, the implications of stress on the body partnered with poor nutrition and bad sleep patterns can take a massive toll on our bodies and the immune system's natural defence.  Along with all of the different benefits which we have explored so far in this article, another benefit of massage therapy is the effects it can have on an individual's immune system. We are all familiar with the positive attributes it has towards a person's wellbeing and overall mood, but it is also known to help the immune system. Massage can help fight common cold and flu symptoms as well as improve the way in which the immune system functions. Such massages as Swedish massage techniques are known to decrease Arginine Vasopressin, a hormone related to aggressive behaviour as well as the hormone cortisol (stress hormone) earlier discussed. Such benefits regulate the nervous system, stimulating the circulatory system and lymphatic systems. It also helps alleviate arthritis and sciatica pain.

Helps with sleep

In order for your body to function at its optimal levels, and for you to be at your healthiest, it is imperative for you to get enough sleep. It is advised that adults get a total of 7 hours a night in order to achieve this, while children are dependent on age, but need more than adults. When your body does not achieve these levels of sleep, although you may think you are fine, your body in fact is not going to perform at the best levels in all areas. Such symptoms of lack of sleep your body may display include low working performance, slower reaction times, and fatigue issues, and furthermore result in lower moods and overall well-being.

It is often recommended that nutrition and exercise are incorporated into an individual's lifestyle, and sleep quality is one of those factors. The release of cortisol from the body and the tensions within the muscles during a massage help relieve the recipient's aches and pain, helping with the built-up stress. The calming atmosphere and often essential oils help reduce the body's stress levels, both contributing to the relaxation of a massage. With frequent massage therapy, the body is known to be able to deal with stress better, and therefore leading to a better, more peaceful night's sleep.

https://ezinearticles.com/?Benefits-of-Massage-Therapy-and-Relaxation&id=10285651

Sciatica During Pregnancy

From versionweekly.com

The symptoms of sciatica can be characterized by leg pain, tingling and numbness along the sciatic nerve. The sciatic nerve is one of the thickest and longest nerves in the leg. Any compression or irritation of the nerve, either in the back or the pelvic region, can cause the nerve to show certain symptoms of sciatica. According to a report published in Clinical Rheumatology in 2010, almost 20-40 per cent of people have sciatica symptoms at some point in their life, making the issue more prevalent.

Causes Of Sciatica

• The sciatic nerve is such that it passes through many tunnel-like structures which is surrounded by bones, ligaments, and muscles. So any disturbances in its normal structure can cause irritation of the nerve and the pain starts
• During pregnancy, the lower abdomen muscles like the transverse abdomen, rectus abdomen, and transverse oblique muscles become weak as these muscles are stabilizers of the lower back
• When these abdominal muscles get weak, the entire lower back undergoes compressive loading which causes irritation of the sciatic nerve
• The other cause of this is excessive lumbar hyperlordosis (excessive arched lower back). which also causes the ‘tunnels’ to close further resulting in leg pain.

Dealing With Sciatica

Pregnant women should avoid bending forward. not because it can risk the baby (as the baby is protected in amniotic fluid) but it can create a tremendous load on the lower spine, causing low back pain and sciatica symptoms. Some of the other reasons why prospective mothers are asked not to indulge in any activity is because this causes deconditioning of the muscles and can have many further complications other than sciatica and back pain, like knee pain, foot pain, and fatigue.

Nevertheless, it is very important to practice some basic and mild exercises during pregnancy. but constant consultation is important with the doctor and physiotherapist who is an expert in dealing with pregnancy and related complications.

The best way to get rid of sciatica during pregnancy is hot water fomentation and to try out mild forms of exercises like stretching and strengthening. It has been proven that those who adapt to some sort of exercise schedule during their pregnancy period are less likely to develop complications. Also, there are chances of getting back to their pre-pregnancy state compared to those who are inactive.

https://versionweekly.com/pregnancy/sciatica-during-pregnancy/

3 Sciatica Stretches That Will Help to Vanquish Your Low Back Pain

From menshealth.com

This type of low back pain can flare up like an angry bear. Here's how to put it back in its cave.

Your Personal PT, Rachel Tavel, is a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Specialist (CSCS) at Shift Wellness in NYC, so she knows how to get your body back on track when it's out of line. In this weekly series, she gives you tips on how to feel better, get stronger, and train smarter.

Being quarantined and having life as we know it suddenly stop might be taking a toll on your body—particularly your lower back.

Low back pain is one of the most common complaints a physical therapist will hear. It is also one of the leading reasons people see an MD. The cause of low back pain is not one size fits all; many different variables can contribute to developing the aching, uncomfortable issue. But there is one familiar diagnosis that nobody wants to experience for themselves: sciatica.

Sciatica is, by definition, a pain caused by compression of the sciatic nerve. The sciatic nerve is the largest nerve in the body and one of the most famous, for better or for worse. This nerve emerges between spinal segments of the lumbar spine and travels through the pelvis and down the legs, terminating in the feet. It actually branches into two separate nerves as it travels down the leg, the tibial nerve and common peroneal nerve. But to keep it simple, we’ll refer to it as one nerve.

The sciatic nerve can be like a sleeping bear; it’s quiet and it won’t bother you unless it gets poked. Once you poke the bear, which commonly occurs with sudden loaded bending and twisting movements such as trying to lift something too heavy with poor body mechanics, that bear will begin to roar. You don’t want to poke the bear. But if you do, don’t worry, there are things you can do to soothe the pain.

Fibrous cartilaginous discs (think of this as a donut) and a gelatinous nucleus pulposus (think this as the inside of a jelly donut) separate each vertebrae and can become compressed, causing part of the disc to protrude outwards towards the spinal canal where the nerve roots are located. When this happens, pain is the result. (This would be the poking of the bear.)

Sciatica pain is often described as “radiating” or “shooting” pain. It may be felt in one specific spot and position (for example, sitting a certain way especially in a hard chair), or it can present as numbness or tingling in the lower extremity. The sensation typically affects one side of the body (and people will know which side is affected pretty quickly), but it can also switch from side to side depending on what’s actually happening in the spine. Sometimes the nerve pain is accompanied by low back pain, but often people will report that they mostly feel symptoms in their buttock, hip, leg or foot.

Bottom line: it’s not fun. You’ll want to put the bear to sleep. Thankfully, sciatica often resolves with the right exercises, stretches and adjustments to body mechanics that can help to push that bear to retreat back into its cave, so to speak (the disc returning to its space).

That said, as always, treatment depends on what’s really going on in your body, which requires a proper individualized assessment by a physical therapist and/or MD. Many factors such as age, medical history, and mechanism of injury (how you hurt yourself in the first place) can also help guide treatment.

Core stabilization, education on proper lifting and bending techniques and likely some posture tips will certainly be an important part of treatment. But if you are in desperate need of a stretch or two to reduce your symptoms, these stretches are a good place to start.

Your Move

Piriformis stretch: The sciatic nerve goes right below the piriformis muscle, so this is a key stretch for anyone experiencing sciatica symptoms.

  

Lie on your back with your knees bent. Cross the affected side’s ankle across the opposite knee so you make a “figure 4.” Grasp hands behind the unaffected leg and gently draw the thigh closer to your chest, creating a stretch in the affected side’s hip/buttock area. Don’t worry if it’s stiff and sore at first—the pear-shaped piriformis muscle can become quite tight when the sciatic nerve is inflamed, so ease into this stretch, breathe and try to hold the stretch for at least 30 seconds. Do it 2 to 3 times daily.

Knee to opposite shoulder stretch:  Lying on your back with legs straight, slowly bend the affected side’s knee and hug the knee to your chest.

Hold this stretch, then draw across your body towards the opposite side to deepen the stretch. Breathe, hold 30 seconds, repeat 2 to 3 times.

Prone prop: In many cases, sciatica can arise due to a disc bulge or herniation leading to a portion of the disc protruding outwards towards the spinal canal. In a young spine (one without stenosis) and a person who typically injures themselves by bending, lifting and twisting (though just sitting all day in poor positions can cause similar symptoms), you’ll want to apply the McKenzie Method to help “centralize” symptoms and promote a return of that disc into its space.

One of the most important stretches to do is the prone prop. To perform, begin lying on your stomach. While relaxing the muscles in your back and abdomen, use your arms to slowly press yourself up onto your forearms or hands (wherever you can get with relative comfort). Hold this position for about 10 to 30 seconds, then return to lying flat. Try this for 5 holds 1 to 2 times daily.

Symptoms should reduce gradually over several days. If they do not or if symptoms worsen, do not continue with this exercise and seek treatment from a medical professional.

https://www.menshealth.com/fitness/a32251686/sciatica-stretches/

Sciatica & Cycling - All You Need To Know

From bicyclingaustralia.com.au

It’s one of the more common ailments with a surprising percentage of the population suffering lower back pain and the dreaded effects of sciatica.

Just the mention of the word can make anyone who’s previously suffered wince in pain ... yes, it’s sciatica, a lower back condition that affects a large percentage of the population – particularly those in their 30s, 40s and beyond.

It often comes on after strenuous physical activity, and it’s agonising effects can last two or more weeks. Common symptoms include referred pain from the lower back down one leg. This pain can be felt anywhere along the sciatic nerve – from deep in the thigh way down to tingling under the foot.

For a detailed and professional explanation of sciatica we spoke with Sydney-based Physiotherapist Peter Sharp, a keen cyclist and specialist in the field.

Bicycling Australia: Sciatica – we know the term generally refers to leg pain stemming from the lower back, but can you tell us a little more?
Peter Sharp: Sciatica is a common but old-fashioned term. It is better known now as ‘radicular pain’; there’s nerve root involvement from your back. Symptoms include pain in certain distributions of the leg, worse than the back pain, and worse with coughing/sneezing/straining.

BA: And the level of pain?
PS: The whole spectrum – from mild tightness in the leg to being too painful to walk!

BA: So who are the prime candidates?
PS: 58-84% of people have back pain in their lifetime. It’s more likely in those with previous episodes of back pain, have other physical or mental health conditions, smokers, physically demanding jobs and obese individuals.

BA: What is your advice for someone starting to suffer sciatica-like symptoms?
PS: Consult a health professional. There’s no point waiting and sometimes you can be back on the bike quickly. They can also rule out nastier causes of back pain, e.g. fractures, although these are very rare at less than 1%.

BA: Cycling and sciatica... we put a post on our social channels and were surprised by the widespread response and interest. Broadly speaking, many say that cycling has indeed helped – is this your finding?
PS: Physical activity is great and cycling is relatively low impact. Cycling can be harder if it’s particularly painful, so easy walking (even in a pool) can be a good start.

BA: You gave us an interesting and surprising statistic on lower back pain – can you elaborate on this?
PS: It’s the leading cause of disability worldwide and accounted for around 4 million working days lost per year. The cost of this stacks up!

BA: So what can readers do to help minimise or prevent lower back pain and, ultimately, sciatica?
PS: Keep healthy and active! Be smart with your training. Schedule recovery after big events or heavy training loads. Get your bike set up properly if you’re getting niggles. Don’t neglect strength training too – it will make you a stronger cyclist and you’ll be a more physically capable human being.

Bike Fit & Saddle Height
Can Make The Difference

Elliot Denver is a physiotherapist and specialist bike fitter at The Body Mechanic in Lavender Bay, Sydney.
We asked his thoughts on the subject and he was quick to point out the critical importance of both a professional bike fit and the use of a high quality saddle such as the revered Selle SMP.
“Sciatica, or any neural symptoms in the buttocks or legs is a very common presentation,” he told us.

                                                 An expert bike fit is highly recommended

“Depending on the severity of the symptoms, it is very often possible to continue riding, at light intensity. This actually helps recovery in preference to refraining from all exercise or movement.”
A bike fit is very important; especially the saddle, Elliot said.

“One with a cut-out and sway-back can really help as it promotes a neutral lumbar spine, or flat lower back. If the rider gets fatigued or lazy, they will tend to flex the lower back i.e. round forward which stresses the lumbar spine joints and can exacerbate sciatica symptoms. A neutral spine can help to alleviate this.”

http://www.bicyclingaustralia.com.au/news/sciatica-and-cycling-all-you-need-to-know

Four (4) Reasons Why You Should Own a Power Recliner Chair

By Geline Alfe

Now is the right time to invest in comfortable furniture. If you're the type of person who spends most of your time reading using books or kindles, watching TV, playing movies on the computer screen, or just plainly relaxing after a day's work, it's time to consider buying a power recliner chair that has the capability to improve your health as well as give you the comfort that you need.

Studies show that 80% of the population suffers from backache. These are the adults who suffer lower back pain and are at risk of any of the following diseases: cancer of the spinal cord, ruptured disc, sciatica, arthritis, infections of the spine, kidney infections and more. In connection with this, it is very essential that one must invest in a good reclining chair.

Here are the reasons why you need a power recliner chair in your living room or in your man cave:
1. Extreme support and comfort. It doesn't matter if you're young or old. A recliner offers maximum support while sitting, relaxing or napping. It is easier to get up and stand as well as switch positions. You can lie flat and use it as your bed or just as a power recliner chair.
2. Improves posture. These reclining chairs are manufactured and designed to prevent spinal deformities and postural deterioration. Their features help support postural control.
3. Health benefits. A recliner chair offers relief from pain for those suffering from chronic neck pain. Some of these chairs have the ability to switch to different directions which helps improve blood circulation.
4. Design options and features. If you have decided to buy any of these recliner chairs, you can consider the type of design that will suit your needs and style.

You also need to research the other features that might prove important to you. Among these features are the following:

• Ergonomic chair features. A good ergonomic chair for back pain is an investment. One becomes more effective when he is doing his tasks conveniently in the right posture. He can work fast when things are easily accessible to him because he is equipped with a good adjustable ergonomic chair.
• Massage on a chair. Some chairs can become a full massage chair and they utilize vibration massage therapies that are designed to tone the muscles. They help release tension, improve posture and nerve functioning.

• Back heated chair. The back heated chair usually comes with a massage function and their main objective is to provide stronger lumbar support. The massage function is usually more comprehensive with different massage points that have a corresponding heat function.

With good research on how a power recliner chair should be for you, there is no doubt that you can find the best one for you either in the online marketplace or at the physical stores.

ProductsViews.com is a website that features various products that are ranked according to their buyers' comments and feedback. The site allows one to shop by category and provides description of the highly ranked product as well as a comparison of their features.

https://ezinearticles.com/?Four-(4)-Reasons-Why-You-Should-Own-a-Power-Recliner-Chair&id=10268641