Can You Avoid Back Surgery With Yoga?

From news.yahoo.com

Jack Noonan was 74 years old when his sciatic back pain was so bad that he couldn't walk. "I would be walking with my wife and dog, and I'd have to stop and say, 'I can't go on,'" says Noonan, now 79. "It was just the worst pain I ever had. I couldn't believe it."

Noonan's debilitating pain was costing him more than physical discomfort, it started to affect his livelihood. Knowing he would experience pain when walking, he became less active and gained weight. His pain also affected his mood as he became more irritable.

Noonan's lower-back was being compressed from age and gravity -- and a perineural cyst, a fluid-filled sac that forms near the lower, sacral area of his spine. His doctor told him the only solution for his back problem was surgery, but he was reluctant.

Avoiding Back Surgery

"I didn't want to do that," Noonan says. "I read about the surgery, and I know there can be some pretty awful consequences. I had long been a fan of physical therapy -- and yoga as well. So I knew I had resources to fall back on."

Like Noonan, many people successfully alleviate back pain with yoga, and scientific evidence suggests it works. A study on "Yoga for Military Veterans With Chronic Low Back Pain" published in the American Journal of Preventive Medicine in 2017 shows yoga improved low back pain among veterans, who also reduced their use of opioids.

It included 150 military veterans with chronic low back pain from a major Veterans Affairs Medical Centre in California. They participated in yoga classes twice weekly for 12 weeks, along with a home practice. They practiced Hatha yoga, which consisted of modifiable and accessible physical postures, movement, brief meditations and breathing techniques.

The study was conducted by Erik Groessl, professor of family medicine and public health at the University of California San Diego and director of the UCSD Health Services Research Centre.

"In general, the conclusion is that there is solid, high-quality evidence, and we conclude yoga is an effective treatment for low back pain," Groessl says. "Like any treatment, there's an individuality aspect to it, it could make some people worse, if they have a unique type of medical problem or health condition. But it will make more people better."

Groessl confirmed Noonan's scepticism that back surgery can be a gamble.

Healing Pain With Yoga

From the time Noonan was told he would need surgery, he made it his mission to fix his back with yoga, movement and exercise. It took six months of practicing yoga daily for Noonan to begin to ease his low-back pain. He stayed disciplined, made some refinements to his routine and has stuck with his yoga practice for five years now. He's lost 15 pounds, feels more youthful and avoided the back surgery he was dreading.

"It's not a quick fix," Noonan says. "And it's something I will never be able to stop because I don't want that sciatic pain ever again."

And he doesn't stop. Noonan, who lives in Philadelphia, practices the same 15 movements religiously. He does each pose for 15 breaths, which adds up to a 30 minute practice he completes twice a day, every day. Once in the morning and again in the evening.

Noonan's yoga routine consists of nine floor exercise. He starts by lying down on his back, with his feet extended straight out and stretches his neck by pressing the back of his head against a neck pillow, commonly used for neck-support while flying. He stays supine for pelvic tilts, where he arches and releases his back in cadence with his breath.

"It feels really wonderful," Noonan says. "These first two things, really get me centred. It is very important to do these things for 15 breaths."

He continues on his back with bicycle movements, hamstring and IT band stretches and a supine twist. Next, he practices boat pose, where he sits on the floor with his legs and back suspended off the floor in a V-shape with his knees bent for 15 breaths.

"I could hold a really good boat pose for 15 breaths and enjoy it," Noonan says. "It feels great to do that, on the verge of turning 80. It's so cool. It's given me terrific core strength."

He moves into a standing series that involves band work for his shoulders, chest and upper back and tree pose for stability.

"I think everybody in their 70s ought to do these stretches if they want to be flexible," Noonan says.

Yoga Instead of Opioids

In 2017, an impactful paper was published in Annals of Internal Medicine , which provides guidelines for physicians to prescribe yoga as a non-pharmacological therapy to treat low-back pain.

"Experts recommend physicians use these non-pharmacological modalities including tai-chi, acupuncture and yoga for back pain as a front-line treatment," Groessl says. "No more opioids. Use this stuff first. That's just the ultimate demonstration of how far it's gotten for back pain. And where we want to go with other conditions."

Newer research shows other secondary benefits of yoga for low-back pain, such as a decrease in fatigue, which is a common symptom of those battling chronic pain.

One National Institutes of Health pilot study that is in the process of getting published compares two types of yoga: restorative and more active hatha yoga for active-duty military with low-back and or neck pain.

"One preliminary finding, restorative yoga seemed to be attended slightly better and have slightly better effects," Groessl says. "It involved less moving, less stretching and more relaxation. At least in that population, where a lot of people are still working and are younger than our veterans, pushing to do more may not be the right approach for some."

Noonan also found a more easeful approach to his yoga practice to be most beneficial. "Less is more," Noonan says. "It's really important to go slowly and stretch, or the muscle won't stretch."

Other Benefits of Yoga

Noonan is now pain free and back doing the activities that he loves and makes him feel more like himself again. Beyond pain relief, he also notices many mental benefits.
"Being disciplined has made me much more focused and creative," Noonan says. "I can think more clearly and more imaginatively."

Now that Noonan has his back pain under control, he is setting his sights on finishing his memoir, writing another book, biking 15 miles a day and helping those in their 70s transition into their 80s without back pain and be more flexible and fit.

"Yoga has made me stronger, more optimistic, more disciplined, more open to miracles around us," Noonan says. For those looking to try yoga for back pain, he suggests, "start small. Give it time."

https://news.yahoo.com/avoid-back-surgery-yoga-110000456.html

How CBD is Helpful for Sciatica

From eurweb.com

A lot of people are becoming aware of CBD (Cannabidiol), its different products, and several potential benefits of it. From treating normal pains to dealing with chronic conditions, CBD has attracted a large amount of interest in the natural medical community over the last couple of years.

CBD has a lot of healing properties, hence it becomes an excellent option when selecting daily supplements. Using the best CBD cream for sciatica is a particularly new idea but one that has a good deal of potential and has the ability to change the way that patients manage the effect of the condition. 

So, what exactly is sciatica, and how is CBD helpful for managing the symptoms of Sciatica?

What Is Sciatica?

Sciatica is a situation wherein your sciatic nerve will become damaged or irritated, resulting in sciatic nerve ache. The sciatic nerve starts from your hips and down to your feet, it generally affects the lower back to feet area of your body. 

You may feel the sciatica pain in all the regions where the sciatic nerve is traveling through or be limited to some of the specific regions of your body, which may include your lower legs or feet. Other signs and symptoms of sciatica encompass tingling within the affected areas or a numb sensation. Your legs and toes also can experience weakness, making ordinary movements becomes tough.

Simple movements that include sneezing and coughing can be a reason for the increasing pain of sciatica, as the sciatic nerve is shaken because of these sudden movements.

It has been seen in most of the cases that sciatica is not a permanent condition that lasts from between 4 to 6 weeks. There are certain cases, however, wherein sciatica lasts much longer. There are a lot of CBD products discovered which can help in reducing the pain like CBD oil, best cream for sciatica pain, etc

What Causes Sciatica?

Any type of pressing or producing fiction on the sciatic nerve causes the problem of sciatica, inflicting it to become irritated. There are a lot of reasons which can cause pressure or friction on the sciatic nerve that has been linked to sciatica reasons.

In most of the cases, one common reason has been seen for sciatica and it is a slipped disc because of an accident and injury. A slipped disc happens while the soft tissue among the backbone and different bones is driven out of place, which causes the spine to make a pressure on nerves. When one of the nerves in the above process is the sciatic nerve, it may cause sciatica.

Spinal stenosis is also another cause of sciatica, which means narrowing of the spinal canal. Spinal stenosis can be seen in the nerves when the spinal cord becomes compressed. Generally, spinal stenosis is seen in old age people and people often misunderstood it as normal back and leg pain.

Sciatica also can be precipitated because of spondylolisthesis, a situation when the bones in your spine slip out of place. The motion of bones can bring friction and pressure among the sciatic nerve and the bones. Spondylolisthesis is most common in the lower portions of the back and is one of the main causes of lower back pain. Many people consider this as general aches and pains in their lower back and hence do not realize that they are suffering from spondylolisthesis. 

As Sciatica is so common and can happen with anyone therefore it became crucial to find some accurate and quick treatment for this. As a result, medical professionals developed the best CBD cream for Sciatica which is helpful in reducing the pain and symptoms of sciatica. 

How Can CBD Help With Sciatic Nerve Pain?

Using CBD for sciatica is a new idea, however one which has confirmed to be extremely beneficial for many humans struggling with the symptoms of Sciatica. It is not a new idea to take cannabis for nerve pain and other pain-related conditions. A lot of studies and researches are performed that have considered the effect and consequences that CBD can have on pain and whether it is able to be used as a herbal pain reliever.

When CBD enters the body, it works along the body’s natural cannabinoids to ensure that the endocannabinoid system of your body is working properly and effectively. The endocannabinoid system is the health system liable for managing several systems of a human body, which includes ache and inflammation.

An increase in cannabinoids can assist the endocannabinoid for targeting inflammation and it can reduce the pain which occurs because of damage and injuries. CBD is a natural anti-inflammatory, helping to reduce inflammation and pain in the same way as over the counter medicinal drugs can.

It is crucial to reduce inflammation while treating sciatica as it could ease the stress being placed at the sciatic nerve. Another big advantage of CBD is that it is able to alleviate pain, permitting you to live your life actively and also provides a speedy recovery. 

There are a number of ways to take CBD, and you just need to find a suitable technique that works for you and that you can perform in your daily routine easily. If you really want to get recovered fast with CBD so you need to take regular dosage of it as prescribed by your doctor. 

Ways To Take CBD for Sciatica Pain

Some human beings discover that CBD oil and CBD cream are the easiest way to take CBD into their day, while there are many people who think it is easy to take CBD capsules daily. No matter which method you are using, what’s important is you become comfortable with that method and it works for you. Also, it is crucial that the dosage suits your needs.

One of the most effective ways to control sciatica is by using CBD topicals while including the serums, oil, patches, and the best CBD cream for Sciatica. It is the tendency of Sciatica pain to be isolated to specific areas of the body, and CBD topicals assist you to focus on these areas without affecting any other part of your body. 

CBD tinctures and CBD oils offer control and customization for sciatica. If you are using this method then you need to measure an exact amount of oil with each use. The way in which you take CBD oil also can be customized.

CBD pills are best for those who are looking for a quick and discreet way to take CBD or who do not want to take daily measures for their personal dosage. 

https://eurweb.com/2020/07/14/how-cbd-is-helpful-for-sciatica/

Are massages actually good for you? An expert gives their view

From womanandhome.com

Many of us think of having a massage as the ultimate self-care treat; with 76% of Brits reporting that they book an appointment for their mental wellbeing – but are massages good for you?

You may be wondering when massage therapists will be resuming their services. But in the mean time, it’s worth considering how a massage can benefit your body and mind.

Whether it’s for a condition such as arthritis or just to de-stress after a long week, there’s a reason a trip to the spa is so popular, but are massages actually good for us? Our expert, qualified osteopath, Anisha Joshi (osteoanisha.com) has the lowdown.

Is massage good for arthritis?

Massage can be very beneficial to arthritis sufferers, and is often recommended to those with the more common osteoarthritis (a degenerative condition caused by ‘wear and tear’) and rheumatoid arthritis (an auto-immune disease causing inflammation in the joints).

“Massage will warm the body through boosting circulation, in turn, easing arthritis pain which responds well to heat,” says Anisha. “A soft tissue massage is best to improve mobilisation of the joints and reduce stiffness caused by arthritis.”

 Does massage help back pain?

“Massage can be a great source of natural short-term pain relief for anyone not wanting to rely on pain killers, and that does not need a stronger, more invasive treatment such as ESI (epidural steroid injections),” says Anisha.

"Lower back pain in particular – caused by muscle tightness – can be improved by massage though reducing tension in that area.”
A common physiological response to massage is the release of the hormone Oxytocin, which reduces our perception of pain.

Does massage help sciatica?

“I see a lot of patients for Sciatica – a debilitating chronic pain condition named after the sciatic nerve, which runs through your piriformis muscle in your buttock,” says Anisha.

“If this muscle is tight due to overuse or injury then it can lead to an impingement of the nerve. An osteopath uses a combination of techniques and massage can help relax of the muscles and reduce the nerve impingement.”

                                                                              Getty

Does massage help weight loss?

“Due to the fact massage encourages lymphatic drainage and boosts metabolism, it is an option worth considering for those trying to lose weight,” says Anisha. It’s crucial however that you are eating healthily and exercising regularly in addition. If you are trying to lose weight, being in the right frame of mind is paramount. I consider massage to be as beneficial to the mind as it is to the body – and by releasing hormones like dopamine (the ‘happy’ hormone) you are boosting your mood and overall wellbeing, better setting you up to be successful in your weight loss journey.

What massage is best for knots / what are knots in muscles?

Knots can be found mostly anywhere muscular on the body – and can be caused by stress, dehydration and even poor eating habits. “They are small, firm bumps that are painful to press on,” says Anisha.

“Whilst some knots can go away on their own, often massage techniques like ‘deep tissue’ need to be used to loosen the muscle tension and reduce the pain.”

“We hold so much tension in our shoulders, which his often stress and anxiety manifesting itself as such. Posture can also be a factor,” says Anisha. “The type of massage and general approach will be based on the cause of your shoulder pain. An osteopath can help you figure this out.”

Massage, along with stretching techniques, will be used to help improve movement and reduce muscle tension.

https://www.womanandhome.com/health-and-wellbeing/wellbeing/are-massages-good-for-you-365972/

Sean McCawley Fit for Life: Managing sciatica pain

From napavalleyregister.com/lifestyles

Physical pain throughout the body is a nuisance to our lives in many appearances. A decrease in productivity can occur because we are apprehensive about how a specific physical activity will result in pain for days to weeks. Psychological and emotional health can be affected by focusing on pain and diverting our attention away from enjoying our lives. We can even lose sleep due to the presence of pain.

In a world where managing stress is key to living a long life, the last thing we need is a loss of sleep from physical pain.

A common area of pain we see with our personal training clients in Napa is sciatica. Symptoms of sciatica include pain originating from the middle of the buttocks. This pain can travel down the entire back of the leg to the heel. This Sciatica can present itself as a nagging pain for a short period or can increase to be an everyday, debilitating, chronic pain.

Pain in the posterior hip and buttocks region is associated with the impingement of the sciatic nerve. This pronounced, thick nerve is formed from the root nerves streaming form the lumbar and sacral portion of the spine. The nerve budding out from these sites braid together to form the sciatic nerve. The large sciatic nerve traces its way down the leg from the buttocks region to the heel of the foot.

                                                                    Sean McCawley 

Compression of the nerve can cause neuropathy down the entire back of the leg. This disrupting compression can be a pinch from a disc in its origination points caused by an abnormal shift of the vertebra or a muscular strain around the spine. However, one the most popular culprits response for this “pain in the butt” is a tight muscles pressing the nerve. Introduce yourself to the piriformis.

This pear-shaped muscle is conveniently located precisely over the top of the sciatic nerve. It originates on the posterior portion of the outer hip. This important muscle is responsible for internal and external rotation of the hip. However, when the piriformis tightens and gets stressed from overuse or gets atrophied from underuse, the muscles will press on the sciatic nerve.

The physical compression of the piriformis pressing on the sciatic nerve causes a disruption in the electrical signals the nerve normally sends from the brain the to the lower extremities. Individuals with these symptoms experience nerve pain. Similar to when the funny bone of the elbow gets hit and we grimace in excruciating discomfort, the compression of the sciatic nerve isn’t much different.

To prevent sciatic pain , strength and conditioning of the hip joint is critically important. Exercises such as squats, hip abductions and hip mobility exercises prominently seen in yoga help to maintain the structural integrity, blood flow, and laxity to the piriformis and surrounding musculature. Adequate strength in the muscles surrounding the piriformis even out force put on the hip joint, lessening the likelihood of the piriformis overworking.

Muscles that take on too much of a load get stressed, tighten, and possibly seize up. Therefore, focusing on the well-being of muscles surrounding the hip joint will decrease the likelihood of sciatica occurring.

An exercise we prescribe personal training clients perform when sciatica is a symptom is the “prone 90.” To perform, lie face down on a comfortable surface. You can put a pillow under your face if needed. As you are lying face down, bring the thigh of the leg affected by sciatica to the outside of your body. The knee should be bent, and your thigh should be as perpendicular as possible to your hip joint. Your knee and thigh should be as close to 90-degree bends as you can.

Once this position is achieved, relax as much as you can for 90 seconds. Literally, get your smartphone out and time yourself for 90 seconds. The theory behind this exercise is to loosen the tight piriformis muscle. By relaxing the stressed-out muscle, there should be less tension pressing on the sciatic nerve. Performing this exercise every night before bed can help to alleviate sciatica symptoms.

It’s important to listen to the pain signals the body gives us. Once you get a pain signal, solve it.

After a solution has been met to reduce the pain, take preventive measures through strength and conditioning of the body to ensure the history of pain doesn’t repeat itself. The hips are one of the most important joints in body. Imagine living without hips. It wouldn’t be fun. Treat the integrity and well-being of your hips the same way you would treat the stability of your job. Manage sciatica by being more in tuned with the well-being of your hips.

https://napavalleyregister.com/lifestyles/columnists/sean-mccawley/sean-mccawley-fit-for-life-managing-sciatica-pain/article_6d795830-90e1-59e0-a319-709ac7301bd4.html