Sacroiliac pain and sciatica

From portugalresident.com

By Sandra Genest-Boudreau

It is easy to mistake a sacroiliac pain with sciatica. Both those conditions may refer pain down the leg and can create quite difficulties walking or sitting.
And, in both cases, the pain may not be only localised in the back itself but in the hip and leg area.

The sacroiliac and hip joints support the upper back. If there is a problem with this base, the entire spine may be affected.

Sacroiliac chronic conditions may actually lead to an increased disc pressure in the lumbar spine and eventually create sciatica.

Sciatica is an inflammation of the sciatic nerve which takes its origin at the lower lumbar area where nerve roots exit and extend down each leg.

When back problems like bulging discs or severe posterior joints inflammation put pressure on the sciatic nerve, it results as pain in the lower back, buttocks, hips and back of the leg possibly all the way down to the toes. Coughing, sneezing or other kinds of movement can be very painful.

The pain may be dull, achy, sharp or similar to electric shocks. You may also feel burning, tingling, numbness sensations in the foot or leg.

The sacroiliac pain has similarities to sciatica, which is why we see many new patients coming in telling us they have sciatica, but, in fact, it is a sacroiliac inflammation or mechanical dysfunction.

According to different studies published in the British Medical Journal, the sacroiliac joints are to blame for 50% to 70 % of the adults who suffer with lower-back pain.

The typical sacroiliac symptoms are pain localised over one side in the lower back and in the buttock area. Sometimes the pain may be referred to the hip, groin and the posterior thigh. It makes it difficult to get back up from a sitting position.

Common causes to spinal and sacroiliac dysfunctions are bad posture (ex: sitting on one’s wallet in the back pocket), lack of exercise, being overweight, lifting the wrong way, chronic lack of sleep and stress. Yes, stress is a silent contributor to spinal problems.

Your body will respond to stress by increasing your blood pressure and heart rate, flooding your body with stress hormones which tighten your muscles. These tensions cause your muscles to become sore, weak and loaded with trigger points, contributing to nerve irritation.

Chiropractic adjustments commonly correct these dysfunctions allowing the supporting musculature to return to a healthy, balanced state. The primary goal of chiropractic is to locate and correct the cause of your problem.

Whether the source of the pain is lumbar spine or sacroiliac pain, a chiropractor may help you. Do not let yourself suffer with pain or miss out on activities because they may make your pain worse. Sacroiliac joints and your entire spinal column will thank you. Most of all, you could say good-bye to your leg pain.

https://www.portugalresident.com/sacroiliac-pain-and-sciatica/

Why Is My Sciatica Not Going Away?

From healthline.com

Sciatica is a condition caused by an irritation, inflammation, pinching, or compression of your sciatic nerve. It can lead to moderate-to-severe pain and weakness in your lower back, buttocks, and legs.

Sciatica typically heals in 4 to 6 weeks, but for some people, it can last longer. In this article, we look at potential reasons why your sciatica pain is sticking around.

Why is my sciatica not going away?

Here are some of the reasons why your sciatica may be getting worse.

Injury and reinjury

If an injury was responsible for your sciatica, and if your symptoms get better and then worse, you may have re-aggravated the injury that originally caused your sciatica.

Sudden injuries and repetitive overuse injuries can lead to sciatic symptoms. Herniated discs are the most common cause of sciatica.

Age and underlying health conditions

In general, younger people heal more quickly than older people. But there are many underlying health conditions that can also slow your body’s ability to heal. Some conditions include:

• high blood pressure
• diabetes
• obesity
• heart disease
• alcoholism
• malnutrition
• smoking

Infections

An epidural abscess is a collection of pus that develops between the bones of your spine and membrane of the spinal cord. It may lead to swelling that puts pressure on your nerves and leads to sciatica.

Wear and tear

Wear and tear on your spine can lead to a condition called spinal stenosis, which is narrowing of the spaces within the spine. This narrowing can compress your nerve and lead to sciatica.

Lifestyle issues

Sciatica often responds to gentle exercise. It’s thought that mobilizing the sciatic nerve may help improve symptoms by decreasing nerve sensitivity. Gentle stretching and exercising may be recommended as a part of treatment.

Alternatively, a sedentary lifestyle and spending a lot of time sitting can potentially aggravate symptoms of sciatica.

Spinal mass or tumour

In rare cases, a cancerous mass can put pressure on your sciatic nerve. One very rare type of tumour that can develop is called a malignant peripheral nerve sheath tumour.

What to do if it’s getting worse

Sciatica often responds to home treatment, but you should see a medical professional first to make sure you’re dealing with sciatica. If you haven’t already tried treating your symptoms at home, you may find the following methods helpful:

• Cold. Try applying an ice pack or cold compress to the painful area for about 20 minutes several times a day.
• Hot. You can apply hot packs or heating pads to the sore area for 15 to 20 minutes several times per day after the first couple of days to stimulate blood flow to the injured area.
• Nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs like aspirin or ibuprofen can help you manage pain, swelling, and inflammation.
• Physical therapy, stretching, and exercise: A physical therapist can help you strengthen weak muscles and stretch tight muscles that may be contributing to your pain. The United Kingdom’s National Health Service recommends resuming normal activities and gentle exercise as soon as possible. Always perform these activities under the guidance of a professional.

Seeing a doctor

If you’ve already tried home remedies but your pain is getting worse, it’s a good idea to visit a medical professional.

Your doctor may prescribe muscle relaxers, stronger pain killers, or other medications. In some cases, they may recommend epidural steroid medications. These medications are injected into the area around your spinal cord to reduce inflammation.

In certain cases, surgery may be the best option. This includes instances of worsening pain, pain that hasn’t improved with other treatments, and severe weakness in muscles that results in loss of bladder or bowel control.

One option is a microdiscectomy, a minimally invasive surgery that often offers quick relief of symptoms. The procedure removes the disc material that’s putting pressure on your sciatic nerve.

A laminectomy may also be considered, which is a surgery that involves removing bone to ease pressure on the spinal cord.

How long does sciatica typically last?

Sciatica typically lasts about 4 to 6 weeks. But about 30 percent of people still have noticeable symptoms after a year.

It’s not always clear why some people develop chronic sciatica and others don’t. Some risk factors linked to chronic sciatica include improper lifting techniques and not engaging in regular moderate-intensity physical activity when possible.

Risk factors for recurrent herniated discs include:

• diabetes
• smoking
• disc protrusion

Will it come back?

Sciatica may recur, especially if the underlying cause isn’t treated. For example, if you use improper lifting techniques and developed sciatica after herniating a disc, continuing to use that same lifting technique puts you at risk of injuring your back again.

A 2016 study found that in a group of 341 people seeking non-surgical care for a lower back herniated disc, 23 percent of people with leg pain experienced pain again within a year, and 51 percent experienced pain again within 3 years.

The researchers also found 28 percent of people with lower back pain experienced pain within a year, and 70 percent experienced pain within 3 years.

A 2015 review of studies found that nearly half of 609 people seeking treatment for leg and back pain experienced symptoms for more than 3 months. Just under 75 percent of the participants in the study had sciatica.

How to prevent a recurrent sciatica

Making lifestyle changes like the following may help you prevent recurring sciatica symptoms:

• Eat a balanced diet and exercise regularly.
• Minimize sitting, and sit with good posture.
• Avoid bending your back when lifting heavy objects.
• Choose exercises that are unlikely to cause lower back injuries.
• Avoid smoking.
• Minimize your chances of falling by wearing sturdy shoes and keeping the floors of your house free from clutter.

When to talk with a professional

Most of the time, mild sciatica will go away within 4 to 6 weeks. But you should talk with your doctor at the onset of symptoms to make sure you’re dealing with sciatica. You return to see a medical professional if:

• your pain is getting progressively worse
• your symptoms start after a sudden injury
• you have severe pain, muscle weakness, or numbness
• you lose control of your bladder or bowels
• symptoms last longer than 6 weeks
• pain interferes with your daily life
• you haven’t responded to treatment after your initial visit to see a health professional

After your initial visit to see a health professional, you should discuss a plan for when to return if symptoms haven’t gone away.

The bottom line

Most of the time, sciatic pain goes away within a couple months. It’s best to see a medical professional at the first sign of symptoms to develop a treatment plan.

Some people have pain that may last longer than average. To prevent recurrent sciatica, try not to bend your back while lifting. It’s also a good idea to consider exercising regularly and eating a balanced diet.

If you have severe pain, your pain is getting progressively worse, or if you notice anything else concerning, it’s a good idea to speak with a health professional.

https://www.healthline.com/health/back-pain/why-is-my-sciatica-not-going-away

Best Sleeping Positions with Sciatica Cushion

From thelibertarianrepublic.com

Sciatic patients find it difficult to sleep since lying in certain positions can put pressure on their nerves and cause irritation, as well as flare-up of symptoms.  Sciatica mimics with symptoms such as shooting pain along the nerve. To relieve this, you have to sleep in certain positions less likely to cause pain. 

Sciatica can be detrimental to the quality of your sleep. According to studies, people with chronic lower back pain often deal with sleep disorders. Some trial and error must be done for you to know the best sleeping position for your sciatica.  For instance, you may need sciatica cushion to maintain the natural alignment of your spine. Check out the following sciatica sleeping positions.

• Sleep On Your Side 

Side sleeping helps minimize pain as it takes the pressure off your irritated nerve. So, you need to lie on your mattress with your bruised side on top. Also, put a small cushion between your waist and mattress to minimize side bending. 

• Put A Pillow In The Middle Of Your Knees

Position the pillow between your knees so that your pelvis and spine can remain in a neutral place. This will stop your legs from rotating in the night. You can also do the following:

• Place your shoulder on the mattress as you relax your body against your mattress.
• Bend your knees slightly, then place a thin pillow between them.
• Place a smaller pillow under your waist in case of a gap.  

• Foetal Position

A foetal position will open up space between your vertebrae, which may minimize back pain produced by a herniated disc. But a smaller percentage of people find it worsening their pain. In such a case try the following positions. 

• Sleep on your side and lift your chest to be in a C like position. 

• Lie on your back with a pillow under your knees

If you lie on your back, you’ll dispense your weight uniformly across your back. Similarly, put a dense cushion underneath your knees to sustain your spine curvature by soothing your hip flexors. And sleeping on your back with a cushion under your head offers support.

• Use A Pillow Under Your Lower Back

If you place a towel or thin cushion beneath your lower back, it will keep your spine in an unbiased position by decreasing the space between your back, as well as the mattress. For instance;

• Lie facing-up using a relaxing cushion behind your head.
• Slide a skinny pillow below your lower back to restfully keep your pelvis in an unbiased location.
• Also, combine this method using a pillow beneath your knees to keep you extra comfortable. 

Conclusion

In case you have sciatica pain, sleep on your side or back rather than sleeping on your stomach, which might aggravate pain. Also, if you love sleeping on your back, put a cushion between your knees, your waist, and the mattress. Also, if you like sleeping on your back put a sciatica cushion beneath your lower back, as well as knees to reduce pain. 

https://thelibertarianrepublic.com/best-sleeping-positions-with-sciatica-cushion/

Is Walking Good for Sciatica?

From healthline.com

Sciatica pain can often start in the lower back and radiate down your hip and leg. It may also affect the hips, buttocks, feet, and toes. The pain can range from mild to excruciatingly severe. Most often it occurs when a disc between the vertebrae in your spine breaks through its outer lining and compresses nerves in your back.

Whether walking will help relieve or worsen the pain depends on the cause of your sciatica and the severity of your pain. It’s best to consult with a doctor or physical therapist to find a treatment, exercise, and stretching program appropriate for you.

Sciatica usually resolves on its own in a few weeks. Treatments are available to help with pain, and in most cases the prognosis is good.

Walking with sciatica

Is walking good for sciatica? The short answer is, “It depends.”

Whether you should walk and how much you should walk are questions to discuss with your doctor or physical therapist. The general view now is that movement and activity are a good thing for people with sciatica, as long as you walk correctly and are not increasing pain.

J.D. Bartleson, MD, professor emeritus of neurology at the Mayo Clinic and a fellow of the American Academy of Neurology, said, “If walking doesn’t bother the sciatica pain, it’s a good way to stay in condition and to reduce your risk of deep vein thrombophlebitis and blood clots because you’re actively moving your legs.”

“But for some people,” he cautioned, “the pain is aggravated by walking.”

Stuart Fischer, MD, had similar advice. “On the one hand, it’s always good to be moving about and active. On the other hand, too much walking when your sciatic nerve is irritated could even make the problem worse. And what I always tell people who are walking to remember, is that wherever you go, that’s only half the distance. You have to get back.”

Dr. Fischer has been in practice for more than 40 years and is the former editor-in-chief of OrthoInfo, the patient website of the American Association of Orthopaedic Surgeons.

How to walk with sciatica

Robert Gillanders, DPT, a board certified clinical specialist in orthopaedic physical therapy, told Healthline that walking can be helpful because it’s “often one of the first therapeutic exercises one can do.”

“I regularly have patients start this by doing multiple short walks each day. Postural muscles will lose their endurance when in a reactive state, as seen with sciatica, so regular posture changes are helpful.”

He suggested “short walks, gentle stretching, followed by ice, while lying supine [face up] or prone [face down].” Repeat the process often, he said. “Pace should be conversational. The terrain should be flat. Keep distances short, and take breaks…as needed.”

He also advised, “Good posture is essential in both standing and sitting. Supportive walking shoes are a must.”

When not to walk

Fischer stressed that “your goal of treatment is to try to reduce the inflammation so that the pain gets better. So very often, we tell people with sciatica to limit their activity so that the inflammation goes down. And most often it will get better with rest.”

When will walking make sciatica pain worse? Dr. Bartleson said that for some people the spine pain can be increased when they stand up.

“If you put your hand in the small of your back, you get a little curve there when you stand up,” Bartleson said, “and that curve narrows the holes where the nerves leave the spine. That can actually increase your spine pain. Walking makes those people worse.”

“Those people are aided by a cane or walker,” Bartleson said. “I’ve seen this especially in what’s called lumbar spinal stenosis, where the spinal canal is narrowed so when they stand up, they get more pain, often more on one side than the other. Lumbar stenosis typically causes bilateral pain (and other symptoms) while sciatica is usually unilateral.”

Physical therapist Gillanders specified when and when not to walk. “When pain is greater than 7 out of 10, I have patients do nothing, just rest. (Red light.) Pain from 4 to 6 out of 10 is a yellow light, where I have people do shorter bouts of walking. Pain that is a 0 to 3 out of 10 is a green light; activity should be only minimally restricted.”

Options to relieve pain

Sciatica pain can range from mild to overwhelming. Remedies for pain relief included:

• rest
• medication
• physical therapy
• massage
• in severe cases, surgery

Depending on your degree of pain and discomfort, you can try some of these measures:

• Apply heat or cold packs alternately to your lower back.
• Take over-the-counter anti-inflammatories such as aspirin or ibuprofen. Some people find relief in alternating types of OTC anti-inflammatories.
• Do gentle stretches designed for sciatica.
• Use massage or yoga to help reduce your pain. If yoga makes it more painful, stop and talk with a medical professional.
• Bracing or taping your lower back may be helpful in some cases, according to physical therapist Gillanders.
• Try water walking or water exercises.
• Avoid sitting in soft chairs and couches, which may worsen the pain.
• Every individual is different, and there’s no one-size-fits-all when it comes to treating sciatica.
• If your pain is severe and persistent, discuss other remedies with a medical professional.

Treatment

Other remedies for sciatica pain are available. Your doctor may prescribe a muscle relaxant, a stronger pain medication, or other types of medication.

The doctor may also suggest a steroid injection to relieve inflammation and pressure on the affected nerve.

If your pain is severe and disabling after 3 months of conservative treatment, the doctor may suggest surgery. Surgery to remove the herniated disk has a good success rate.

Physical therapy

Your doctor may refer you for physical therapy for an individually designed exercise and stretching program. But many health professionals prefer patients to wait and see if the sciatica improves on its own.

Recent evidence may prompt more doctors to prescribe physical therapy.

A 2020 randomised clinical trial found that early intervention with physical therapy for sciatica produced greater improvement in pain and mobility.

A physical therapist may use a variety of techniques to help with pain, improve flexibility and strength, and relieve stiffness in your joints. These may include passive techniques and more active exercises.

Physical therapist Julie Fritz, dean for research at University of Utah’s College of Health, describes a program of physical therapy exercises for sciatica that includes repeated movements in certain directions to help relieve pain.

Fritz emphasizes the need for people with sciatica to be proactive and optimistic and inform themselves of available treatments.

When to seek care

It’s a good idea to see a medical professional early on if you have persistent back pain that radiates down your hip and leg.

This will give you an accurate diagnosis of sciatica and what’s causing it. Although in 90 percent of cases sciatica results from a herniated disk, other problems, such as spinal stenosis, are possible causes.

It will also give you the opportunity to seek out physical therapy or other possible treatments as soon as possible.

The bottom line

Sciatica pain can be disabling, but in most cases recovery prospects are very good.

Walking in moderation may help you stay flexible and in better condition if you can walk without pain.

Many pain reduction techniques are available. New evidence suggests that targeted physical therapy begun early on can help your recovery.

https://www.healthline.com/health/back-pain/is-walking-good-for-sciatica

Sciatica and therapy: Pope's health through the decades

From theeastafrican.co.ke

Until now, the 84-year old's biggest affliction appeared to be sciatica, a chronic nerve condition that causes back, hip and leg pain and has occasionally forced him to cancel official events. He has dubbed the condition "a troublesome guest".

Pope Francis, who has just undergone surgery for an inflamed large colon, is believed to be otherwise in relatively good health, despite having had part of his lung removed when young.

Until now, the 84-year old's biggest affliction appeared to be sciatica, a chronic nerve condition that causes back, hip and leg pain and has occasionally forced him to cancel official events.

He has dubbed the condition "a troublesome guest".

Francis almost died when he was 21 after developing pleurisy -- an inflammation of the tissues that surround the lung -- according to biographer Austen Ivereigh.

He had part of one of his lungs removed in October 1957. He recalled the incident in a recent book, "Let Us Dream", saying: "I have some sense of how people with coronavirus feel as they struggle to breathe on ventilators."

Pope Francis. PHOTO | FILE | NMG

The Argentine pontiff also talked about the surgical removal of cysts from the top lobe of his right lung in an interview about his health with renowned Argentinian journalist and doctor, Nelson Castro.

He insisted he had made "a complete recovery... and never felt any limitation since then".

In January, Francis received the coronavirus vaccine alongside his predecessor, ex-pope Benedict XVI.

As archbishop of Buenos Aires, Francis was treated by a Chinese acupuncturist for his back pain, Ivereigh wrote in The Tablet Catholic weekly in May.

He also suffered "an almost fatal gallstone infection" at the end of his time as a Jesuit provincial, and had a "brief" issue with his heart in 2004 after a slight narrowing of an artery, the biographer said. Problems with a "fatty liver" were overcome through changes to his diet.

'Walk like a broody chicken'

The pope's distinctive limp, which becomes more pronounced when he looks tired, is due to a flat foot, rather than his sciatica, Francis told Castro for his book "The Health of Popes".

"When you see me walking like a broody chicken, it's because of that affliction," the pope said.

Pope Francis, who was born Jorge Bergoglio, was head of the Jesuit order in the 1970s during Argentina's brutal military dictatorship. He has also previously sought mental health support.

He spoke with "a great woman psychologist" once a week for six months during the dictatorship, he told Castro, to help him with anxiety. Nowadays he deals with it by listening to Bach or sipping "mate", a popular Argentinean herbal drink.

The pontiff is reported to go to bed at 9pm and read for an hour before going to sleep for six hours and waking at 4am every day. Lunch is invariably followed by a 45-minute nap.

Francis's Sunday operation was scheduled and performed under general anaesthetic to address symptomatic diverticular stenosis of the colon.

The condition causes potentially painful inflammation of the diverticulum, a pocket that can form on the colon walls and which tend to multiply with age. Patients with diverticulitis may experience lower abdominal pain, fever or rectal bleeding.

Francis underwent a left hemicolectomy, in which the descending colon -- the part attached to the rectum -- is removed.

He "is in good general condition, alert and breathing spontaneously", spokesman Matteo Bruni said in a statement, adding "a stay of about seven days is expected, barring complications."

Ivereigh noted "how freely and transparently Francis discusses his various conditions, physical and psychological. Imagine any other head of state laying themselves bare this way: Biden? the Queen?"

"How far we are from the Vatican refusing to confirm the Parkinson's everyone could see in the face of John Paul II," he wrote in The Tablet.

https://www.theeastafrican.co.ke/tea/news/world/sciatica-and-therapy-pope-s-health-through-the-decades-3462884

Say No Returning to Sciatica Pain – Helpful Remedies

From womenfitnessmag.com

If you are reading this blog then this means you have experienced this irritating pain that starts from the back and ends in one leg moving through hips and buttocks.

Yes, sciatica! How do I know this pain? I have witnessed it for almost 4 years of my life and not only me but millions of women around the globe have experienced this uncomfortable pain especially pregnant females.

People who have not experienced sciatica just consider it a pain in the lower back or as pain that prevents you in your movement. If you have gotten rid of this pain don’t think that it cannot return. But you can always prevent it from returning by following some precautions and preventive measures.

Before I take you to the preventive measures let’s give a small summary of Sciatica pain history.

Common causes of sciatica:

Many causes can result in sciatica, for example:

• Sacroiliac joint dysfunction
• Piriformis syndrome
• Lumbar stenosis
• Disc degeneration disease
• Bulging lumbar disc
• Ruptured lumbar disc

Symptoms of sciatica:

The sciatica is one of the longest nerves in the body that is rooted in the lumbar spine and branches off into the hip expanding through the legs to the feet. This nerve controls and helps in feeling the lower body.

Sciatica results in the compression and irritation of the sciatic nerve. This compression and discomfort can result in the feeling of weakness and numbness along the nerve path.

Remedies for Sciatica:

The treatment for sciatica pain depends on the symptoms and severity of the pain. Remedies that can help are,

• Decompression therapy
• Chiropractic care
• Therapeutic bracing
• Therapeutic massage
• Stretching exercises
• Steroid injections
• Physical therapy
• Ice, heat, and rest therapy
• Oral medications (anti-inflammatory, muscle relaxant, etc)
• Surgery (severe cases)

Tips for preventing sciatica:

It is difficult to prevent sciatica always. For example, if you become pregnant, or you fell, or you are facing disc degenerative disease, you can always get sciatica back in these conditions. But some tips can in many cases help you in preventing the pain from returning or can help you in lowering your pain. Let me tell you how my ideas can help:

• Quit smoking:
  

  Smoking can not only destroy your lungs but it makes your nerves weak. It is observed that most smokers end in developing sciatica pain and can easily get disc degenerative disease.

• Don’t sit for hours:
  

  If you have a desk job, then be sure that you get up and keep walking around regularly throughout the day. A bad posture and sitting at a seat for hours can easily lead you to sciatica.

• Use shoes for sciatica problems:
  

  No matter what the cause of sciatica is but one thing is for sure that wearing proper footwear can help you in reducing the pain and can help you in relieving the underlying cause. Having good arch and gel beds are mandatory for sciatica shoes. Always remember a good arch will balance your body weight on the tip of your toes and in this way your complete weight will not put pressure at one point. Don’t choose any shoes for sciatica without knowing in details feature, pros and cons.  To find out a perfect sciatica shoes you can check out this article and also you will find different types of shoes review that’s help to choose right one. 

• Exercise regularly:
  

  Exercise other way around is always healthy. But if you have faced sciatica once in your life don’t stop exercising regularly. Brisk walk and going to the gym can not only help you in your physical well-being but will help you in toning your back and abdominal muscles as well.

• Weight loss:
  

  Weight loss can not only help you in preventing sciatica pain but also helps you with many other problems. Maintaining a good body weight will lower the pressure on your sciatica nerve.

• The sciatica pain can be very disturbing, uncomfortable, and can return in many cases, for example, if you are obese, if you don’t exercise, if you have flat feet and you are not using shoes for sciatica problems, etc. But the tips I have mentioned above can help you in fighting back with it and have a normal life for you.

• https://www.womenfitnessmag.com/say-no-returning-to-sciatica-pain-helpful-remedies/
  

Sean McCawley: More help with sciatica

From napavalleyregister.com

Last week we shed light on sciatica, a common injury affecting the general populations in everyday life. Sciatica is a lower back issue that causes numbness, lack of strength and nerve pain throughout the lower back that tracks down the lower extremities.

These symptoms are caused by disruptions to the sciatic network of nerves in the lower back and hip region. Compressed vertebrae, tight muscles and insufficient muscle tone contribute to this pain.

In part one of our sciatica discussion, we looked at these contributing factors of sciatica. We left off with how we can use a structured exercise routine to manage sciatica pain and possibly preventing it from occurring in the first place.

Adherence to exercise is one of the most important terms we emphasize within our personal training services. A critically important part of any effective exercise program is the ability to stick with a routine on a regular basis.

We can have the most ground-breaking exercises displayed in front of us at our local gym, on social media ads, or fitness classes. However, these productive resources won’t do anything if they are left unused. Proper exercise adherence should include two to three times a week of a planned-out exercise routine with the purpose of enhancing our livelihood.

Our lives turn out to be pretty nice when we are free of pain, have energy, and go throughout our day feeling happy and strong. Here are two exercises that are easy to adhere to and master that can be performed on a weekly basis:

Zombie Squat

A squat is a compound lower body movement responsible for change in elevation of the hips. This movement not only applies productive muscular stress to the lower extremities, but also utilizes the musculature of the abdominal and paraspinal muscles that circumference the spine.

Additionally, improved muscle functionality in the ankles, knee, and hips assist in keeping the hip joint free of impingement over the sciatic nerve in the buttock region.

Reinforcing squat muscles will lead to improving the muscular architecture surrounding the sciatic nerve network to decrease the likelihood of sciatic symptoms in the lower back and posterior hip region.

To perform the zombie squat, extend your arms out in front of the body to where the hand is elevated below the collar bones. While keeping the chest and head upright, point the toes forward and apply pressure to the ground like you are “spreading a crack apart in the ground.”

You should feel the glute muscles activate as your knees point slightly outward. Sit your hips down and back until you feel a brief stretch in the glute and hip flexor region. Ensure to keep the pressure on the heels.

Pay special attention to ensuring the heels don’t come off the ground or to let the arches of the feet collapse in. As you ascend form the squat, “push your heels into the ground” on the way up. This ensures utilization of the lower extremity to stand up. Repeat this movement for 3 sets of 5 to10 repetitions.

The Push-up

It seems that a push-up would be responsible for primarily upper body muscles. However, the push-up is a dynamic exercise featuring productive muscular stress on the elbow, shoulder, thoracic spine, the posterior and anterior aspect of the lower back, hips, knees, and ankles.

When performed with a purpose of strengthening these significant areas, push-ups cover a lot of ground toward increasing overall body strength and decreasing annoying injuries.

                                                                 Dreamstime

Positioning the body face down and ensuring the hips and knees are strong is a physically and neurologically demanding movement requiring coordination of a vast area of muscular activation. When performed correctly, push-ups are a potently effective tactic to improve upper body strength while also reinforcing the structural integrity of the spine, hips, knees, and ankles.

To perform, position your body similar to a straight arm plank position. Lower your body to where the elbows just cross the border of the back of the body, then push the body up to the straight arm plank position. Ensure that the knees stay extended.

Avoid injuries to the shoulder by decreasing the amount of elevation travelled toward the ground. If there are sensations of uncomfortable pain, go with the less is more principle.

Once you feel comfortable with your strength, perhaps you can progress by increasing the amount of distance travelled downward on each push up movement. This movement can also be done from an inclined surface to modify the difficulty level. Repeat this movement for 5 to 10 repetitions for three sets.

Tactics to alleviate pain should include two key themes, simple and effective. Living with physically debilitating pain is a sensitive topic. We don’t want to make things worse by putting in exercises that don’t work for a particular pain symptom. However, a primary objective should be to recover from a pain causing issue and return to everyday life activities.

When making the decision to commit to an exercise program, go into each session with the intention of eliminating risks of injuries, being as productive and efficient as possible, and feeling better finishing the workout than when you began.

We can’t thrive in life when being held up by painful symptoms such as sciatica. Pick exercises that are simple, effective, and easy to replicate on weekly basis to help us live pain free, happy, and strong lives.

Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com or visit the website napatenaciousfitness.com.

https://napavalleyregister.com/lifestyles/columnists/sean-mccawley/sean-mccawley-more-help-with-sciatica/article_0448f543-b065-579e-819a-360f0c25b863.html

Whoopi Goldberg Shared an Update on Her Health After Being Hospitalised

From self.com

Moving her leg was “impossible,” she said

After a weeklong absence from The View, Whoopi Goldberg gave viewers an update about what happened—and why she needed to be hospitalised.

“Yes, it's me. I'm back,” Goldberg said on the June 29, 2021, episode of The View. “I was out because I was dealing with something called sciatica, which is basically a bulging disc in your back and it impacts the sciatic nerve, which sends pain down your leg.” 

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The sciatic nerve branches off from your lower back, through your hips and butt, and down the back of each leg, the Mayo Clinic explains. When the nerve is pinched, it can cause pain and discomfort that radiates down the leg along the path of the sciatic nerve. Most commonly, a herniated or bulging disc is the cause of that pinching. But a spinal bone spur or a condition called spinal stenosis can also cause sciatica.

For some people, sciatica pain is a mild ache or a sharp excruciating sensation, the Mayo Clinic explains. Others feel something like an electric jolt, tingling, or even muscle weakness.

“I'm telling you, it's like a bad boyfriend who came back to mess with me,” Goldberg said of the pain. “There I was trying to move my leg, impossible to do. It was really horrible, but I'm glad to be here.” 

Treatment for sciatica can include medications, such as muscle relaxants and anti-inflammatory medications. For more severe pain, treatment may require corticosteroid injections, which directly affect inflammation around the nerve, the Mayo Clinic says. In even more severe cases, such as if other pain relief options aren't helpful or if the compressed sciatic nerve is causing bladder issues or serious muscle weakness, surgery may be necessary to relieve pressure on the nerve. Once the initial pain has subsided, physical therapy may be useful to regain movement in the affected area and help strengthen your back muscles to prevent further injuries.

Goldberg didn't give too many details about her treatment process, but she said that she's been lying in a hospital room and using a walker to get around. “I didn't know I needed it,” she said. “And you know what? That first step with the walker, this is my new best friend. I am just gliding along.” 

https://www.self.com/story/whoopi-goldberg-hospitalized-sciatica