Sciatica - Know the symptoms of a condition that gives Mike Tyson the worst nightmares

From timesnownews.com

Mike Tyson, who recently appeared in the Bollywood film Liger, also said that the back pain is what made him quit boxing after suffering painful flare-ups that left him bedridden for two weeks in 2020. He admitted to suffering from sciatica

New Delhi: Often people like heavyweight champion Mike Tyson are assumed to be immune to health problems – especially strength-related. But this is a myth; shockingly, even Mr Tyson struggles with a common health problem - sciatica. The heavyweight icon was recently spotted in a wheelchair while passing through the Miami International Airport – what’s more, he even admitted to being a sciatica patient.

Sciatica is a condition characterised by pain in the hips, lower back, and legs.

“I have sciatica every now and then, it flares up. When it flares up, I can’t even talk! Thank God it’s the only health problem I have. I’m splendid now,” he said in an interview on Newsmax TV.

Tyson, who recently appeared in the Bollywood film Liger, also said that the back pain is what made him quit boxing after suffering painful flare-ups that left him bedridden for two weeks in 2020.

Mike Tyson was recently spotted on a wheelchair while passing through the Miami International Airport – what’s more, he even admitted to being a sciatica patient. (Photo credit: Mike Tyson/Instagram)

What is sciatica?

Sciatica is when the nerve becomes compressed or irritated. The nerve stretches to the lower back through the hips to the feet causing debilitating pain when injured. Besides the pain, there are many other symptoms that patients may experience, such as:

1. Weakness
2. Numbness
3. Tingling sensations

The symptoms are likely to be concentrated on the back of the leg, foot, toes, and bottom. If left untreated, the pain and discomfort can be debilitating and compromise the quality of life. The signs can get worse at night and due to slight movement.

What are the causes of sciatica?

Sciatica is a relatively common condition affecting 10 to 40 per cent of people at some point in time. It is majorly caused by inflammation, displaced herniated disk, and bone enlargement due to arthritis.

To treat the condition, home remedies, self-care and exercise are recommended. Health bodies warn against engaging in high-intensity spots, movement, and exercise that may strain the nerve. Yoga can help improve flexibility and treat pain as well while keeping the back strong.

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 dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/sciatica-know-the-symptoms-of-a-condition-that-gives-mike-tyson-the-worst-nightmares-article-93874961

 

How to ease the symptoms of sciatica

From erienewsnow.com

By Dana Santas, CNN

Often associated with low back pain, sciatica tends to be more of a pain in the butt -- and sometimes also the leg. That's because the pain travels along the sciatic nerves, the longest nerves in your body. Each sciatic nerve runs bilaterally from the base of your spine through the deep muscles of your buttocks and down the back of a leg.

In the preceding two articles in this series, I helped you understand more about the possible origins of your back pain and how to begin finding relief through exercise. Now we focus on assisting those who are suffering specifically with sciatica.

No magic bullet for sciatic pain

When injured, compressed or irritated, a sciatic nerve causes significant discomfort, including shooting pain in typically one side of your bottom, unabating painful tingling, or numbness and weakness down the back of one or both legs. As many as 40% of adults experience sciatica in the course of a lifetime, experts have estimated. Unfortunately, without proper treatment, the condition can become chronic.

If you've experienced sciatic pain, you've probably spent hours searching the internet for ways to make it stop, only to encounter conflicting advice. That's because sciatica is a symptom of numerous conditions that respond to different treatments. The most common causes originate from either nerve compression coming from the lumbar spine, or nerve impingement due to muscle tension in the buttocks, trapping the sciatic nerve.

With sciatica's varying causes, there isn't a single magic bullet for relief. However, the right corrective exercises, done regularly, can be effective in not only relieving sciatica but also preventing it. Read on for techniques to try to help you determine the cause of your pain and the best ways to alleviate it.

Exercises for relief and prevention

You may feel your most significant sciatic nerve pain in the muscles of your butt or down your leg, but that pain doesn't necessarily mean it originates there. Although muscle tension in your hips could be causing the pain, the pressure on the nerve could also be coming from your low back due to spinal compression and pelvis position. That's why you should try different exercises that address those different areas to see how your pain responds.

Below, I describe the best approaches to take to determine the origins of your pain and share exercises you should do for relief and prevention. When practicing any exercises, stop immediately if your pain increases or feels "wrong."

The exercises noted below are designed to address the most common causes of sciatica, but not all types of back pain respond to the same remedy, so not all exercises will work for everyone.

Important note: Talk with your doctor to understand the source of your pain and get approval before beginning any exercise program.

Origin: Lumbar spine

When your sciatica stems from your lumbar spine and pelvis position, it helps to activate and strengthen deep core muscles to stabilize your low back while also working to put your pelvis in neutral alignment.

The seated bent-knee block hold demonstrated in this video works to strengthen low, deep core muscles while activating your inner thighs to help realign your pelvis. If being seated on the floor is too much for you now, do the modified version of the exercise, seated on a chair (also demonstrated in the video) or go back to the breathing bridge exercise included in the second part of our series, which works muscles in a similar manner.

As you try this exercise or any of the variations noted above, be sure to tune into your mind-body connection, so you can better understand the sensations you experience and how you should respond. If your pain becomes more acute or increases at all, stop immediately. If your pain decreases, it indicates you're on the right track in treating your sciatica. Practice two to three rounds of this exercise once or twice a day over the next several days to see how you feel.

You might also want to try this hip flexor exercise as it also works to realign your pelvis to take pressure off your lumbar spine.

Origin: Hips and buttocks

We've already covered how tight hips lead to low back compensation, resulting in back pain. Tight hips can also cause sciatica due to tense muscles in the middle of the buttocks -- your piriformis muscles -- putting pressure on the sciatic nerve. This condition is known as piriformis syndrome. If piriformis syndrome is the cause of your sciatic symptoms, releasing tension in your hips will take pressure off the nerve to relieve your symptoms.

The seated hip-opening twist in this video is designed to stretch your piriformis. Try this exercise slowly and carefully, paying attention to your form as you rotate. The twist needs to initiate from your midback. Do not force it, as compensating from your low back could exacerbate any lumbar disc issues. Stop if your pain worsens.

If you feel your sciatic symptoms abate while practicing this exercise, do two to three rounds once or twice a day for a few days to see how you progress. You should also try the hip-opening reclined and seated figure-four exercises included in the full video at the top of this article.

Manual soft tissue techniques, such as massage and foam rolling, can also provide some symptom relief, but the only way to prevent sciatica is by proactively using corrective exercise to strengthen, mobilize and realign the areas of your body that were causing the issue in the first place.

Look for the final instalment of our series to help you create a proactive, long-term strategy for maintaining your back health for a pain-free, active lifestyle.

https://www.erienewsnow.com/story/47126344/how-to-ease-the-symptoms-of-sciatica 

Sciatica Stretches and Exercises: What to Try or Avoid

From verywellhealth.com 

Learn which ones can help or make sciatica worse

Sciatica is a painful condition that may be relieved by specific stretches and exercises that target the lower back and lumbar spine. Doing so can reduce pain in the back, hip, and outer leg caused by compression of a sciatic nerve. This includes sciatic pain commonly experienced by older adults, people with pregnancy, or those with obesity.

With that said, there are exercises that can help and those that can make sciatica symptoms worse.

This article will help you understand the causes of sciatica and some of the sciatica stretches and exercises that are safe and effective. It will also list some of the exercises to avoid while recovering from a condition that may affect up to 40% of people at some point in their life.

Verywell / Nez Riaz

What Is Sciatica?

Sciatica occurs when the compression of the bones of the spine or the narrowing of the spinal canal (which houses the spinal cord) places pressure on the sciatic nerve, resulting in a pinched nerve. This may be due to slipped disc, bone spurs, or a lower back injury.

The sciatic nerve is the longest nerve in the body. It runs from the lumbar spine of the lower back down the leg and to the foot. When it is compressed, irritated, or inflamed, it can cause symptoms like:

• Sharp burning pain in the upper buttock
• Shooting pain in the back, hip, and outer side of the leg
• Tinging or pins-and-needles sensations

Sciatica Risk Factors

The modifiable and non-modifiable risk factors for sciatica include:

• Being over 50
• Obesity
• Smoking
• Pregnancy
• Occupations or sports where back muscles or heavy weight are involved

Stretches for Sciatica

Sciatica often gets better on its own with time, but some stretches may help speed up the process. Gentle stretching can help loosen lower back muscles that tend to "seize" following an injury. They can also help if you've been sitting for a long period and are overweight (or are carrying extra weight during pregnancy).

There are certain rules you should follow to reap the benefits of gentle stretching for sciatica:

• Always warm up with light aerobic activity before stretching.
• Avoid stretches that involve bending forward or rotating at the torso.
• Do not force a stretch. If you feel resistance, don't push yourself.
  
• If you feel the muscle tense up, stop, relax the muscle, then try again.
• Never stretch cold muscles. If you can't do warm-up exercises, apply moist heat for 15 to 20 minutes before stretching.
• If you experience pain doing a particular stretch, stop doing it.

The recommended stretches used to relieve sciatica are all done on the floor lying on your back. The only equipment you would need is a belt.

Single Knee-to-Chest Stretch

The single knee-to-chest stretch is done on the side of the body with sciatica as well as the side of the body without.

To do the single knee-to-chest stretch:

1. Lie flat on your back.
2. Wrap your hands around one knee and gently pull to your chest as close to your chest as possible until you feel a stretch in your lower back.
3. Keep the opposite leg relaxed in a comfortable position, either with your knee bent or your leg extended.
4. Hold for 15 to 30 seconds.
5. Lower the leg and repeat on the opposite side.

Double Knee-to-Chest Stretch

This is a variation of the single knee-to-chest stretch. For this stretch, you need to focus on keeping your back fat on the floor.

To do the double knee-to-chest stretch:

1. Lie flat on your back with your knees bent and your feet flat on the floor.
   
2. Wrap your hands around both knees and gently pull to your chest as close to your chest as possible until you feel a stretch in your lower back. Do not force the stretch.
3. Keep your back flat on the floor. Avoid curling up into a ball. This helps centre the stretch on the lower back muscles.
4. Hold for 15 to 30 seconds.
5. Lower your legs and relax.
   

Side-to-Side Knee Stretch

This stretch is particularly useful for people with a pinched spinal nerve as it gently rotates the lumbar spine.

To do the side-to-side knee stretch:

1. Lie flat on your back with your knees bent and your feet flat on the floor.
   
2. Extend your right arm level with your shoulder.
3. Gently bring both knees to the left as far as you can go without pushing.
4. Hold for 15 to 30 seconds.
5. Return your knees to a central, neutral position.
6. Repeat with the opposite, extending your left and twisting to the right.

Supine Hamstring Stretch

The supine hamstring stretch activates the lower back muscles and hamstring muscle with the aid of a belt.

To do the supine hamstring stretch:

1. Lie flat on your back.
2. Lift your right foot and wrap either a belt or towel under the arch of the foot. (The belt would need to be long enough so that you can hold the ends and keep your leg straight.)
3. Bend the left knee and rest that foot comfortably on the floor.
4. Holding both ends of the belt, gently pull and lift your right foot toward the ceiling, keeping the leg straight.
5. Keep your back flat on the floor. Avoid twisting to the side or pulling too hard. You should feel a stretch without any pain or discomfort.
6. Hold for 15 to 30 seconds.
7. Lower the leg and repeat on the opposite side.
   

Gentle Exercises for Sciatica

Once you've warmed up, there are some gentle exercises that can further help ease sciatica pain. These same exercises can be used to help prevent sciatica in the future by keeping your lower back strong and flexible.

Exercises for sciatica are really no different than for any other training program. It should involve both aerobic activities to improve endurance and strength training to activate core muscles that provide lower back stability.

Low-Impact Aerobics

Low-impact aerobic activity increases circulation and helps to loosen stiff muscles. Start by warming up with 10 to 15 minutes of low-impact aerobic activity, such as:

• Riding a stationary bike
• Swimming
• Walking
• Water exercises

Your lower back, legs, or hips may feel stiff or a little achy when you start your warm-up. This is normal. The muscles should loosen up after a few minutes.

You should do a low-impact aerobic activity at least five times a week and slowly increase how long you do it. As long as you are not feeling pain, you can do this type of exercise daily.

Strength Training

For sciatica, strength training does not mean resistance training or weight training. Rather, it means using focused movements against gravity to build the muscles that support the spinal column.

The trick is to add activity gradually and to slow down if any pain or discomfort is felt. This approach is known as symptom-guided exercise.

After stretching and warming up with aerobics, move on to exercises that strengthen core muscles. All of the recommended exercises are done on the floor.

Pelvic Tilt

The pelvic tilt is one of the most effective ways to strengthen the muscles of the lumbar spine. It is also very safe to do even if you are pregnant.

To do the basic pelvic tilt:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your arms alongside your torso, palms facing down.
3. Gently tilt your tailbone toward the ceiling, tightening your stomach muscles.
4. Hold for three to five seconds.
5. Lower your tailbone.
6. Repeat for a total of eight to 12 reps.

The Bridge

The bridge requires a bit more strength and is something may need to ease into. If you have trouble, start with one or two only and add another rep every day.

To do the bridge:

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Place your arms alongside your torso, palms facing down.
3. Gently lift your buttocks and back, arching your back as far as it can comfortably go.
4. Hold for several seconds.
5. Lower your buttocks and back.
6. Repeat for a total of eight to 12 reps.

Modified Plank

The modified plank is a holding exercise that strengthens the abdominal muscles and, in turn, the back, obliques, and pelvic floor muscles.

To do the modified plank:

• Lie on your stomach.
• Raise yourself up so that you're resting on your forearms and knees.
• Position your elbows directly under your shoulders, and keep your head and neck aligned with your spine
• Tighten your abdominal muscles.
• Without moving your elbows or knees, create resistance by pressing them toward each other. You should feel tension without pain in all of your core muscles.
• Hold for five to 10 seconds.
• Relax and return to the start position
• Repeat for a total of eight to 12 reps.

As you get stronger, you can do two or more sets of these and add other core-strengthening exercises to the routine.

Strengthening exercises for sciatica should be done three or four times a week, but never two days in a row.

Exercises to Avoid If You Have Sciatica

Keeping active can loosen tight muscles and help you feel better. However, some activities and movements can put pressure on the lower back, hips, and/or thighs and make symptoms worse.

As a general rule, you should avoid squatting, twisting, running, jumping, or any high-impact activity if you have sciatica. You should also avoid bending forward with straight legs or any seated or lying exercise that requires you to lift both legs off the ground at the same time.

Here are specific exercises to avoid if you have sciatic nerve pain:

• Bent over row: This s a weightlifting exercise that strengthens muscles in the back. It can place extreme stress on the sciatic nerve, particularly if your back is rounded.
• Seated hamstring stretch: This is done with one leg stretched and the other leg bent. As you bend forward to stretch the hamstring, the sciatic nerve can be pulled and hurt.
• Forward bends: Avoid exercises that require you to bend forward from the waist, such as the downward dog used in yoga. This can hyperextend the back and sciatic nerve.
• Double leg lifts: Exercises that require you to lift both legs at the same time while lying can aggravate the sciatic nerve because the lower back takes on the weight of your legs.
• Squats: Full body squats put pressure on the lower back, aggravating sciatic pain. Squats also put pressure on the thighs and legs, worsening the sciatic pain in the leg as well.
• Deadlifts: Straight leg deadlifts (or Romanian deadlifts) stretch on the hamstrings and lower back with powerful force, placing undue stress on the sciatic nerve.
• Abdominal stretches: Abdominal stretches, including the cat-cow and cobra poses in yoga, create pressure on the lower back. This can stress the spine and worsen sciatic pain.
• Leg circles: Exercises that involve swinging your leg in a full circle can wrench the hamstrings suddenly, which can make sciatica symptoms worse.
• High-impact exercise: Exercises that put stress on the hips and pelvis can also aggravate sciatica. You should avoid running, jumping, high-impact aerobics, and horseback riding.

Summary

Sciatica often goes away on its own over time, but some kinds of exercise can help the pain and some can make it worse. Exercises that relieve sciatica include low-impact aerobic activities like walking, certain strengthening exercises, and gentle stretching.

Exercises that can make sciatica worse include high-impact activities like running and aerobics, hamstring stretches, and some core-strengthening exercises.

A Word From Verywell

The most important thing to remember about exercise and sciatica is not to overdo it. Once the sciatic nerve is already irritated, it doesn't take much to trigger symptoms. Listen to your body and stop or slow down if you experience any pain.

If you aren't sure how to do exercises on your own, talk to your healthcare provider. They may refer you to a physical therapist who can design an exercise program that's best for you.

FREQUENTLY ASKED QUESTIONS

• What can someone do for sciatica pain when pregnant?

  Even if certain stretches or exercises are not permitted while pregnant, there are other remedies for sciatica pain that are safe. Some ideas are to take a warm shower, use a heating pad, or take over-the-counter pain relievers that are safe for pregnant women.
• How often should someone do stretches to help sciatica pain?

  It is best to do sciatica stretches once daily to get the maximum amount of relief.

• https://www.verywellhealth.com/exercises-that-could-worsen-sciatica-297246