To Your Health: Treating sciatica at home

From timesleader.com

Back pain can happen for a number of reasons, and it’s always nagging at best and debilitating at worst.

The aches and pains we get from overworking our back muscles may come and go, but if you can’t get relief no matter what position you’re in, finding the source of your discomfort is the next important step.

If your pain radiates to your hips, buttocks and legs, you might have a nerve condition called sciatica. It could be caused by a herniated disk or bone spur on the spine or by spinal stenosis, which is a narrowing of the spine that puts pressure on the nerves.

Symptoms of sciatica include:

Muscle pain

Weakness

Numbing

Tingling

Sometimes, people with sciatica feel pain in one side of their body and numbness on the other, and the condition usually affects one leg at a time, but it can affect both.

Home Treatment

Sciatica tends to get better over time and can be treated using over-the-counter pain medication and physical therapy or acupuncture sessions. To alleviate pain and discomfort at home, the following tips are recommended:

Gentle muscle stretching

Stretches and body positions that reduce pressure on the sciatic nerve can help. Among them are:

Lying knee-to-hip stretch: Lie on your back and extend your legs. Raise a knee to your chest and hold it with your hands behind the knee. Pull the knee toward you until you feel a stretch in your hip and lower spine. Hold for a few seconds and repeat with the opposite leg.

Hamstring stretch: Sit on the ground with your leg straight in front of you and put your foot against a wall. Lean forward over that leg till you feel a pull in your lower back muscles. Repeat this stretch and then switch to the other leg.

Back flexion stretch: Lie on your back. Pull your knees to your chest with both hands until you feel a stretch in your mid to lower back. You can bring your head forward for a further stretch. Hold for a few seconds and repeat.

Walking, if you’re able, is another way to relieve sciatica pain.

Ice and heat

Cold and hot compression packs can be alternated to ease pain. The ice pack should be applied first to reduce swelling, and the heat pack should follow to treat pain. Each treatment should be applied for 20 minutes at a time.

Medications for pain and swelling

If stretching and compression packs aren’t helping, consult your primary care physician, who may make a medication recommendation or refer you to a specialist. Both over-the-counter and prescription medications can be used to treat sciatica, including:

Over-the-counter pain relievers like acetaminophen, naproxen and ibuprofen

Corticosteroids to help with inflammation

Anti-seizure medications or anticonvulsants

Muscle relaxants

Benzodiazepines

Prescription pain relievers

Antidepressants

Most cases of sciatica improve with self-treatment and time, but serious cases can lead to permanent nerve damage if left untreated. If symptoms continue beyond five weeks, you doctor might recommend surgery.

If you have any of the following symptoms, seek care immediately:

Sudden, significant pain in your legs and lower back

No feeling in your leg

Symptoms that follow a sudden injury or accident, such as a car crash

Trouble controlling your bladder or bowels

***

Dr. Alfred Casale, a cardiothoracic surgeon, is chief medical officer for surgical services for Geisinger and chair of the Geisinger Heart Institute. 

https://www.timesleader.com/features/1598252/to-your-health-treating-sciatica-at-home 

Sciatica: What Causes It & How To Treat It

From sheerluxe.com

Sciatica – a sharp, shooting pain that reaches from your lower back into your legs – is surprisingly common, with singer Adele recently opening up about her struggles. The good news is it’s preventable and treatable – here’s what two osteopaths and a neurosurgeon want you to know… 

What exactly is sciatica?

“The first thing that’s important to understand is that sciatica is not a condition, but a symptom. It’s the name of the pain given when something (usually a herniated disc) compresses, irritates or inflames the sciatic nerve, or one of the sciatic nerve roots. Your sciatic nerve runs from your lower back to your feet, meaning pain can start in the lower back and radiate down to the bum to the thigh and leg on one side. Pain is also often accompanied by a pins and needles-like sensation around the lower extremities, which is a sign of a pinched nerve around the legs.” – Nadia Alibhai, osteopath

So, it’s not all about back pain?

“Not always. In fact, a more appropriate term to help people suffering from sciatica would be ‘lumbo-genic buttock and lower limb pain’. The origins are in the lumbar spine and aching pain, sensations of burning, numbness or sharp shooting pain are predominantly located in the lower half of the body. This includes the buttock, the back of the thigh, the lower leg and into the foot. True sciatica would have a linear pain running the entire course of the sciatic nerve, from the buttock region all the way down into the foot. However, sciatica has recently become a catch-all term for a mixture of these symptoms, with the lower back at the root of the cause. As pain is often only felt in the legs, this can lead to incorrect treatment and a disregard for the lower back, meaning the injury is left to get worse.” – Michael Fatica, osteopath

What are the most common causes of sciatica?

“In short, anything that compresses or pinches the roots of the sciatic nerve (at the base of the spine) can cause sciatica. Most commonly, a disc bulge – or a herniated disc – is to blame. Other causes include bone spurs – an overgrowth of bone on the vertebrae that puts pressure on the sciatic nerve – as well as spinal stenosis, which is linked to arthritis.” – Vivian Elwell, consultant neurosurgeon at London Bridge Hospital

Who is most at risk?

“Manual jobs that involve heavy lifting, twisting and strenuous activity, especially if done unsafely, can be contributing factors to sciatica. On the flip side, you’re also at risk if you lead a sedentary life – this often goes hand in hand with a weak core, which means less protection for the spine. Obesity is also a factor as extra weight can stress the spine, putting more pressure on your discs, leading to herniation. Other common risk factors include poor posture, previous injuries and poor ergonomics at work.” – Nadia

“It’s important to see sciatica as an injury, and people who partake in either short and intensive activities that strain the back and spine sporadically, or those who partake in bad habits for many years without taking necessary action to counteract this, will be at risk. An example of the former would be someone who has a yo-yo relationship with vigorous exercise, as opposed to consistent exercise over many years which allows the body to adapt. An example of the latter would be the desk-based sedentary worker who does little to keep his or her body strong.” – Michael

“Pain is often only FELT IN THE LEGS, which can lead to incorrect treatment and a disregard for the lower back, worsening sciatica.”

What triggers sciatica?

“Some people with a full disc bulge or herniation can experience excruciating pain whereas others will feel a dull ache. Regardless, the triggers remain the same. The most common include sitting or staying in bed for too long, wearing tight trousers or uncomfortable footwear, being inactive, sleeping in the wrong position, bending forward from the waist, lifting heavy objects, or standing or walking for too long. If you already have a niggling pain, any of these could worsen the condition.” – Nadia

How is it diagnosed?

“A physical examination that includes testing muscle strength and reflexes is a first step. For example, I ask patients to walk on their toes or heels, lifting their legs one at a time when lying on their back or rising from a squatting position. Sciatic pain usually gets worse when doing these movements. Patients with severe pain or pain that doesn’t improve after a few weeks may need an X-ray, MRI or CT scan.” – Nadia

How can you treat it?

Be Patient: “Mild sciatica usually goes away over time, typically within four to six weeks. In this time, physiotherapy and pain relief medication (alternating ibuprofen with paracetamol) can make a difference. If you haven’t seen improvements in this time frame, a targeted spinal injection can help.” – Vivian

Avoid High-Impact Exercise: “Sports like running or tennis can put sudden and intense strain on the rotational forces through your back and worsen underlying symptoms. Also avoid jumping, bending forward, weighted squats and heavy lifting in the gym, which can aggravate pressure on the sciatic nerve. Instead, do more yoga, Pilates, gentle walking and swimming, and stationary cycling.” – Vivian  

Strengthen Your Core: “There is a clear connection between a weak core and sciatica. If you are struggling with pain, or can feel it niggling, work to strengthen your core as well as the muscles around the back. If in doubt, book in with a PT.” – Nadia

Consider Osteopathy: “Soft tissue massage can help relax muscles, improve blood flow and aid healing. Physical therapy can make the world of difference.” – Nadia

Think About How You Sleep: “Your sleeping position is important and can improve pain, helping you to recover more quickly. Get into the habit of lying on your pain-free side with a cushion or rolled-up towel between the legs and under the waist.” – Nadia

Stretch Gently: “Try a towel decompression stretch. Roll up a towel tightly to the size of a foam roller and, lying on your back with knees bent, lift your bum and back off the floor. Place the towel in the small of your back and relax slowly onto it. It can be achy initially as the lower back is gently unloaded, but with repetition it becomes more pleasant. To finish, roll your body to the side – do not lift your bottom. If you struggle to begin with, start with 20 seconds at a time.” – Michael

Avoid Sitting: “Being posture aware is crucial to avoid sciatica – slouching for prolonged periods is terrible for your discs. If you do have a desk-based job, take regular breaks from sitting.” – Nadia

“The causes of sciatica are years in the making, building below the surface, meaning PREVENTION IS CURE.”

At what point should you seek professional help?

“A red flag is bilateral pain – i.e. experiencing pain radiating down both legs at the same time. If you experience this, you should seek help immediately. Other red flags include bladder and bowel control issues as well as numbness in the area of your body that would contact the saddle of a horse. If you experience these, as well as if your back pain was as a result of a significant trauma, such as a car accident, seek medical attention.” – Michael 

Finally – is there anything you can do to prevent sciatica?

“The causes of sciatica are years in the making, building below the surface, meaning prevention is cure. Many of us know we aren’t as healthy, strong or active as we should be, so take steps to make changes where you can. For example, try using a sit-stand desk if you’re a desk-based worker – this can make the world of difference. We can’t completely prevent accidents from happening, but a conditioned person with back-friendly habits, good strength and mobility will fare much better in the face of an injury.” – Michael

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

https://sheerluxe.com/life/health-wellness/sciatica-what-causes-it-how-treat-it

Using a fat wallet can cause compression of sciatic nerve; expert says muscle stretching may help

From news9live.com

Wallet-induced chronic sciatic nerve constriction causes lower extremity pain, tingling, and burning sensation. Pyriformis muscle stretching may help

• Wallet neuritis is an example of extra-spinal tunnel neuropathy concerning sciatic nerve.
• Pressure increases in sitting position and result in pressure increases the injury to sciatic nerve.
• It is reversible if diagnosed early and corrective measures are taken

The internet is rife with tips and interesting insights on health and unheard concerns that may occur due to everyday habits which may be as small as even carrying a wallet in the back pocket.

Recently, Dr Sudhir Kumar, a neurologist took to Twitter to share an incident of a 30-year-old patient who consulted him for “severe, sharp pain” from the right buttock to the leg and foot for three months continuously. Highlighting the details of the case he wrote, “Pain was more while sitting and lesser while standing or walking. The pain increased on lying down,” he wrote in the thread — ‘How a valuable possession slowly damaged a young man’s nerve’.

Dr Jyoti Bala Sharma, a director of Neurology at Fortis Hospital Noida told News9, “This is a common problem as a result of pressure on the sciatic nerve. Pressure increases in the sitting position and results in pressure increase injury to the sciatic nerve. This is also known as Wallet Sciatica.”

She suggested that the treatment is not to keep the wallet in the back pocket. She further said, “It is reversible if diagnosed early and corrective measures are taken.”

While mentioning the way they ruled out the cause of pain in the patient Dr Kumar went on to write, after being evaluated elsewhere, an MRI spine ruled out slipped disc and nerve compression in the lower back region. Nerve conduction studies had shown severe damage to the right sciatic nerve but no cause for sciatic nerve damage was obvious, he noted.

The other disease-causing similar problem is the lumbar slipped disc or joint problem of the sacroiliac joint. Can be differentiated by an MRI of the Lumbar spine which will be normal in wallet sciatica, said Dr Bala.

According to PubMed, wallet neuritis is an example of extra-spinal tunnel neuropathy concerning the sciatic nerve. Its clinical appearance often gets confused with sciatica of lumbar spine origin. Wallet-induced chronic sciatic nerve constriction produces gluteal and ipsilateral lower extremity pain, tingling, and burning sensation. It was Lutz, who first described credit-card wallet sciatica in an Attorney, and surfaced in the Journal of American Medical

Association, however, the condition has not been well-studied in various other occupations. Long-standing use of a rear pocket wallet may compress and sensitize the ipsilateral sciatic nerve, generating features resembling lumbago sciatica; thereby, remains a source of patients’ misery and diagnostic illusion for pain physicians as well.

Dr Kumar mentioned in his tweet thread that there was no cause for sciatic nerve damage was obvious. Moreover, on detailed enquiry, the patient informed that he always carried a “fat wallet” in his right back pocket, which remained in his pocket while he sat in the office during work (10 hours a day). Now, I could guess the cause. The cause was “fat wallet” syndrome,” he added. The wallet compresses the pyriformis muscle, through which the sciatic nerve passes, thereby compressing the sciatic nerve. The wallet can also cause direct compression of sciatic nerve branches.

As a treatment of this, the expert “did not order any investigations” he said. Rather he advised the patient to remove the wallet from the back pocket while sitting. Pyriformis muscle stretching exercises were also taught to him. One month later, he was much better. Pain score had reduced from 7/10 to 1/10 on the visual analogue scale, explained Dr Kumar.

https://www.news9live.com/health/using-a-fat-wallet-can-cause-compression-of-sciatic-nerve-expert-says-muscle-stretching-may-help-au2180-2035838

Suffering from Sciatica? The do's and don'ts

From eu.seacoastonline.com

Four out of five people will experience a debilitating back pain episode at one point during their lives. Sometimes this looks like severe back pain that lasts a few days and eventually goes away on its own. But for some - especially those that have experienced more than one debilitating back pain episode over the course of their lifetime - they experience searing pain down their leg that may or may not persist over a period of time.

When you experience back pain followed by radiating leg pain - this is known as “sciatica”. Sometimes the pain will only go to your knee, or be a dull ache in the side of your hip and leg. But other times it can manifest all the way down to your foot and be accompanied by numbness, tingling and a loss of strength.

The good news is that there is plenty you can do on your own to help yourself recover from sciatica naturally. But there’s just as much you can do - unknowingly - to make your situation worse.

Here are some Do's and Don’ts when it comes to sciatica:

The Don’ts

Avoid resting in bed or on the couch

While it may feel better in the moment - lying in bed or on the couch will ultimately aggravate your sciatica. Sciatica is caused by pinching or irritation of the nerves in your lower back. When you lie in a slouched posture (such as in bed or on the couch) you will put unwanted pressure on these nerves, thus aggravating your symptoms. The trickiest part about this is that you typically won’t notice the aggravation when you’re resting. You’ll notice it after the fact when you stand up or try to move around, and mistakenly assume the movement is what’s aggravating you instead of the relaxed posture you were just in.

Avoid child’s pose and stretching forward

This is another big misconception about sciatica because it tends to feel really good when you’re “in the moment” and stretching your back forward. Not always, but often, sciatica is caused by a bulging or herniated disc that is pinching your nerve. The position of bending forward does temporarily relieve pressure on your nerves - which is why it feels good at first - but it doesn’t last. Stretching forward also opens up the space between your vertebrae. This can influence the protrusion (bulging) of your disc. If you allow your disc bulge to protrude more onto that nerve - your nerve will become more angry and aggravated - as will your sciatica.

Don’t let your MRI decide treatment

As I mentioned in our first two examples, sciatica often involves bulging discs and irritated nerves. And an MRI will typically confirm this. But here’s the thing - tons of people out there have bulging discs showing up on their MRI’s and no symptoms at all. What matters is whether or not your bulging disc is interacting negatively with your nerve - and that is typically influenced by poor movement strategies. In other words, if you learn how to move better, you can actually make your bulging disc inconsequential and your sciatica will dissipate. So you should never let your MRI, alone, determine your treatment protocol when you’re suffering from sciatica. What’s more important is how your sciatica symptoms behave during movement. Research has shown this to be more reliable than imaging alone because it tells us in real time what’s happening to your nerves.

The Do’s

Keep moving

While it may seem counterintuitive to move when you’ve got pain running down your leg - it’s one of the best things you can do. Try to stand and walk upright as much as you can and pay close attention to what happens in your leg. If the symptoms in your leg start to subside, then you’ll know that your body is enjoying that particular movement and that it’s helping your sciatica. But here’s the catch - make sure the relief lasts. Lasting relief (vs temporary) is what we’re looking for and it tells us if the movement you’re doing is a good thing for your sciatica.

Watch your posture

This may seem trivial - but maintaining good posture is critical when you’re suffering from sciatica. Remember that sciatica typically involves a pinched or irritated nerve - and irritated nerves are highly sensitive to postural changes in your lower back (especially slouched postures). Whether you're standing, sitting, or lying down - be sure to maintain a small curve in your lower back to minimize your slouch. This helps to keep pressure off your discs and already aggravated nerves.

Talk to a movement specialist

While it’s entirely possible to rid yourself of debilitating sciatica without pain pills, procedures, or surgery, you’ll find it easier to do so under the guidance of a movement specialist who specializes in understanding back pain and sciatica. Yes - you can get an MRI and go see a surgeon - but they aren’t movement specialists. They are surgical specialists. In order to get rid of your sciatica the natural way (with corrective movement strategies) - you need to work with someone who’s an expert in this.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, visit her website www.cjphysicaltherapy.com 

https://eu.seacoastonline.com/story/lifestyle/health-fitness/2023/01/21/health-and-wellness-suffering-from-sciatica-the-dos-and-donts/69826377007/ 

Chronic low back pain? The problem might not start in your back

From rentonreporter.com

Physical therapist says pain from digging, raking and sweeping may start in the psoas 

Often when people suffer from on-going low back pain, the assumption is that the culprit is disc herniation, arthritis or sacroiliac pain.

“You may be experiencing pain from the sciatic nerve, but often the cause is not actually a disc issue,” says physical therapist Neal O’Neal, owner of Pursuit Physical Therapy in Renton and Redmond. “Most of the time it’s caused by a tight psoas muscle.”

The psoas muscle runs from the inside of the hip all the way up to the diaphragm, and works by flexing the hip joint and lifting the upper leg towards the body.

“When it comes to low back pain, the hip and back are intimately related,” O’Neal says. “The psoas is a major muscle commonly involved in back and hip flexor issues, because the back muscles will spasm to match the tension in a tight psoas. The psoas has a greater mechanical advantage than the muscles in the back, so it’s a reflexive spasm, and not the primary problem.”

Episodic or recurrent back pain caused by a tight psoas muscle is usually an injury from repetitive twisting. Everyday activities like digging, raking, sweeping or weed-eating are common causes.

“Pain and tightness is often not felt until two or three days after the activity,” O’Neal says. “When you are seated for a period of time this allows the psoas to shorten and tighten, locking fluid within the muscle. It also has an impact on the spinal nerves because they come through in the front before going over the hip and down the back of the leg – sciatica is actually a psoas problem.”

Physical therapist Neal O’Neal owner of Pursuit Physical Therapy, has advice on releasing a tight psoas muscle

Tight psoas treatment

O’Neal says that, because the psoas muscle is in spasm, it does not respond well to stretching, and that tension is released through movement and pressure points.

“It’s best treated using the FABER technique, which stands for flexion, abduction and external rotation,” O’Neal says. “While standing or laying down, you lift your leg and rotate it outwards, while pressing on both sides of your belly button. You need to push on it quite hard because the psoas is located behind your intestines.”

https://www.rentonreporter.com/local-marketplace/chronic-low-back-pain-the-problem-might-not-start-in-your-back/

Immediate Relief for Sciatica Pain: Stretches and Exercises

From trendingus.com 

Did you know that 8 in 10 Americans will experience back pain in their lifetime? While this pain is manageable for most, roughly 10% will feel consistent lower back pain that radiates down their leg. This pain is referred to as sciatica.

When this pain strikes, it strikes hard. You may experience it 24 hours a day. For that reason, it can have an impact on your life.

Fortunately, there are ways you can manage and even get immediate relief for sciatica pain. Keep reading below to learn the best stretches and exercises to combat sciatica pain.

Prone Stretching

Prone stretching is often recommended as an exercise to help to reduce sciatica and lower back pain. This stretch helps to reduce the tension in this area and often brings relief.

To perform prone stretches, start lying on your stomach with your arms along your sides. Slowly lift your legs one at a time and hold the position for 10 to 15 seconds.

You should feel a gentle, soothing stretch in your lower back. Do this 2-3 times daily to provide immediate relief for sciatica pain.

Knee-To-Chest Stretches

Knee-to-chest stretches are an effective exercise for immediate relief from sciatica pain. To do the exercise, lie on your back and slowly bring one of your knees to your chest while keeping the other leg straight. You can also cross your arms over your chest as you pull your knee closer.

Hold the stretch for a few seconds, then switch legs. Repeat the exercise 8-10 times. This can help reduce inflammation and improve mobility and flexibility.

This can also provide relief from radiating pain. Additionally, it is helpful to alternate this exercise with other sciatica stretches and exercises. 

Work Your Core 

Working your core is a particularly good way to alleviate sciatica pain. Core exercises, such as crunches, planks, and bridge poses, help to strengthen the muscles of your abdomen and lower back that support your spine.

This relieves pressure on the sciatica nerve, reduces inflammation, and increases the flexibility of the area surrounding the sciatic nerve. Doing these exercises regularly can reduce the severity of your sciatica and help improve your posture. This can help relieve pain and improve mobility.

For more intense stretching and strengthening exercises, it is advised to consult a chiropractor. They can recommend specific stretches and exercises tailored to their patient’s needs. Chiropractic care is beneficial in relieving sciatica pain.

Yoga Poses

Yoga poses are a great way to seek immediate relief from the pain of Sciatica. This includes the Half-Pigeon Pose, Cat-Cow Pose, and Bridge Pose.

Remember to take your time with each pose and focus on what feels comfortable and what allows you to breathe deeply. Also, focus on relaxation and strive to achieve comfort in each pose. 

DIY Immediate Relief for Sciatica Pain

Immediate relief for sciatica pain can be achieved through simple stretches and exercises. Make sure to speak to a doctor before starting any new exercise routine, and find the best one for your specific symptoms. 

Don’t let sciatica pain control your life. Try these stretches and exercises and start feeling better today.

https://www.trendingus.com/immediate-relief-for-sciatica-pain-stretches-and-exercises/