Say Goodbye To Sciatica Pain: Natural Remedies For Sciatica Pain Relief

From theworldbeast.com

Introduction

Sciatica pain can be very debilitating. It can cause sharp shooting pain, significantly affecting your ability to enjoy life fully. Sciatica can also cause tingling or numbness that may radiate down your leg. It can seriously affect your daily activities, such as standing, sitting, or sleeping. The constant soreness and intermittent pain can range from a warm, wet feeling in your thigh to shooting pain in your legs. As the symptoms may arise without any prior warning, getting treated as soon as possible is a brilliant idea.

Causes Of Sciatica Pain

Sciatica can be caused due to several medical conditions. Let’s have a look at some common causes of sciatica pain.

• Herniated Disc

A herniated disc, or a slipped disc, can cause pressure on your nerve root. One of the most common causes of sciatica is herniated discs. It is said that around 5% of people living in the US will suffer from a herniated disc at one point in their life. The disc acts as a cushioning pad between each spine and the vertebrae. So, any pressure from vertebrae can lead to a gel-like center in the disc herniating through a weakness in its outer wall. It can cause strain on the sciatica nerve, causing pain. 

• Spinal Stenosis 

Spinal stenosis refers to the narrowing of your spinal canal. The abnormal narrowing of the spinal canal reduces the available space of the spinal cord and the nerves and thus causes pain. 

• Osteoarthritis

Osteoarthritis in your spine can cause damage to the disc and the cartilage between the spinal column’s bones. The worsening of the damage may irritate the sciatica nerve and thus cause pain and inflammation. 

• Spondylolisthesis

It is a slippage of one of the vertebrae, which makes it go out of line with the one above it. It causes the narrowing of the opening through which the nerve exits. The extension of the spinal bone can pinch the sciatica nerve. 

5 Natural Remedies For Relieving Sciatica Pain

The primary goal of treating sciatica pain is to reduce the pain and increase your mobility. The treatment of sciatica pain is mostly dependent on the cause of the pain. There are various causes that can be easily treated with natural remedies without the use of harmful medication or surgical procedures. 

Let’s have a look at some of the effective natural remedies to relieve sciatica pain:

• Applying hot or ice packs

Firstly you must use ice packs to reduce the pain and swelling. You can wrap ice packs or a bag of frozen vegetables in a towel and apply it to the affected area. Apply the same for 20 minutes at a stretch several times a day. Apply hot packs also for 20 minutes at a stretch. You can switch to applying hot packs after the first couple of days. If you still experience the pain, switch between hot and ice packs and see whichever provides better results. 

• Reducing inflammation with nutrition

It is very effective to take a diet that includes whole grains, natural foods, nuts, fruits, vegetables, soluble and insoluble fibre, fatty fish, etc., to reduce inflammation. Turmeric, ginger, green tea, and black tea are some of the most potent sources of anti-inflammatory substances that can boost your immunity and thus improve your overall health. 

• Building more micronutrients

Supplements are beneficial for building up micronutrients in your body, as a regular diet fails to provide those essential nutrients. Some important micronutrients are Vitamin D, Magnesium, Vitamin B12, Vitamin B6, Vitamin E, Zinc, Folic acid, etc. 

These micronutrients are beneficial in suppressing inflammatory mediators and thus reduce the overall inflammatory process. This group of vitamins helps in boosting up your neurological health and helps in the reduction of sciatica pain.

• Physical Therapy

The main goal of physical therapy is to provide a combination of various exercises and therapies for faster and long-lasting relief from sciatica and inflammation. Various specific exercises can be beneficial for reducing the pressure on the sciatica nerve. The exercise program usually includes stretching and strengthening exercises to improve muscle strength and flexibility. 

Various aerobic exercises such as swimming, walking, and water aerobics can be beneficial for reducing sciatica and inflammation. A trained and licensed physical therapist can be very helpful in designing a customised treatment plan, including exercises and therapies, depending on the cause of the pain, to strengthen the muscles of your back, legs, and abdomen, thus providing relief. 

• Alternative Therapies

Alternative therapies for sciatica pain relief include spinal manipulation, yoga, acupuncture, etc., by a licensed therapist to reduce muscle spasms and sciatica pain and inflammation. 

Final Words

Sciatica pain can cause various disruptions in the life of a person. It can also be prevented in various ways, such as maintaining good posture, a healthy weight, regular exercise, etc. The good news is that if you suffer from sciatica pain, it usually goes away on its own and through self-care. Natural remedies can always be beneficial for providing long-lasting relief from sciatica pain. A trained and experienced physical therapist can be very helpful in providing proper guidance to get faster relief from sciatica pain and inflammation and prevent it from occurring again.

https://www.theworldbeast.com/say-goodbye-to-sciatica-pain-natural-remedies-for-sciatica-pain-relief.html 

What Are the Common Types of Back Pain?

From bignewsnetwork.com

It's 3 am, you're sleeping soundly, and you're awoken by an unmistakable pain. It's located low on your back, and you're not sure what to do. Do you wait it out until morning, reach for a heating pad, or beg your partner to drive you to the hospital?

If you're wondering what the common types of back pain are, we've got you covered. Below, we have a list of common causes of back pain. Put on a hot pad, grab a pillow, and read on!

Lower Back Pain

Lower back pain is often a result of strains, muscular irritation, or ligament sprains. It can also be caused by spinal stenosis, degenerative disc disease, spondylolisthesis, or osteoarthritis. Poor posture, overexertion during exercise, or simple activities such as sitting for long periods can also play a role in lower back pain.

Treatment for lower back problems typically includes doctor-recommended exercises, physical therapy, over-the-counter medications, or even surgery in severe cases. Maintaining good posture, exercising regularly, and taking breaks to prevent sitting too long are all components for the prevention of lower back pain.

Upper Back Pain

Upper back pain is located in the area of the thoracic spine, or mid-back. It can be caused by poor posture or an injury like a muscle strain, or it can be caused by a medical condition such as osteoarthritis. Symptoms of upper back pain can vary in intensity.

Treatment of upper back pain can involve physical therapy, medications, trigger point injections, or even surgery, depending on the severity of the injured back. Good posture habits, stretching, and strengthening exercises can help reduce the likelihood of future upper back pain. People with severe pain should speak to their doctor to determine the best treatment options.

Sciatica

Sciatica is caused by pressure on the sciatic nerve, which runs from the lower back down the legs and causes like:

• pain
• tingling
• numbness
• other symptoms along the nerve

Treatment often involves physical therapy and medications to reduce the inflammation of the nerves and muscle relaxants to decrease pain. A spinal adjustment may also be recommended to address underlying mechanical issues.

Symptoms of sciatica can be relieved through lifestyle modifications such as regular stretching, yoga, massage, and heat or cold therapy. It is important to speak with your primary care provider if you are experiencing persistent back pain.

Herniated Discs

Herniated discs are a common cause of back pain and can be one of the most severe. This happens when the cushioning discs between the vertebrae of the spine become herniated or damaged. The inner material of the disc begins to press against nerves and causes pain, numbness, and tingling in the back, legs, and arms.

The pain can be worse when bending or lifting and can worsen over time. Treatment may include physical therapy, medications, or even surgery, depending on the severity of the herniated disc. It is recommended to consult the best back surgeon found here and start your treatment immediately.

While most types of back pain can be managed without medical intervention through rest, exercise, and hot/cold therapy, it is always best to seek medical advice in case of life-threatening, progressive, or persistent pain. If you experience any back pain, speak with your medical provider and develop a plan to manage it.

Take care of your health, and remember to monitor your back if you notice any discomfort.

https://www.bignewsnetwork.com/news/273636322/what-are-the-common-types-of-back-pain 

8 Tips For Relief From Sciatica

From salonprivemag.com

Back pain and discomfort come in different forms, but sciatica is one of the most common 

Sciatica is not a condition. This is a term used to define pain in the sciatic nerve – this is a nerve that runs down both sides of your lower spine, goes through the pelvis, then down the back of the leg, and then to the feet. The pain happens when the nerve is irritated by pressure. This causes pain in the thigh, buttock, thigh, or lower leg.

Some people describe this pain as achy or mild, while some say they get a sharp pain and a burning sensation. Other indicators of sciatica are tingling, numbness, and weakness in your leg.

Research has estimated that as high as 40% of people are going to experience irritation of the sciatic nerve or sciatica. The risk goes up with age. People spending long periods sitting or straining their back by twisting or lifting may experience sciatica. There are other conditions that can factor into sciatica, including lumbar spinal stenosis, degenerative disc disease, and spondylolisthesis.

There are also pregnant women who experience sciatica.

What options do you have if you have this back discomfort? Below are eight tips that will go a long way in helping you with sciatica relief.

Consulting a PT Professional Who Has Specialized in Sciatica Relief

It can be a brief flare-up and can be easily treated with ice, rest, and over-the-counter anti-inflammatories like Ibuprofen. For many people, the condition is prolonged and you may need to get help to find relief. You need to see a professional to ensure the pain that you have is from sciatica. This is important because it will determine the best treatment approach to be used.

A physical therapy team at a hospital is going to help you find relief from the pain. In some cases, making some changes to your lifestyle and target stretches can do wonders when it comes to alleviating nerve pain. Talk to a physical therapy expert to get a consultation. You shouldn’t power through or ignore sciatica.

Focusing on Fitness

Just like with any injury or irritation, prevention is better than cure. There are some preventative steps you can take to make sure the problem doesn’t come again. One of the things you can change that is going to have a big impact is to get and stay fit.

Exercising regularly and keeping an eye on your weight is going to help in fighting the discomfort. You are going to get a lot of benefits by just walking for 15-30 minutes a day. You will see a difference in your hips, back, legs, and overall health. A study done in Finland found out that people who biked or walked to work reduced hospitalization incidence for sciatica by 33%.

Gentle Stretching

A licensed physical therapist is going to recommend specific and custom stretches to help with sciatica pain. You should be working with a professional who has a good understanding of your health concerns and limitations.

People suffering from sciatica report relief after doing gentle stretches and sciatica exercises. You shouldn’t force the bounce, stretch, jerk, or twist as you focus on dealing with the tension and pain in your hips and lower back.

Lifting with Your Legs

Straining and lifting can make sciatica worse. You should pay close attention to how you are lifting and using proper form. The bulk of the efforts should be in the legs. You should bend using your hips and knees instead of your waist.

If your work involves a lot of lifting, then consider a lumbar support or lifting belt to protect your back. Always follow workplace guidelines and best practices. You shouldn’t risk your back trying to lift something heavy on your own instead of getting help.

Choosing Practical Footwear

If you choose fashion over comfort, then you need to rethink your choices, especially when suffering from sciatica. It is good to wear practical, comfortable footwear, but doctors suggest that wearing the right shoes is very important for those suffering from back pain and that there is a link between sciatica and the feet.

You should get shoes that provide support for the foot and ankle with plenty of comfort and cushion. If you have to spend a lot of time on your feet at work, or you want to take a short walk during the lunch break, then make sure you get comfortable shoes.

Standing Up at Work

Those suffering from sciatica say that they sitting down for long increases discomfort and pain. Even when using an ergonomic office chair, you can still experience discomfort in the sciatic nerve, which can worsen the pain.

You can invest in a standing desk or incorporate short standing breaks and breaks into your day. You should listen to your body when suffering from sciatica – if your pain is relieved by standing, then look for opportunities to stand up.

Checking Out Your Mattress

Your mattress can contribute to your condition, just like with your office chair. If the bed is worn down, older, too firm, or too soft for your preference, it may be time to update.

Although there haven’t been studies on the effect of mattresses on back pain, there are some surveys done that involved Orthopaedic Surgeons that show 95% of them believed that the mattress you sleep on can affect your back pain. Sleeping in a comfortable bed promotes good sleep, which helps with overall well-being and health.

Exploring Yoga

When you start working with a physical therapist to help with spinal health, a yoga practice can help you remain pain-free. Many people have found that doing supportive exercises such as yoga helps with discomfort and pain.

Before you start an exercise regimen, make sure you talk to and follow the advice of a medical practitioner or physical therapist. They help in determining when to start the exercise to avoid any serious problems. When you have flare-ups as a result of sciatica, you can still incorporate movement into your day-to-day life. It can even give you some relief.

The good thing is sciatica is going to go after a couple of weeks. Most people suffering usually get well after 6-12 weeks. It is never a good idea to push through the pain. Work with an expert to find the best treatment approach. In most cases, physical therapy is going to address the pain without having to go through advanced procedures like surgery or other medical intervention.

https://www.salonprivemag.com/8-tips-for-relief-from-sciatica/

How To Do Sciatic Nerve Glides for Sciatica Relief

From wellandgood.com

Sciatica is a literal pain in the butt—one that 40 percent of people will experience at some point in their lives. If you’ve ever felt a sharp, shooting, pulsing, or throbbing pain anywhere down the back of your leg, from your glute to your foot, you know what I’m talking about.

Fortunately, there are stretches and exercises you can do to alleviate these tell-tale signs of sciatic nerve compression. In particular, physical therapist, Jacob VanDenMeerendonk, DPT, suggests doing sciatic nerve glides, which he recently demonstrated on his Instagram feed. 

Why sciatic nerve glides are good for pain relief

Compression of the sciatic nerve, which starts in the lower back and runs down both legs, is what causes the pain associated with sciatica. “The sciatic nerve is suppose to move and glide with the rest of the body, but sometimes it can get trapped or compressed somewhere along its pathway,” says Dr. VanDenMeerendonk.

So if someone is experiencing sciatic pain because of a nerve entrapment, freeing up this nerve will bring about relief—in some cases, instantly, he says.

How to tell if sciatic nerve glides are a good exercise for you

There are many paths to sciatica pain relief, but Dr. VanDenMeerendonk says sciatic nerve glides should be a go-to for anyone experiencing numbness and tingling into the back or side portions of the thigh down into the calf and outside of the foot. “Or, if someone feels pain into the low back/gluteal region that shoots down the back of the leg,” he says.

It’s not always easy to tell where pain is originating, so if you’re unsure, it’s best to seek professional attention. “There are tests that we can do externally in physical therapy that can identify the origin of the symptoms in order to prescribe the correct exercises,” says Dr. VanDenMeerendonk.

How to do sciatic nerve glides

Dr. VanDenMeerendonk says, “Doing this movement will begin to free up the nerve from its entrapment anywhere along its pathway." What that means: oh so sweet relief.

1. Start lying on your back with you knees bent and feet flat on the floor.
2. Grab the backside of the thigh of the leg you feel sciatic pain in and gently pull it into tabletop, so that your knee is over your hip.
3. Alternate between flexing your foot as you lower your heel toward your glute, and then pointing your toe as you extend your leg up toward the ceiling.

As a general rule, Dr. VanDenMeerendonk says to aim to do around 10 to 20 reps for two to three sets, twice daily. But how often you need to do it may change depending on the severity of your symptoms.

While Dr. VanDenMeerendonk says this exercise isn’t a “magic bullet” when it comes to alleviating sciatica, he does believe it’s something everyone who experiences the symptoms should know how to do, as it can often help (and fast).

But bear in mind: “There are also instances where this exercise will not improve the symptoms at all because the origin of the symptoms would require a different treatment,” he says. “It is always a good idea to get evaluated by a skilled physical therapist in person to properly diagnose the issue.“

https://www.wellandgood.com/sciatic-nerve-glides/