Sciatica: What Is It, and How Can You Ease the Pain?

From usnews.com

If you have had a sharp pain shooting down one leg, you may be experiencing a condition called sciatica.

Here is what you need to know about sciatica, including what it is, its causes, symptoms and treatments. Plus, learn about medications, self-care and stretches that may provide relief.

What is sciatica?

Sciatica refers to pain that travels along the path of the sciatic nerve. The sciatic nerve travels from the lower back through the hips and buttocks and down each leg. The pain may be severe but usually clears up in a few weeks.

Sciatica nerve pain causes and risk factors

Causes of sciatic nerve pain include anything that affects the sciatic nerve, according to Penn Medicine:

• Slipped or herniated disk
• Spinal stenosis
• Piriformis syndrome
• Pelvic injury or fracture
• Tumours
• Spondylolisthesis

The Cleveland Clinic notes that risk factors include:

• A current or previous injury
• Normal wear and tear
• Excess weight or obesity
• Insufficient core strength
• Your job
• Type 2 diabetes
• Physical inactivity
• Improper form when lifting
• Tobacco use

Sciatica symptoms

                                                             (HEALTHDAY)

Penn Medicine further reports sciatica pain can vary from mild tingling to a dull ache or a burning sensation. Typically, the pain affects one side of the body. It may worsen:

• After standing or sitting
• At night
• When sneezing, coughing or laughing
• When bending backwards or walking a few yards
• When straining or holding your breath

Sciatica treatment

Sciatic nerve pain will typically improve on its own, although the following treatments may provide relief:

• Medications including nonsteroidal anti-inflammatories such as ibuprofen, steroids, antidepressants, seizure medications and opioids.
• Applying heat or cold to the sore muscles and ensuring that you are moving may also help.

If your condition persists, your health care provider may recommend surgery.

Sciatica stretches

Stretches may help alleviate the pain caused by sciatica. It is always important to check with your doctor before beginning any exercise regimen. These stretches are from Brian Jones, a physical therapist at HSS Rehabilitation and Performance in New York. If you find that any of these stretches increase your pain, stop immediately. Ideally, the stretches can be done daily, with a minimum of twice a week.

Glute bridge

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Allow your arms to rest straight at your sides, palms down.
• Tighten your core, drawing in your belly button toward your spine.
• Press your arms into the floor for support and push through your heels, raising your hips toward the ceiling and squeezing your glutes. The goal is for your body to form a straight line from head to knees, with very little arch in the lower back.
• Hold 5 to 30 seconds. Lower slowly.

Clamshell

• Lie on your side with both knees bent. Tuck your bottom arm under your head to support it.
• Engage your core, drawing in your belly button toward your spine.
• Keeping your feet together, slowly raise your top knee, opening your legs like a clamshell opens. Use your top arm to help steady yourself so you don’t roll toward your back.
• Hold 5 to 30 seconds. Lower slowly.

Bird-dog

• Start on all fours. Be sure your hands are directly below your shoulders and your knees are directly below your hips.
• Engage your core, drawing in your belly button toward your spine. Gaze forward and slightly down (about a foot in front of your hands) to avoid putting stress on your neck.
• Lift your left arm straight in front of you and extend your right leg straight behind you. (You can do this at the same time or one and then the other.) Be sure they are in a straight line with your back. (Doing this next to a mirror can make it easier to check your form.)
• Pause, then lower your hand and leg. Check that your back is still straight, not sagging or hunched. Readjust your gaze if your neck is bothering you.
• Repeat with the other leg and arm.

Living with sciatica

“Most cases of sciatica resolve in less than 4 to 6 weeks with no long-term complications even if no medical therapy is sought," Dr. David Davis of Orange Park Medical Centre in Jacksonville, Fla., writes in StatPearls. "In more severe cases or cases where the neurologic deficit is present, the patient may have a more prolonged course of recovery. However, recovery is still excellent.”

Maintaining a healthy weight, exercising if possible, and completing your stretching exercises may help improve your pain and prevent future recurrences. Seek medical help if your condition does not improve, or if it worsens. If you have bowel or bladder issues, or are unable to move your leg, it is time to seek immediate care.

Copyright © 2023 HealthDay. All rights reserved.

https://www.usnews.com/news/health-news/articles/2023-06-26/sciatica-what-is-it-and-how-can-you-ease-the-pain 

Say Goodbye to Sciatica Pain with These 9 Effective Exercises

From kreedon.com

The intensity and debilitation caused by sciatica pain can make individuals hesitant to leave the comfort of their couch. This common condition likely affects people you know, as the excruciating pain originates from the sciatic nerve, profoundly impacting their daily lives. Fortunately, there are numerous exercises and stretches specifically designed to alleviate sciatica pain, providing relief and improved mobility. In this blog, we will look at what is sciatic nerve, its causes, and different exercises for Sciatica Pain relief.

What is Sciatic Nerve?

Image Source- socalhip.com

The sciatic nerve originates in the lower back and courses its way through the hips, buttocks, and down the length of the legs. Sciatic pain typically aligns with the path of the sciatic nerve, suggesting the presence of an underlying issue occurring anywhere along this intricate pathway. The symptoms experienced by individuals with sciatic nerve pain can vary, but they commonly include sharp or shooting pain, numbness, tingling sensations, and muscle weakness. The intensity of the pain can be overwhelming, making it challenging to engage in everyday activities and significantly impacting one’s quality of life.

Common Causes

Various factors can contribute to the development of sciatic nerve pain, such as herniated discs, spinal stenosis, muscle imbalances, or even pregnancy. It is essential to consult with a healthcare professional for an accurate diagnosis and appropriate treatment options.

Treatment for Sciatic Nerve Pain

Treatment for sciatic nerve pain often involves a combination of therapies, including pain medication, physical therapy, stretches, heat or cold therapy, and in some cases, surgical intervention. The goal is to alleviate pain, reduce inflammation, and improve mobility and function.

9 Exercises for Sciatica Pain Relief

Sitting Glute Stretch

Image Source- DoYou

• Assume a seated position on the floor, extending both legs straight in front of you.
• Bend your right leg, placing your right ankle on top of your left knee.
• Gently lean forward, allowing your upper body to approach your thigh.
• Maintain this position for 15-30 seconds, feeling a stretch in your glutes and lower back.
• Switch sides and repeat the same sequence on the opposite leg.

Sitting Spinal Stretch

Image Source- Cosmopolitan

The occurrence of sciatic pain can be attributed to the compression of vertebrae in the spine. This particular stretch aims to alleviate pressure on the sciatic nerve by creating space within the spine.

• Begin by sitting on the ground, extending your legs straight out with your feet flexed upward.
• Next, bend your right knee and position your foot flat on the floor, outside of your opposite knee.
• To facilitate a gentle rotation of your body towards the right, place your left elbow on the outer side of your right knee.
• Maintain this position for 30 seconds, repeating the stretch three times.
• Then, switch sides and perform the same sequence on the opposite side. This is one of the best exercises for sciatica pain relief.

Basic Seated Stretch

Image Source- Youmatter

To initiate this stretch, start by assuming a seated position on a chair and crossing your affected leg over the knee of the opposite leg and then follow the steps below:

• Gently lean forward, allowing your chest to bend while maintaining a straight spine.
• If there is no pain, attempt to increase the forward bend slightly.
• However, if any discomfort arises, discontinue the movement.
• Maintain this position for a duration of 30 seconds, then proceed to repeat the exercise with the other leg.

Figure 4 Stretch

Image Source- BODi

The figure-4 stretch is beneficial for opening up the hips and can provide relief for sciatic nerve pain. While there are various versions of this stretch, the following instructions focus specifically on targeting the sciatic nerve:

• Start by lying flat on your back and bending both knees.
• Cross your right foot over your left thigh, drawing your legs closer to your torso.
• Maintain this position briefly, and then switch sides to repeat the stretch on the other side. This is one of the best exercises for sciatica pain relief.

Knee to Opposite Shoulder

Image Source- Bustle

This easy stretch is effective in alleviating sciatica pain by releasing tension in the gluteal and piriformis muscles, which can become inflamed and exert pressure on the sciatic nerve. Here’s how to perform it:

• Lie on your back with your legs extended and your feet flexed upward. Bend your right leg and interlace your hands around the knee.
• Gently guide your right leg across your body towards your left shoulder, ensuring to only pull it as far as is comfortable.
• Hold this position for 30 seconds, experiencing a relieving stretch in the muscle without any pain. Return your leg to its starting position by pushing the knee.
• Repeat this sequence for a total of three repetitions, then switch to the opposite leg.

Forward Pigeon Pose

Image Source- Ekhart Yoga

• Begin by kneeling on the floor, positioning yourself on all fours.
• Proceed to lift your right leg and bring it forward, placing it on the ground in front of your body. Ensure that your lower leg remains horizontal to your body, while your right foot is positioned ahead of your left knee and your right knee is positioned to the right side.
• Extend your left leg fully behind you, placing the top of your foot on the floor with your toes pointing backward.
• Gradually shift your body weight from your arms to your legs, allowing your legs to bear the weight.
• Sit up straight with your hands positioned on either side of your legs.
• Inhale deeply, and upon exhaling, gently lean your upper body forward, directing it over your front leg.
• Utilize your arms for support to the best of your ability. Repeat this sequence on the opposite side. This is one of the best exercises for sciatica pain relief.

Standing Hamstring Stretch

Image Source- Popsugar

This stretching exercise is beneficial for relieving hamstring tightness and pain associated with sciatica.

• Begin by placing your right foot on a raised surface such as a chair, ottoman, or step on a staircase.
• Ensure that the foot is positioned either at or below hip level. Flex your foot, aligning your toes and leg in a straight line. If your knee tends to hyperextend, maintain a slight bend in it.
• Gently lean your body forward, slightly bending toward your foot. Gradually increase the depth of the stretch, but be cautious not to push yourself to the point of experiencing pain.
• To encourage your hip to relax downward, avoid lifting it up. If needed, you can utilize a yoga strap or a long exercise band to assist in lowering your hip.
• Loop the strap or band over your right thigh and under your left foot, providing support as you ease your hip down.
• Maintain this stretched position for a minimum of 30 seconds, then proceed to repeat the same sequence on the other side.

Standing Piriformis Stretch

Image Source- Verywell Fit

This standing stretch is an effective method to alleviate sciatica pain. You have the option to perform it without support if you’re able to, or you can stand against a wall and position your feet approximately 24 inches away from the wall.

• While standing, cross your painful leg over the knee of your other leg.
• Bend your standing leg and aim to create a figure 4 shape with your hips lowered to the ground at a 45-degree angle.
• Maintaining a straight back, bend your waist and gently swing your arms. Hold this position for 30 to 60 seconds, allowing the stretch to take effect.
• Switch legs and repeat the same sequence to stretch the opposite side.

Scissor Hamstring Stretch

Image Source- Greatist

• Step your right foot back approximately 3 feet behind your left foot.
• Shift your hips forward and draw your shoulders back, ensuring that your right hip doesn’t extend further forward than your left hip. You can use a mirror to help assess your alignment.
• Place your hands on your hips. If needed, you can utilize a chair for balance assistance.
• Maintaining a straight back, gently lean your torso forward over your front leg by bending at the waist. Keep the majority of your weight on your front leg.
• Hold this position for 5 to 10 seconds, then repeat the stretch with the opposite leg. Perform the stretch for each leg a total of 3 to 5 times.

Conclusion

In conclusion, sciatic nerve pain is a distressing condition that can severely limit one’s daily activities. With its high prevalence, it is likely that you or someone you know has encountered this debilitating ailment. Seeking medical advice and pursuing effective treatment strategies can help manage the pain and restore a better quality of life.

https://www.kreedon.com/effective-exercises-for-sciatica-pain/

10 stretches and exercises to relieve sciatica pain

From longevity.technology

Do you have a sharp pain that travels down your legs from your lower back? Do prolonged periods of sitting or standing make the pain worse?

If your answer is yes, you may have sciatica, a widespread ailment affecting millions worldwide.

What is sciatica?

There are millions of people suffering from sciatica globally. Its defining feature is the sharp pain that travels from the lower back to the legs, hips, and buttocks. When you sit or stand for long periods, the pain, typically felt on one side of the body, can worsen. 

Herniated discs, spinal stenosis, degenerative disc degeneration, and even pregnancy can result in sciatica. The good news is that the appropriate workouts might help to reduce the discomfort. 

What are the symptoms of sciatica?

Sharp pain that travels from the lower back to the legs, hips, and buttocks is the primary sign of sciatica. The pain may be excruciating and incapacitating and come with:

• Tingling or numbness in the afflicted leg
• Weakened leg in question
• Difficulty walking or getting up
• Pain that becomes worse when you sit or remain still for a long time
• A feeling of burning in the afflicted leg

Photograph: diego_cervo/Envato

10 effective exercises to relieve sciatica pain

The following list of the top 10 exercises will help you relieve sciatica pain:

1. Lying hamstring stretch

A good workout for easing sciatica pain is lying hamstring stretches. Follow these instructions to complete this exercise:

• Knees bent and feet flat on the floor, lie on your back.
• Your heel should be on the ground while you raise one leg.
• Until your hamstring is stretched, pull your knee toward your chest using your hands.
• Repeat on the opposite side after holding for 30 seconds.
• If you have trouble reaching, use a towel or strap to pull your leg near your chest.

Extending the muscles at the back of your leg and relieving pressure on the nerves in your spine, the lying hamstring stretch can help relieve the discomfort brought on by sciatica. 

2. Seated spinal twist

Another efficient exercise for reducing sciatica pain is the sitting spinal twist. Follow these instructions to complete this exercise:

• Place your feet flat on the floor while sitting on a chair.
• Twist your upper body to one side and support yourself by resting your hand on the chair’s back.
• Take 30 seconds holding the twist.
• On the opposite side, repeat.

By extending your back and hip muscles and increasing spinal mobility, the sitting spinal twist can aid with sciatica pain relief.

3. Child’s pose

The child’s position exercise is a mild yoga stance that stretches the muscles in your lower back, hips, and thighs to aid with sciatica discomfort. Follow these instructions to complete this exercise:

• Starting from a position of hands and knees, place your wrists below your shoulders and your knees below your hips.
• Stretch your arms before you as you slowly descend your hips toward your heels.
• Maintain a comfortable posture with your head, neck, and forehead resting on the ground or a cushion.
• Hold the position for 30 to 60 seconds while taking deep breaths and unwinding your body.

The child’s pose exercise is a restorative position that can help you release tension and stress from your body. It’s crucial to remember to take deep breaths and stop if you experience any pain or discomfort.

If you struggle to get into the posture or want additional support, you may adjust this pose by putting a pillow or blanket beneath your knees or forehead.

4. Piriformis stretch

Stretching the piriformis is a useful workout for reducing sciatica pain. In the buttocks, the piriformis muscle can apply pressure on the sciatic nerve, producing discomfort when tight or inflamed. Follow these instructions to complete this exercise:

• Your feet should be flat on the floor while you lay on your back with your knees bent.
• Put one leg over the other, crossing it such that the ankle is directly over the knee of the other leg.
• When your buttocks begin to stretch, use your hands to pull the uncrossed leg towards your chest gently.
• Swap sides and do it again after 30 seconds of holding the stretch.

By extending the piriformis muscle and releasing pressure on the sciatic nerve, the piriformis stretch exercise can help relieve sciatica pain. 

5. Knee-to-chest stretch

Another useful exercise for reducing sciatica pain is the knee-to-chest stretch. Follow these instructions to complete this exercise:

• Knees bent and feet flat on the floor, lie on your back.
• When your lower back and buttocks stretch, gently pull one knee toward your chest with your hands.
• Swap sides and do it again after 30 seconds of holding the stretch.

6. Cat-cow stretch

By gently extending the muscles in your back and hips, the cat-cow stretch exercise is a yoga pose that can relieve sciatica pain. Follow these instructions to complete this exercise:

• Starting from a position of hands and knees, place your wrists below your shoulders and your knees below your hips.
• Take a deep breath and arch your back, lifting your head and tailbone upward. The cow posture is shown here.
• Exhale while rounding your spine, pulling your tailbone into your knees, and tucking your chin towards your chest. The cat’s posture is shown here.
• For five to ten breaths, alternate between the cow and cat positions. Then, repeat.

7. Hip flexor stretch

By extending the muscles in your hips and thighs, the hip flexor stretch exercise helps to relieve sciatica pain. Follow these instructions to complete this exercise:

• Kneel on the ground with one leg stretched behind you and the other bent in front of you.
• Ensure your rear leg is straight behind you and your front knee is squarely over your ankle.
• Once the front of your hip and thigh are stretched, gradually shift your weight.
• Swap sides and do it again after 30 seconds of holding the stretch.

8. Bridging

To complete this exercise, do the following:

• Your feet should be flat on the floor while you lay on your back with your knees bent.
• Your palms should face down when you hold your arms at your sides.
• Your buttocks and abdominal muscles should be tight.
• Gradually lift your hips off the ground once your body is straight from your shoulders to your knees.
• After holding the bridge for 5 to 10 seconds, carefully bring your hips back to the floor.
• Repeat ten to fifteen times.

9. Wall hamstring stretch

Follow these instructions to complete this exercise:

• Your legs should be stretched up the wall while you lay on your back.
• Ensure your legs are straight up in the air and your hips are near the wall.
• Maintaining a straight knee, slowly lower one leg down the wall until you feel a stretch in the back of the leg.
• After 30 seconds of holding the stretch, carefully bring your leg back up the wall.
• On the opposite side, repeat.

10.  Standing hamstring stretch

To complete this exercise, do the following:

• Your knees should be slightly bent as you stand with your feet shoulder-width apart.
• Put your front leg straight and advance with one foot.
• Reach with both hands toward your toes while bending forward from the hips.
• Swap sides and do it again after 30 seconds of holding the stretch.

How often should I do these exercises for sciatica?

Depending on your particular condition and the advice of your healthcare provider, the frequency of these exercises for sciatica may change. In general, it’s advised to carry out these daily exercises to lessen sciatica pain and stop relapses.

But it’s crucial to pay attention to your body and avoid going overboard. Before continuing with these exercises, it is recommended to relax and get medical counsel if you have any pain or discomfort during or after them.

Along with these exercises, adding regular physical activity to your daily schedule can help you increase your mobility overall and lower your risk of sciatica pain.

Can I do these exercises if I have a previous injury or medical condition?

Before beginning any new exercise program, discussing your medical history with your doctor if you have a previous injury or medical condition is important. Some workouts may need to be adjusted or completely avoided to avoid additional harm or aggravation of your disease.

For instance, certain workouts that entail bending or twisting the spine may need to be adjusted or avoided if you have a herniated disc.

High-impact workouts may need to be avoided if you have arthritis to prevent joint discomfort or stiffness.

Your healthcare professional can give changes if necessary and assist you in choosing workouts that are secure and suitable for your particular condition.

When exercising, especially if you already have an injury or health condition, it’s important to pay attention to your body and not push yourself past your limits.

https://longevity.technology/lifestyle/10-stretches-and-exercises-to-relieve-sciatica-pain/

Spinal Decompression: Everything You Need To Know

From techbullion.com

Does your back hurt every now and then? Is the pain debilitating?

Given how fundamental your back is in any physical activity — whether lifting something, sitting, or walking — back pain can ruin your day-to-day life. People suffering from chronic back pain are ready to do just about anything to soothe pain and find lasting relief.

Professionals recommend several techniques to patients claiming to deliver the best results. However, spinal decompression is one treatment that has provided promising results and has proven to be effective for many patients.

What is spinal decompression?

Spinal decompression is an efficient treatment for several spinal conditions and can be performed non-surgically as well as surgically. Non-surgical spinal decompression treatment is extensively used in chiropractic care at Better Backs – Better Living as a non-invasive approach to spinal injuries.

This treatment is especially beneficial if you are suffering from spinal stenosis. Spinal stenosis is a situation in which the spaces between your spine shrink, leading to compressed and pinched nerves that can cause worsening pain or numbness.

This article will cover everything you need to know about non-surgical spinal decompression treatment.

How does spinal decompression work?

•     Spinal decompression therapy involves stretching the spine using a traction table.
•     The patient is carefully secured on the table and gently stretched during the therapy. Movement is very minimal, and some patients describe the sensation as a “relief”.
•     This creates negative pressure within the spinal discs, which can help to relieve pressure and pain. Also, the muscles around the spine relax.
•     The treatment may reduce pressure on the spinal discs and nerves, increasing blood flow and promoting healing.

Which conditions can spinal decompression treat?

●     Herniated disc

A herniated disc happens when the inner material of a spinal disc pushes out through a crack or hole in the tough outer layer. This causes pressure on the nearby nerves, resulting in numbness and pain.

Spinal decompression therapy may help by lessening the pressure on the affected disc, reducing inflammation, and helping it return to its normal position.

●     Sciatica

The sciatic nerve stretches from the lower back through the hips and down each leg. When it gets compressed or irritated, it causes weakness, numbness, and pain in the targeted leg.

Spinal decompression reduces the nerves’ compression and pressure on them. Thus, it may relax the nerve and the muscles around it and promote healing.

●     Spinal stenosis

When the spinal canal contracts and puts pressure on the spinal cord and nerves, it causes numbness, pain, and weakness. Spinal decompression decreases the pressure (that’s what it is meant for!) and helps the spine to relax.

●     Facet Syndrome

Facet syndrome occurs when the joints between vertebrae become inflamed and painful, causing back pain and reduced mobility.

Spinal decompression therapy may reduce pressure on the affected joints and increase blood flow to the area, promoting healing and reducing inflammation.

● Pinched Nerves

Pinched nerves occur when nerves become compressed or irritated, causing pain, numbness, and weakness in the affected area.

Spinal decompression therapy may help reduce pressure on the affected nerve, allowing it to heal and reducing inflammation.

                                                        betterbacks.com.au

Who is an ideal candidate for spinal decompression?

Spinal decompression may help treat various conditions related to the spine and neck. But only an experienced chiropractor can tell you whether the treatment is suitable for you or not.

So, search for a ‘chiropractor near me’ and chat with one at Better Backs – Better Living. They will check your condition, might ask you for an MRI, X-rays, or EMG, and suggest the best course to help you manage your pain.

Your chiropractor might also recommend spinal decompression stretches. You can perform those exercises anywhere and at any time for better results. One of the common exercises suggested by chiropractors is – taking your arms above your head, intertwining your fingers, and trying to touch your palms to the ceiling.

When does spinal decompression show results?

Generally, patients getting spinal decompression therapy will experience symptoms of relief after 4 to 6 weeks. During this period, patients may have to undergo regular treatment.

It is also essential to note that some patients might feel relief after one session, while others may need more time. The time of results largely depends on the type and severity of the problem, as well as the body’s coping and healing mechanisms.

Why should you consider spinal decompression?

Spinal decompression offers a plethora of benefits, so let’s discover them.

●     Pain management

Pain relief is one of the primary benefits of getting spinal decompression. It may help manage neck, back, and leg pain caused by various ailments.

The treatment reduces pressure on the nerves, creating space between vertebrae and relaxing the spine as well as muscles.

●     Better mobility

Spinal ailments usually make the spine stiff. But this treatment may help improve spine mobility and allow patients to move freely (indeed, a feeling of liberation).

Spinal mobility becomes a problem, especially in spinal stenosis. Thus, the best option is spinal decompression therapy from Better Backs – Better Living.

●     Non-surgical

Unlike surgical treatments for spinal conditions, spinal decompression is a non-invasive and non-surgical treatment option. This means that patients can avoid the risks and complications associated with surgery, such as infection, bleeding, and long recovery times.

● Safe for most patients

Spinal decompression is generally considered to be safe for most patients. However, it may not be suitable for those with certain conditions, such as osteoporosis or spinal fractures.

Patients should chat with a chiropractor at Better Backs – Better Living to determine if spinal decompression is a safe and appropriate treatment option for them.

●     Less recovery time

Unlike surgical treatments, spinal decompression typically requires little recovery time. Patients can often get back to their daily activities immediately following treatment.

●     Long-lasting results

Spinal decompression may provide long-lasting relief from pain and discomfort. Hence, it is a popular treatment option for those with chronic spinal conditions.

Wrapping up!

The lifestyle of people has altered dramatically in the digital age, leading to more and more cases of neck and back pain. Spinal decompression may be beneficial for such people.

However, directly jumping on the bandwagon is not recommended. Search for a ‘chiropractor near me‘ and consult an expert at Better Backs – Better Living to know the best course of action, specifically personalised for your problem.

https://techbullion.com/spinal-decompression-101-everything-you-need-to-know/