'I started Pilates at 43, and it changed my life'

From womenshealthmag.com

'Without it, I honestly believe I'd be immobile' 

For Sangeeta Patel, 54, Pilates was the panacea for paralysing sciatica. Now, she attends two classes per week, and claims it has helped her reduce severe joint pain for the past eleven years - with the past 18 months completely pain-free. Here's why she believes Pilates is more than just a trend.

Reformer Pilates is everywhere right now but, for me, it’s no passing fad – it’s been life-changing. I was 43 – and living in Mumbai during my husband’s two-year work placement – when I took a class for the first time. I was hooked, I’d never felt so strong. Back in London, I joined Korin Nolan’s Power Pilates studio in Beckenham. With the exception of the lockdowns, when I joined her classes virtually, I’ve been back twice a week ever since. Without it, I honestly believe I’d be immobile.

I first felt lower-back pain a decade earlier. In the years that followed, the pain would come and go, with Pilates helping to manage the worst flare ups (that my muscles were strengthening, my instructor explained, reduced the pressure on my joints).

But in 2023, life changed when my GP diagnosed me with acute sciatica, caused by the build-up of degenerative spinal discs. I have a high pain threshold, but I’d never experienced anything like it. That said, I felt relieved to have a diagnosis for the lower-back pain I’d been experiencing.

For four months, I couldn’t exercise at all. My logical brain knew that this was what my body needed, but stepping away from the form of movement that had done so much for me left me miserable. When I was allowed to resume my weekly classes, it was with a renewed gratitude for all that it has done for me. Some 18 months on, I’m pain-free – and stronger than I’ve ever been, particularly in my core.

As well as powering me through the business of daily life, my core supports me with swimming, yoga and playing padel (yes, another trend that has me hooked). I’m so passionate about the power of Pilates that I’m now planning to complete my level three mat qualification. I want to help other women reap the rewards that I have.

What are the benefits of practising Pilates?

Korin Nolan, founder of Power Pilates UK, says: ‘Osteoarthritis– where the tissues in your joints breakdown – is commonly diagnosed after 45. Studies show that 61% of cases are women. Pilates can help ease its associated pain, as it’s low impact and improves joint mobility – by stimulating the production of synovial fluid, which lubricates your joints– and muscle strength simultaneously, so any pressure is shared between your muscles and joints.'

How often should women practise Pilates?

‘Beginners should try mat Pilates for 30 minutes, two to three times per week, focusing on form and the fundamental Pilates principles: alignment, breath and core connection,' Nolan advises. As you progress, incorporate one weekly reformer Pilates class. 'This is more challenging as it requires balance as well as strength.’

Which other types of exercise should women do alongside Pilates?

‘Strength training is crucial for joint support, and studies have shown it’s particularly beneficial for those with osteoarthritis as it strengthens the surrounding muscles further, using heavier loads than typical in Pilates. Add one 40- to 60-minute session weekly.’

https://www.womenshealthmag.com/uk/fitness/strength-training/a61983272/pilates-joint-pain/

"I have sciatica — now I never go anywhere without a small, hard, ball"

From theguardian.com

By Adrian Chiles

I’ve got one for the car, one for the kitchen, and sourced one in Ireland recently that’s especially novel

I never go anywhere without a small, hard ball about my person. Sciatica, you see. In my case it involves a shooting pain originating somewhere in the depths of my left bottom cheek which, well, shoots down my leg. Something to do with the sciatic nerve being irritated or compressed. Most unpleasant, I tell you, and the longer I sit, the worse it gets.

I have only three routes to relief. One is to never sit down, which is impractical. The second is to be brutalised by a softly spoken Bulgarian masseur called Vlad, which is a wonderful if challenging experience, but too expensive to indulge in more often than every other week. The third is to sit on a hard ball. I was advised to try this by a physio friend, although I think it may sit outside the physiotherapeutic mainstream as it doesn’t come up on the internet. So proceed at your own risk. It was a hockey ball my physio advised me to use, while driving. So next time the pain kicked in, two hours into a 10-mile journey on the M6, I reached for the ball, slipped it under my left cheek and, by God, did it do the trick. The relief was so intense that I was almost glad I had sciatica – if I hadn’t had it I may never have known this joy.

                          A substantial seam holds added interest. Photograph: Hammad Khan/Getty Images

Over the years I have become something of a connoisseur of balls for bum cheeks, as it were. There are a number of variables to consider, such as the softness of the seat you are sitting on. For most car seats, I have found the hockey ball and similarly sized baseball to be ideal. For harder seats, such as the kitchen chair I’m sitting on at this moment, a ball of that size wouldn’t work as, apart from anything else, it would tilt me my whole body to the right, doubtless throwing some other aspect of my structure out of kilter. So I’m presently working a mere golf ball in the critical cheek spot. Just the job. Nice.

Back in the car, my ball of choice is now a cricket ball, which for added interest has a substantial seam that gets it into new, hitherto unexplored areas. I’ve found a smaller, junior-sized Kookaburra to be just the job. And, in a new development, having flown to Ireland without a ball, I bought a sliotar, which is used for hurling. Good and hard, with a promisingly pronounced seam. I’ve got a good feeling about it.

https://www.theguardian.com/commentisfree/article/2024/aug/08/i-have-sciatica-now-i-never-go-anywhere-without-a-small-hard-ball

A Complete Guide to Your Sciatic Nerve

From health.com

The sciatic nerve is the body’s largest and longest nerve, running from the lower back down through the back of each leg. This nerve stimulates leg muscle movement and carries sensory signals from the legs to the spine, helping you complete daily functions like walking and standing. Irritation of or damage to the sciatic nerve can lead to multiple health conditions, causing pain, numbness, tingling, and more.

                                                                                  Oleg Breslavtsev / Getty Images

Anatomy of the Sciatic Nerve

The sciatic nerve is a part of your peripheral nervous system, which is made up of the nerves that exist in your body but are located outside the brain and spinal cord.

Structure

The sciatic nerve is formed by nerve roots that branch out from the lower lumbar (lower back) and upper sacral (low spinal area) spine. This nerve is considered a mixed nerve and consists of a bundle of both motor and sensory nerve fibres. This bundle is surrounded by a layer of connective tissue known as the perineurium.

Location

Starting at the base of the spine, the sciatic nerve travels downward through the buttocks and along the back of the entire leg. As it extends down the thighs, the sciatic nerve gets slightly wider and then splits into two branches around the knee area. Smaller sciatic nerve branches are also clustered around the hip, inner thigh, lower legs, and feet.

At these locations, the sciatic nerve fibres supply the lower body region with nerve impulses, controlling muscles and sensations throughout parts of the lower back, legs, ankles, and even into the feet.

Anatomical Variations

The exact placement of the sciatic nerve in the pelvis can vary from person to person. Research suggests that roughly 16% of people may have different variations in the anatomy and pathway of the sciatic nerve.

While the most common placement of the sciatic nerve is extending down underneath the piriformis muscle (located near the pelvic region and hips), other variations involve the sciatic nerve dividing above the piriformis muscle before merging again. These variations are still considered normal, but they may make it more likely to develop sciatica pain.

What Does the Sciatic Nerve Do?

The sciatic nerve is a type of somatic nerve that goes into the skin and muscles and is involved in conscious, functional activities, such as lower body leg movement and sensation.

The two most common functions of the sciatic nerve include:

• Motor function: Sends signals from the brain that supply the muscles in the leg, back of the knee, and lower leg with movement
• Sensory function: Picks up signals that provide sensation and feeling to the back of the thigh, part of the lower leg, and the sole of the foot
  

Associated Conditions

When the sciatic nerve becomes damaged, injured, irritated, compressed, or inflamed, you can develop sciatic nerve pain. Several conditions can cause this pain to occur.

Sciatic Nerve Injury

An injury directly to the sciatic nerve can happen when you experience physical trauma like stretching, cutting, or intense pressure directly to the nerve. These injuries are most likely to occur during surgery, such as a total hip replacement. They could also result from an infection injury after getting an intramuscular injection in the lower body, like the glutes.

If you develop a sciatic injury, you may experience the following symptoms in your glutes and legs:

• Pain
• Loss of muscle movement
• Lack of sensation
• Abnormal ankle reflexes
• Difficulty bending the knee or the foot in certain positions

Herniated Disc

A herniated disc (or a slipped disc) often causes increased pressure on the sciatic nerve. It occurs when the round and flat pieces of cartilage between the bones of the lower spine slide out of position.

This sciatic nerve irritation or compression can lead to sciatica (sciatic nerve pain), which can come with the following symptoms:

• Sharp pain, tingling, or numbness that radiates from the butt to the leg
• Pain that worsens when standing, walking, sitting, or straightening the affected leg
• Lower back pain
  

Herniated discs commonly happen with activities like lifting heavy objects, sitting or standing for long periods of time, and aging, as the spinal discs tend to degenerate or break down as you get older.

Spondylolisthesis

Spondylolisthesis is a condition that occurs when a vertebra (bone) in the spine slips out of alignment. If this happens in the lumbar region, it can actually pinch the sciatic nerve. This condition often occurs due to a spinal injury or natural wear and tear on the spine.

With spondylolisthesis, you may develop symptoms like:

• Pain, tingling, or numbness that starts in the lower back and spreads down the back of the leg
• Lower back pain
• Tight hamstrings

Piriformis Syndrome

The piriformis muscle, which runs from the lower back through the butt and down the top of the legs, is adjacent to the sciatic nerve. When the piriformis muscle directly presses on the sciatic nerve, it can cause piriformis syndrome.

This condition can affect the pelvic and gluteal regions and cause symptoms such as:

• Pain
• Tingling or numbness
• Loss of range of motion in the hips
• Difficulty climbing stairs

Generally, inflammation or injury to this muscle can compress the sciatic nerve. Athletes and people who perform repetitive hip and leg motions may be more likely to develop piriformis syndrome.

Spinal Stenosis

When the spinal column narrows and causes pressure on the spinal cord, spinal stenosis can occur. If this narrowing occurs in areas near the sciatic nerve, you may experience irritation and other symptoms that affect your butt and legs. These symptoms are most common with spinal stenosis:

• Pain that worsens when your legs are lifted straight in the air while lying down
• Numbness or tingling
• Muscle weakness

Spinal stenosis is more common with age, but it can also occur as a result of issues like congenital disorders that affect your spine at birth, spinal tumours, injury, or certain bone diseases.

Diagnostic Testing

If you're experiencing sciatic nerve pain, seeing a healthcare provider can help you get a proper diagnosis. To diagnose conditions related to the sciatic nerve, your primary care provider will often refer you to an orthopaedist (a doctor who specializes in bones and nerves). During your appointment with an orthopaedist, you can expect them to ask about your medical history and conduct or order the following tests:

• Physical exam: Various physical tests can help narrow down and assess any damage to the sciatic nerve. These involve testing the reflexes, the ability of joints to make certain movements, and sensitivity to cold, heat, and pain.
• Imaging scans: Taking X-rays, computerized tomography (CT) scans, or magnetic resonance imaging (MRI) scans of the lower back and pelvic area can screen for concerns with the vertebrae and sciatic nerve.
• Nerve conduction studies: Electromyography (EMG) and nerve conduction studies test the functionality of the sciatic nerve by checking the electrical signals between the sciatic nerve and its corresponding muscles.
  

Tips for Keeping Your Sciatic Nerve Healthy

A combination of lifestyle habits and activities can help keep your sciatic nerve healthy and reduce the risk of injury or inflammation. Consider the following strategies:

• Stay active during the day and avoid extended periods of rest if possible
• Engage in a regular exercise routine that focuses on strengthening your core, lower back, and pelvic muscles
• Support your spine with postural adjustments, such as keeping your back straight against a chair while sitting or using a lumbar support pillow

A Quick Review

The sciatic nerve is the largest nerve in the body, which runs from the lower back through the buttocks and down the back of each leg. This nerve plays an important role in helping your legs move and feel sensations, which allow you to stand, walk, run, and more.

Damage or injury to the sciatic nerve can cause pain, numbness, or weakness in your lower body. Staying active and using lumbar support can keep your sciatic nerve healthy in the long run.

https://www.health.com/sciatic-nerve-8676673 

Struggling with sciatica? Here’s why you need to try nerve flossing

From fitandwell.com

This simple technique could be a lifesaver for those experiencing stubborn leg pain 

Despite its name, nerve flossing has nothing to do with your teeth. It’s a technique involving a gentle exercise that moves a nerve back and forth to help release tension. It’s easy to do and can work well for people with sciatica, which is a nerve pain that starts in your lower back and travels down your leg.

Like many, I had never heard of nerve flossing until I needed it myself. I had been experiencing a bizarre pain in my leg and couldn’t pinpoint what was going on. I’d spend hours stretching, moving and manipulating my muscles but nothing was helping. It was only when I met sports therapist Daine McKibben Rice that I was introduced to the technique. Within a couple of days, the irritation in my leg had greatly reduced and almost disappeared.

How was it that something so simple could put me out of my misery? And why hadn’t I heard about this miracle move before? Here, McKibben explains how nerve flossing is done.

Sciatic nerve floss

                                                                                         (Image credit: Getty Images)

• Lie on your back.
• Bend one knee into your chest and clasp both hands behind the thigh.
• Extend the same leg toward the ceiling. Remember to move within your comfort level—you might not be able to extend the leg fully.
• Flex your foot, then point your foot.
• Lower your leg back down to the bent knee position.

Repeat up to 20 times

How quickly should you start to feel results?

"By simply performing a nerve flossing technique for 1-2 mins, it can give instant relief," says McKibben. However, he adds that's not always the case, which is why it’s advised to use it in combination with other exercises and rehab modalities.

If you’re new to the exercise, it’s best to build up intensity gradually. "Don’t feel the need to push to your limit and do as many reps as possible. It’s important to allow some time for adaption, so take it slow to start," says McKibben.

Is there anything else nerve-flossing can help with?

Yes, nerve flossing can help relieve upper limb, as well as lower limb pain. It can also be used as part of a warm-up before weightlifting. "It’s so important that our nervous system is able to adapt to mechanical load when training, as it will experience elongation, sliding, cross-sectional change, angulation, and compression, especially in movements like deadlifting for example," explains McKibben.

"Think of hinging forward to set up for a deadlift and you feel a pull in your hamstring that runs into your calf and even foot. Sound familiar? Well, that could be nerve tension. So pre-lift, if you perform nerve flossing, this will prepare the nerves for the movement, which will decrease the tension, improve your range of motion and give you a better output for the lift itself," he adds.

https://www.fitandwell.com/features/nerve-flossing-for-sciatica