Nerve flossing: Your new favourite wellness technique?

From happiful.com

Designed to specifically target nerve pain, ‘nerve flossing’ could be an invaluable tool. But how does it work?

Living with physical pain can take its toll. In fact, according to the American Psychiatric Association, 35–45% of people who live with chronic pain also experience depression. Plus, they are also at a heightened risk of anxiety and substance use disorders. So, when it comes to common conditions that involve nerve irritation – such as sciatica, carpal tunnel syndrome, or trapped or injured nerves – it makes sense to explore as many options for pain management as possible. This is where ‘nerve flossing’ comes in.

Nerve flossing is a technique to help relieve pain, and also to aid in increasing your range of motion. Following a series of exercises, which work to gently soothe irritated or compressed nerves, it can be used as an at-home remedy for pain relief, or alongside medication or other treatments as a complementary option.

Generally, nerve flossing will involve stretching back and forth in two directions – like when you floss your teeth, which is where it gets the name from. But it’s also known as ‘nerve gliding’, ‘nerve sliding’, or the more formal ‘neurodynamic stretching’. The goal is to address the nerve tissue specifically, rather than the muscle, which is why the technique varies from more traditional stretches, as the idea is that you’re hoping to slide the nerves in their sheathes to ease tension, rather than to gently pull on muscles.

Currently, there isn’t a lot of clinical research into the effectiveness of nerve flossing, and researchers have found conflicting results. That said, a small study, published in Physical Therapy Rehabilitation Science, found that participants who used a sciatic nerve sliding technique on their hamstrings saw immediate improved flexibility in these muscles after the exercise. Similar results were seen in a study published in the Journal of Sports Medicine, which compared neurodynamic sliding to muscle stretching, and also a placebo stretch. They, too, found that nerve flossing was able to improve flexibility. The practice also gets some word-of-mouth endorsement, regularly coming up on internet discussion boards in response to those looking for ways to manage pain.

For some people, a more individualised treatment plan, that may involve medication, will be the most effective way to manage chronic pain. But this low-risk, low-effort technique could still offer some relief. So, why not give it a go with these easy exercises?

Over to you

Before you begin, keep in mind a couple of key things. Firstly, nerve flossing should not be painful. If you are experiencing pain during the exercises, stop what you are doing and seek advice from a GP or physio. Secondly, try to remain relaxed throughout. Breathe evenly and relax your muscles.

The speed of the movements and number of repetitions you do can be guided by what feels right. You may wish to start slowly and gradually speed up. Or you may find a pace that works for you and stick to that. Listen to what your body needs, and react accordingly.

Stretches for sciatica pain

Knee-to-chest floss

Lie down on your back with your legs extended straight – you may wish to do this on your bed or on a yoga mat if you have one. Bend one leg at the knee. Wrap your hands around your knee and gently pull it towards your chest, keeping it in line with your hip. Hold this pose for 20–30 seconds. Release your knee and lay your leg down. Do the same thing with the other leg and repeat the sequence three or four times on each side.

Seated nerve floss

Sit on a chair with your knees and feet shoulder-width apart. Straighten out one of your legs in front of you. Flex your foot so that it is vertical. At the same time, tilt your head backwards. Next, bring your head back up and then lean your chin towards your chest, and release your foot so that it is pointing forwards. Do the same with the other leg, and repeat the whole exercise 10 times on each side.

Piriformis syndrome floss

Lie on your back with both your legs bent and your feet flat on the floor. Place one foot on top of the opposite knee. Reach your hands around the leg that is still touching the floor, and gently pull it to lift the leg up, all the while keeping the other leg up and supported. Hold this for five seconds, and then repeat on the other side. Repeat the whole sequence three to four times.

Carpal tunnel floss

Take a seat in a chair, and lift your arms to shoulder height, keeping them straight with your palms facing up. Make a fist and hold this for five to 10 seconds. Release your fingers and hold this for five to 10 seconds. Repeat this sequence 10 times.

These exercises work best when they are done regularly. So, if they offer you some relief, see if you can build them into your daily routine, using each exercise as a prompt to tune in to your body, and to take your comfort and wellbeing seriously.

https://happiful.com/nerve-flossing-your-new-favourite-wellness-technique 

Study Supports Acupuncture for Chronic Sciatica Pain

From acupuncturetoday.com

WHAT YOU NEED TO KNOW

• A herniated disc in the lumbar (lower) spine is the most common cause of chronic sciatica. New research suggests acupuncture may be a great option for these patients.
• The multicentre, two-arm clinical trial involved 200-plus patients with chronic sciatica at six hospitals in China.
• Acupuncture patients experienced a significant decrease in pain intensity compared to sham acupuncture. Average disability index scores also decreased significantly in the acupuncture vs. the placebo group.

A herniated disc in the lumbar (lower) spine is the most common cause of chronic sciatica, a condition in which back pain extends down the leg. The affected nerve is the sciatic nerve, which runs from the lower back down the back of the legs and is the largest nerve in the human body.

For chronic sciatica sufferers, pain relief is a priority, particularly because the chronicity implies that other pain-relief efforts have proved futile. New research suggests acupuncture may be a great option for these patients.

Published in JAMA Internal Medicine, the multicentre, two-arm clinical trial involved 200-plus patients with chronic sciatica at six hospitals in China. Patients, all of whom had sciatica due to herniated disks, received 10 sessions of acupuncture or placebo / sham over a four-week period (randomized). Key outcome measures included self-reported leg pain (visual analogue scale) and quality of life (Oswestry Disability Index) at week four compared with baseline.

Acupuncture patients experienced a significant decrease in pain intensity (average 31 mm decrease on a 100 mm visual analogue scale), while the placebo group’s VAS scores decreased by only 15 mm on average. Average disability index scores also decreased significantly in the acupuncture vs. placebo group (13-point reduction vs. five-point reduction).

Source: Tu J-F, et al. Acupuncture vs sham acupuncture for chronic sciatica from herniated disk: a randomized clinical trial. JAMA Intern Med, 2024 Dec 1;184(12):1417-1424.

https://acupuncturetoday.com/article/39496-study-supports-acupuncture-for-chronic-sciatica 

Back pain? Look for these symptoms to know if it is sciatica pain

From thesouthfirst.com

Many people suffer from lower back pain and sometimes it could even be a sciatica pain. What is sciatica pain? What are its symptoms and management options? Here's all about sciatica pain 

Sciatica pain is often misdiagnosed or misunderstood. It starts as a dull ache on the lower back, sneaks down your leg, and sometimes makes you wonder if it’s just a muscle cramp or something more sinister.

What is normally believed to be only a woman’s problem is experienced by millions of people across the globe irrespective of gender.

Speaking to South First, Dr HV Madhusudan, Specialist in General and Spinal Neurosurgery and CMD of Trustwell Hospitals in Bengaluru said, “Sciatica pain is quite common, affecting around 10 to 40 percent of the population at some point in their lives. It becomes more frequent with age,” he said.

Meanwhile, Dr Raviprasad Kattimani, Consultant Orthopaedic Surgeon at Sparsh Hospitals in RR Nagar said, “Sciatica is usually seen in people aged between 20 and 50 years and mostly in those aged between 30 and 50. It is rarely seen in those below 20.”

What is sciatica pain?

“Sciatica refers to the pain that travels along the sciatic nerve path. This nerve travels from the buttocks down to the legs. It happens whenever an irritating inflammation affects the sciatic nerve. It starts from the lower spines, branches through the hips, and buttocks and runs down each leg. The sciatic nerve is the longest in the body,” Dr Kattimani explained.

It could also cause numbness in the feet. It is associated with muscle weakness in the foot leading to muscle drop if it is compressed for a long time.

“Rarely, if the compression is very bad it can also involve urinary incontinence or faecal incontinence which means it is a serious condition and needs urgent surgical intervention,” he said.

Dr P Rohith, Consultant Orthopaedic and Trauma Surgeon and CEO of Jaya Multispecialty Hospital in Hyderabad said it can happen due to herniated disc, bone spur, or spinal stenosis compressing part of the nerve, leading to inflammation, pain, and sometimes numbness in the affected leg.

“Herniated disc is the most common cause, a prolapsed intervertebral disc, trauma leading to spondylolisthesis, osteoarthritis and in some cases, infection of TB, which is the most neglected condition that can also cause sciatica pain,” Dr Rohith explained.

Who is more likely to experience sciatica pain?

Sciatica is not restricted to any specific gender but tends to be more common in people aged 30-50 if there is increased physical activity or degenerative changes in the spine.

Dr Rohith said that it is a myth that sciatica pain mainly occurs in women.

“Studies show that men are more affected by sciatica than women, particularly younger men. However, women can also be susceptible, especially during pregnancy due to increased pressure on the sciatic nerve from the growing uterus and hormonal changes that affect ligaments,” Dr Madhusudhan said.

In women, the body weight and postural changes can put additional stress on the lumbar spine. Also, the differences in pelvic anatomy may contribute to variations in how sciatica presents between genders.

Meanwhile, doctors said that if a person is obese, then excess weight puts strain on the lower spine, increasing susceptibility. Even heavy lifting and repetitive strain, for instance, long hours of sitting can lead to sciatica pain.

Dr Kattimani said having insufficient core strength — weak muscles in the back and abdomen and can’t support the spine — also can lead to lower back pain. Nicotine use can also lead to the compression of nerve roots.

How to detect sciatica pain?

Dr Madhusudhan explained that sciatica often begins with:

• Lower back pain that radiates down the leg
• There is a tingling or numbness in the leg or foot.
• Weakness in the affected leg is seen.

If any of these symptoms are noticed, and if it worsens over time, it is essential to consult a doctor early for an accurate diagnosis.

Dr Ananya Puttaraju, Consultant Orthopaedic Surgeon from Bengaluru, said an orthopaedic surgeon after a physical examination might ask for an MRI or a CT scan to detect nerve compression.

How to differentiate back pain from sciatica pain?

Look for the location of the pain:

Back pain: Generally localized to the lower back, may not radiate to other areas.
Sciatica: Radiates from the lower back down to the buttocks, thighs, legs, and even feet, following the path of the sciatic nerve.

Type of pain

Back pain: Often dull, achy, or sharp depending on the cause (eg: muscle strain, disc issues).
Sciatica: Sharp, burning, or shooting pain along the sciatic nerve. It can feel like an electric shock.

Symptoms beyond pain

Back pain: May include stiffness, muscle spasms, and reduced flexibility in the back.
Sciatica: Can cause numbness, tingling, or weakness in the leg, foot, or toes.

Triggering activities

Back Pain: Aggravated by bending, lifting, or prolonged sitting/standing. Pain may be constant or intermittent.
Sciatica: Often worsens with prolonged sitting, sneezing, coughing, or movements that compress the sciatic nerve.

Underlying cause

Back Pain: This can result from muscle strain, poor posture, or degenerative disc diseases.
Sciatica: Typically caused by a herniated disc, spinal stenosis, or nerve compression affecting the sciatic nerve.

What works for sciatica pain?

Dr Kattimani said sciatica pain is mostly limited and solves on its own. He stressed that Sciatica often improves with self-care, but in severe cases, medical treatment may be necessary.

Medications and steroid injections:

“Pain relieving medications like Ibuprofen or Acetaminophen can help reduce inflammation and relieve pain. Prescription medications, such as muscle relaxants, may be used for short-term relief only,” Dr Madhusudhan said.

He added that steroid injections may be recommended to reduce inflammation around the nerve.

Heat and cold therapy:

Heat and cold therapy can reduce inflammation in the initial stages. Dr Madhusudhan said heat packs can help relieve muscle tightness.

Lifestyle modifications:
Proper ergonomics at work, like adjusting chair height and maintaining a straight posture
Frequent breaks from sitting for prolonged periods.

Exercise for sciatica:
Regular stretching and strengthening exercises can help manage and prevent sciatica pain.

https://thesouthfirst.com/health/back-pain-look-for-these-symptoms-to-know-if-it-is-sciatica-pain/