Lower-back pain not going away? Here are some clues if it's your sciatica

From golfdigest.com

These nerves are often the culprit in nagging back and leg aches for golfers 

This image of poor Jason Day was taken at the 2016 World Golf Championships. Long time ago, but when you think about Day's career, that's how long—if not longer—he has been dealing with back issues. It's 2025, and it's a safe bet Day would say his back has never really felt great in the last decade.

Use that as a cautionary tale for your own lingering back pain. If not addressed in a real way—seeing a orthopaedic doctor, a chiropractor, a physical therapist, a skilled fitness coach, doing stretches, exercising, resting properly, changing activities of daily life, etc.—your back issue/s is likely to stay with you for a long time.

Now comes the good news. Andrew Dulak, a doctor of physical therapy from the University of Pittsburgh and one of Golf Digest's Best Fitness Trainers in America, is going to attempt to put you on a path to better back health in this article. Today's topic is sciatica pain. If you're not sure what that really is, Dulak says it's a compression or irritation of a sciatic nerve. They run from your lower back down through your butt and into each leg (see the graphic, below). Your pain could be felt on either side of the body and, furthermore, is often misdiagnosed, says Dulak.

"True sciatica can cause sharp or shooting pain along the nerve’s pathway, usually starting in the lower back on one side and radiating down the backside of the same side leg," he says. "It can also cause tingling, numbness, or even weakness in the leg or foot. However, when most people talk about sciatica, they’re often describing general lower-back issues with some form of leg pain that doesn’t strictly follow the nerve. Either way, the discomfort can be frustrating and affect the ability to enjoy playing golf."

To truly know if your pain is the result of an inflamed or compressed sciatic nerve, it's common sense to go see an expert. Especially if your issue is chronic and possibility debilitating. However, Dulak offers a roadmap to help you get a better sense if you've found the culprit to your back pain. He also has some exercises to help get you healthy. If you have any questions in terms of sets, reps, technique, it depends on your current fitness level, but you can reach Dulak at dulakphysicaltherapyandgolf.com.

"Sciatica-like symptoms often fall into one of four common movement patterns. Each has a specific cause and responds best to certain exercises," he says.

1. FORWARD-BEND PAIN

"This is often related to a disc issue, like a herniation or bulging disc. In this case, extension-based (bending backward) exercises can help relieve pressure on the nerve."

Exercise 1: Prone Press-Ups (stretching into extension)

Exercise 2: Prone Alternating Arm and Leg Lifts (strengthening extension)

2. BACKWARD-BEND PAIN

"If bending backward worsens the pain but bending forward provides relief, the cause might be degeneration in the lower back, such as arthritis or spinal stenosis. Flexion-based exercises (bending forward) can create space in the spine and ease discomfort."

Exercise 1: Seated Exercise-Ball Bends (stretching into flexion)

Exercise 2: Banded Pullovers Ball Squeeze Lifts (strengthening flexion)

3. PAIN BENDING EITHER WAY

"Sometimes, bending in either direction makes the pain worse, but engaging your core improves symptoms," Dulak says. "This usually points to instability or core weakness, and exercises that strengthen the core can be effective."

Exercise: Golf-Posture Pallof Presses

4. CONSTANT PAIN STANDING OR SITTING

"If no movement seems to help, but taking pressure off the spine provides relief such as sitting in a chair and lifting your body off the seat by pushing up through the arms, it might be a combination of disc and degenerative issues. In these cases, distraction or decompression exercises can help."

Exercise: Dead-Arm Hangs

Final Thoughts

"Since we are talking about sciatica and pain radiating down the leg, when the symptoms get worse down the leg, it’s called peripheralization (NOT GOOD!). Get to a doctor as soon as you can. A positive response would be less symptoms in the leg and becoming more specific to the back, which is called centralization (IDEAL!)," Dulak says.

"Also, it's worth noting that swing faults can contribute to physical issues like sciatica. An inefficient swing might place too much stress on your back, exacerbating symptoms. Combining a professional swing analysis with a medical assessment can provide a complete picture of what’s causing your pain and how to address it effectively. For golfers, sciatica or back pain can be a significant barrier to enjoying the game. Understanding what’s causing the symptoms and tailoring exercises accordingly can get golfers feeling better and back on the course sooner!"

In other words, if the exercises aren't helping and you want to play golf this year, get checked by a pro.

https://www.golfdigest.com/story/lower-back-pain-not-going-away--here-are-some-clues-if-it-s-your

Can Neuropathy Be Reversed? See the Best Treatments for Nerve Pain

From msn.com/en-us 

Your nervous system is a key force behind so many important bodily functions. But when your peripheral nerves-those found outside of the brain and spinal cord-are damaged, it can cause pain and numbness and make it difficult to perform everyday tasks. If you've suffered nerve damage, you may be wondering if neuropathy can be reversed. We asked top experts to explain what causes the condition, when it can be stalled or even reversed and how to treat it. 

What is peripheral neuropathy?

The peripheral nerves are located in the arms and legs, explains Jamie Fertal, DO, supportive care medicine physician at City of Hope Orange County. When these nerves become impaired, they are unable to operate properly. This damage to the nervous system is referred to as peripheral neuropathy, she explains. 

Peripheral neuropathy can be caused by compression of a nerve (like carpal tunnel syndrome), physical injury to a nerve such as during surgery, inflammation, infections, viruses, autoimmune diseases, vitamin deficiencies and cancer treatments like chemotherapy. 

The most common type of peripheral neuropathy is caused by diabetes. Diabetic neuropathy occurs when high blood sugar levels damage small blood vessels and nerves, says Alexandra Adler, MD, pain management physician with Lowell General Hospital Pain Management Centre.

Woman sitting on couch holding lower back in discomfort due to one of the top causes of sciatica

What Causes Sciatica Pain? MD Shares Risk Factors and Treatment Options

If you've experienced sciatica before, you know the stubborn pain can ruin your whole week. Sciatica is a type of back pain that occurs when there's pressure on the sciatic nerve, which extends from the lower back through the heel of each foot. When the sciatic nerve gets irritated, inflamed, pinched or compressed, it can […]

Symptoms of peripheral neuropathy 

Peripheral neuropathy can cause nerve pain, tingling, numbness, burning, itching, muscle weakness or loss of muscle mass (atrophy). It can manifest as a pins and needles sensation, trouble walking or typing, sensitivity to touch and sporadic limb pain. The onset of these symptoms tend to be gradual, says Dr. Fertal, so it's important to see your doctor as soon as you notice any concerning symptoms. 

Can neuropathy be reversed?

The answer to whether peripheral neuropathy can be reversed isn't quite straightforward. In some cases, it can be reversed or at least stopped from progressing, says Dr. Adler. The key? Early intervention. 

"For example, diagnosing diabetes and then treating it is very important in reducing the risk and severity of neuropathy symptoms," she says. "This can be life-saving for people with diabetes. With peripheral neuropathy, sometimes people have such severe numbness in their feet that they cannot feel an injured area and can end up with serious infections because of this. And healing may be slow or insufficient." 

Peripheral neuropathy treatment options

Even in instances where neuropathy can't be fully reversed, finding and treating the underlying cause can mitigate symptoms, our experts agree. There are also ways to manage existing neuropathy.  

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Prescription medications

According to the National Institute of Neurological Disorders and Stroke, common prescription medications used to treat peripheral neuropathy include duloxetine hydrochloride, nortriptyline, gabapentin and pregabalin. 

Topical patches and creams

Lidocaine patches or a topical cream called capsaicin, which can be helpful for small, painful areas, block nerve conduction and can be used as a treatment for peripheral neuropathy. 

TENS machine

You can also ask your doctor about transcutaneous electrical nerve stimulation (TENS), a non-invasive pain relief intervention that involves attaching electrodes to the skin at the site of pain or near damaged nerves and then administering a gentle electrical current. 

Physical therapy 

Finding ways to stay active is highly recommended, Dr. Adler says. This may involve working with a physical therapist or trainer. If walking is painful, super low-impact activities like swimming or pilates may be better tolerated, she offers. 

Supportive shoes

"Some patients with neuropathy in their feet find certain types of shoes that have textures to be comforting," she adds. "The most important thing is wearing protective shoes that fit properly, as shoes that rub or press on joints can lead to skin breakdown and infection, especially if the person does not have a good sensation in their feet and does not notice." 

https://www.msn.com/en-us/health/other/can-neuropathy-be-reversed-see-the-best-treatments-for-nerve-pain/ar-AA1ujt1F?ocid=BingNewsVerp

This tiny muscle could be contributing to lower back pain. Try these stretches

From msn.com/en-us

According to the World Health Organization or the WHO, lower back pain affected 619 million people globally in 2020. That number is predicted to increase to 843 million by 2050. A large percentage of these cases are nonspecific, meaning they aren’t believed to be associated with another diagnosis or underlying disease, pathology, or tissue damage. Back pain can be caused or worsened by ligament or muscle sprains that often result from poor posture, lack of exercise, sudden awkward movements, improper lifting, and more.

The piriformis is one of the tiny and often overlooked muscles that can contribute to back pain. Lower back tension can arise from tightness in this muscle. Let’s look at what the piriformis is and the best stretches to provide some relief.

What is the piriformis muscle?

Maridav / Shutterstock

The piriformis muscle is a flat muscle in your gluteal region or buttocks that helps you rotate your hip and turn your leg and foot outward. This pear-shaped muscle runs from your lower spine area through your buttocks to the top of your thighs. It’s one of the six short external thigh rotators that helps you shift your body weight to the opposite side when you’re walking. 

A strong and flexible piriformis muscle can help prevent falls and injuries. Your sciatic nerve travels from your spinal cord and under or through your piriformis muscle, down the back of each leg, to your feet. Your sciatic nerve is the largest and longest nerve in your body.

What is piriformis syndrome?

Kindelmedia / Pexels

The sciatic nerve becomes irritated and inflamed when the piriformis muscle spasms, which can lead to piriformis syndrome. Piriformis syndrome involves pain, tingling, and numbness in the gluteal area and the back of the leg and foot on one or both sides.

What causes piriformis syndrome?

Z R 10 / Shutterstock

Piriformis syndrome can be caused or worsened by several factors, including:

• Poor body posture
• Blunt trauma
• An acute injury that results in a sudden internal hip rotation
• Inflammation, irritation, or overuse of the piriformis muscle
• A compressed sciatic nerve

In some instances, people are born with an unusually formed piriformis muscle or sciatic nerve that contributes to this condition.

The problem with tight piriformis muscles

Having tight muscles from a lack of physical activity is known to be one of the contributing factors to piriformis syndrome. The right stretches and movements can help keep this tiny, overlooked muscle stronger and more supple to lower your risk of injury and issues like piriformis syndrome. Fitness and medical professionals point out that stretching and warming up properly before a workout can also help reduce the risk of piriformis syndrome.

What are the best piriformis stretches?

Elina Fairytale / Pexels

The pigeon stretch is one of the best piriformis stretches. 

Here’s how to do the pigeon stretch:

1. Start on your hands and knees in the tabletop pose.
2. Bring your left leg forward and under your chest. Bend your knee so the outside of your lower leg and foot are in contact with the ground.
3. Place both hands on the floor just in front of your bent leg.
4. Straighten your other leg back behind you.
5. Lower your body down and try to keep your pelvis square.
6. Hold the pose for a moment.
7. Return to the starting position.
8. Repeat on the other side.

Here are some more piriformis stretches to help relieve tension in your lower back:

• Knee-to-chest cross-body stretch
• Supine figure four stretch
• Seated twist

https://www.msn.com/en-us/health/other/this-tiny-muscle-could-be-contributing-to-lower-back-pain-try-these-stretches/ar-BB1rnV8P?ocid=BingNewsVerp&apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1