Beat Sciatica Pain with These 7 Simple Exercises

Sciatica has become a common problem. If you haven't experienced it yourself, someone you know probably has. By definition, sciatica is tenderness and pain that can occur anywhere along the sciatic nerve. The sciatic nerves are the longest nerves in the human body. There are two nerves - one in each leg - originating from several nerve roots that exit from the spinal cord, passing between layers of the buttock muscles through the muscles at the back of the thigh and down through the outer edge of your leg to your foot. 

The Facts: According to the Journal of Neurosurgery: Spine (2005), it is estimated that more than 5% of the adult population in the United States suffers from sciatica. Furthermore, an individual has a 40% probability of developing sciatica over a lifetime.

The Symptoms of Sciatica: 

Sciatica frequently flares up when bending over, running and sitting (particularly when driving). Symptoms of sciatica typically include: 

• Pain in the lower back, buttocks, back of the thigh and/or calf 

• Fatigue, numbness, or loss of feeling in your legs and/or feet 

• Tingling, burning, pinching, pins and needles 

• An inability to flex your ankles enough to walk on your heels 

• Reduced reflexes in the Achilles tendon (the muscle above the heel) and the knee.

What is the Cause of Sciatica?  

It is important to get to the root of the problem first and discover what is causing your sciatica. This involves seeking advice from your doctor and getting a proper diagnosis before proceeding. Generally, there are two main contributors to sciatica: 

 

• A Herniated Disk: Pain that is caused by a bulging or ruptured disk that pinches or irritates the nearby nerve. 

 

• Piriformis Syndrome: Sciatica that is caused by irritation of the sciatic nerve by a muscle in the buttocks called the piriformis. The muscle can push the sciatic nerve against the tendons beneath it, resulting in buttock and leg pain.

The Good News: How Yoga Can Help 

 

Specific yoga practice can help you overcome the pain: 

 

• For a Herniated Disk: Opt for a yoga practice that progresses from gentle poses to basic foundational postures, which include a variety of standing poses focusing on the alignment, lengthening and strengthening of your lower back. Prior to practicing yoga, ensure that surgery is not required. 

 

• For Piriformis Syndrome: Opt for yoga postures that stretch this muscle. Your approach should be gentle and progressive, as overworking this muscle may lead to spasms and deep buttock pain.

 

What follows is a series of yoga poses that predominantly target the piriformis, helping to relieve sciatic pain: 

 

1. Reclining Big-Toe Pose

 

Beginner's Tip: To make this pose slightly easier, keep your extended leg’s heel a few inches off the floor; for extra comfort and support you can place your heel on a foam block or a thick book. To help keep your raised foot in the air you can place a strap around the arch of your raised foot. Place a folded blanket under your head for added comfort. 

 

Here's How:

1) Lie on the floor, keep your legs strongly extended with your feet flexed. Exhale and bend your right knee, drawing your thigh to your torso, hugging it to your belly. Keep your left leg extended, pushing actively through the heel. 

 

2) Loop a strap around the arch of your right foot, holding the strap with both hands. On your next inhalation, extend your knee straight, pressing your heel up toward the ceiling. Reach your hands as far up the strap as possible, until your elbows are extended. 

 

3) Keep your shoulder blades broad across the back, pressing lightly into the floor. Keep your collarbones wide, reaching away from the sternum. Your sitting bones should be firmly planted on the floor. 

 

4) Hold the pose for 10 deep breaths. Then lower your leg slowly by bending your knee towards your chest and slowly releasing it to the floor. Repeat the process with your left leg. 

 

2. Staff Pose

Beginner's Tip: This is a basic seated pose, which aside from relieving sciatica, will also help improve posture. Lay a 10-pound sandbag across the top of your thighs at the hip crease to help keep your thighs grounded. You can also practice this pose by keeping your back against the wall. 

 

Here's How:  

1) Sit on the floor, extending both legs in front of you. Keep your legs together and your torso upright. If your torso is leaning back, sit up on a blanket or cushion to help lift your pelvis. If practicing against a wall, your sacrum and shoulder blades should touch the wall, but not the lower back or the back of the head. 

2) Sit on the front parts of your sitting bones, keep your thighs firm, pressing them down against the floor, rotating them slightly toward each other. Keep your ankles flexed, pressing out through your heels. Keep your spine long, as if you're being pulled by a string from the crown of your head. Hold for one minute taking long, deep breaths. 

 

3. Pigeon Pose

Beginner's Tip: This pose stretches the piriformis. Place a thick, folded blanket underneath you hip for extra support. 

 

Here's How:

1) Start on all fours. Bring your right knee forward and out between your hands. Slowly sink your hips to the floor. As you do so, release your left leg onto the floor behind you, slowly sliding it back while bringing your body forward. Keep your left toes pressed down on the mat. 

 

2) Your right heel should be in line with your left hip and your shin should be at about a 45-degree angle. If you feel yourself tilting over to the right hip, place a blanket underneath for extra support. Keep your hips parallel to the front of your mat as much as possible. Use your fingertips to support your torso and keep your spine long, shoulder blades drawing close together. Hold for 10 deep breaths and repeat on the other leg. 

 

4. Standing Twist

Beginner's Tip: To reap the benefits of this pose, place a chair against the wall; the chair and the wall will provide you with extra support, enabling you to twist deeper. 

 

Here's How: 

1) Stand with your right hip against the wall with your body facing the chair. Put your right foot up on the chair, keeping your knee bent. Also, keep it in line with your ankle. Your standing leg should be straight. Press your right hand against the wall, to help you balance. 

 

2) Slowly lift your left heel up and turn your torso towards the wall, supporting your hands with the wall. Exhale and lower your heel to the floor, staying in the twist for a couple more breaths. Slowly return to the starting position and repeat on your left side. 

 

5. Preparation for Spinal Twist

 

Beginner's Tip: Sit on the corner of a folded blanket for extra support in the full seated spinal twist pose (see below). 

 

Here's How:  

1) Sit with your knees bent and your feet out in front of you. Release your right leg on the floor, taking your right heel to the outside of your right hip. Then bring your left foot around, placing your left heel by your right hip. Your weight should be evenly distributed across your buttocks. 

2) Interlock your fingers over your left knee, while focusing on lengthening your spine. Hold this position for several breaths. Then proceed to the next pose. 

 

6. Simple, Seated Twist

 

Here's How:  

1) From the preparation pose described above, turn your torso (from your waist, not your hip) toward the left knee. Place your left hand behind you, using it as a lever to twist (your weight should not be supported by your left arm). Hold onto your knee with your right hand. 

2) It is vital that you do not go too deeply into the twist, as doing so will worsen piriformis syndrome. Repeat on the opposite side, starting with the pose above. 

 

 7. Cow's Face Pose

Beginner's Tip: For extra support in this passive stretch, sit on a blanket. If during the pose you notice that your left leg is not touching the floor, or your left knee locks or hurts during the stretch, roll up a second blanket or towel and place it under your knee. 

 

Here's How: 

1) From staff pose (number 2), bend your right knee, bringing your right leg across the left leg. Bring your right foot close to your outer left hip.

2) Move your left leg towards the mid-line - it should be slightly diagonal to your body. Your right hand should be on the floor while your left-hand holds your right foot. Keep your spine extended, holding the position for a couple of breaths, then repeat on the other side.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Do you have a desk job? Beware of sciatica

Sciatica is a condition that causes an ache or tingling down the back, hips, thighs and all the way through the legs. This pain is usually the result of a compression or inflammation of the sciatic nerve. This is the longest nerve in the body. If you look around, you will notice that many people around you seem to be complaining of this kind of pain. One major reason for this may be long sitting hours. 

Most people with desk jobs tend to sit continuously in one position without moving. This may affect or even damage the sciatic nerve and cause sciatica pain. A sedentary lifestyle and long hours before the television also contributes to this problem.

What you need to do is move around, get up at regular intervals, do some stretches or at least get an ergonomic chair. But first, let us see what sciatica is all about.

Causes and Symptoms of Sciatica

Sciatica is caused by a compressed sciatic nerve; this compression can occur due to the herniation of the lumbar disc and other conditions like:

Irritation of the nerve from adjacent bones

Tumours

Internal bleeding

Infections

Degenerative arthritis

Piriformis syndrome

Spondylolisthesis

Pregnancy

Sciatic nerve pain is characterized by pain that radiates from the lower spine down the back of the legs causing discomfort, pain and tingling along the sciatic nerve and its branches.

Diagnosis of Sciatica

The diagnosis of sciatica involves a series of muscle tests and the following imaging tests to pinpoint the cause of sciatica:

Magnetic resonance imaging (MRI) scan

Spinal X-ray to determine the presence of tumours

Computerized tomography (CT) scan

Treatment of Sciatica

Sciatica is a symptom, not a condition, which means that its treatment begins with identifying the root cause of the pain.

Here are some common treatment strategies that many people follow:

Home remedies like stretching, simple exercises, alternating hot and cold packs, over-the-counter pain medications and rest

Physical therapy for sciatica pain that may last for more than a week

More aggressive treatments like prescription pain medications or corticosteroid injections to reduce inflammation

Natural remedies, acupuncture and massage to relieve pain and inflammation

Maintaining a good posture is essential for preventing back pain and related conditions. It is also essential to follow a healthy lifestyle that includes a healthy diet and regular exercise. Individuals with sciatica may also benefit from yoga, which offers numerous poses for maintaining good posture.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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SCIATICA PAIN----

Sciatic nerve is a large nerve that runs from the lower back down the back of each leg. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg. Up to 90% of people recover from sciatica without surgery.

Symptoms-
 The most common symptom of sciatica is lower back pain that extends through the hip and buttock and down one leg. The pain  may get worse when you sit, cough, or sneeze. The leg may also feel numb, weak, or tingly at times. The symptoms of sciatica tend to appear suddenly and can last for days or weeks. Unlike other back pain, sciatic pain  radiates down the leg and into the foot. It may feel like a bad leg cramp that lasts for days.

Causes-
Mostly pregnant women suffer from sciatic pain, due to the pressure of the developing uterus on the nerve. At times, a herniated disc or degenerative arthritis may also be the cause.

Natural wear and tear of the vertebrae can lead to a narrowing of the spinal canal. This narrowing, called spinal stenosis, may put pressure on the roots of the sciatic nerve. Spinal stenosis is more common in adults over age 60.

In rare cases, sciatica may result from tumors growing inside or along the spinal cord or sciatic nerve. As a tumor grows, it may put pressure on the nerves that branch off from the spinal cord.

The muscle which connects the lower spine to the upper thighbone, runs directly over the sciatic nerve. That muscle is called  piriformis, when this muscle goes into a spasm, it can put pressure on the sciatic nerve, causing sciatica.  Piriformis syndrome is more common in women. 
Men keeping a fat wallet in their back pocket, can have  piriformis syndrome, as it puts chronic pressure on the piriformis muscle. A better place to keep the wallet will be in the front pocket or in the jacket's pocket.

Any injury / infection/ inflammation which irritates or compresses the sciatic nerve can trigger sciatic pain, at times, there may not be any particular reason.

Diagnosis-
the order may ask the patient to squat, walk on heels, lifting the leg without bending the knees etc to judge or may ask for imaging tests like- MRI can show the alignment of vertebral disks, ligaments, and muscles. A CT scan using contrast dye can also provide a useful picture of the spinal cord and nerves. Determining the cause of sciatica can help guide the course of treatment. X-rays can help identify bony abnormalities but can't detect nerve problems.

Complications-
By chance one develops a loss of bladder or bowel control, then this can be medical emergency, so one should contact the doctor at once. But most cases of sciatica will go away after a few days, complications are rare.

Treatment-
Heating pad or ice-pack, application for about 20 minutes can give relief. Try to find which helps- ice pack or heating pad helps or try to alternate with both of them.
Over the counter medications may help. At times, the doctor may give a steroid injection to give you relief from the inflammation.
Exercise- being active, keep moving as much as you can. Stretching slowly the hamstring muscle and lower back will also help.Yoga and tai-chi can help to strengthen the lower back. It is always best to consult your doctor or physical therapist as to what exercise you can do or you ought to avoid.

If the sciatic pain is due to herniated disc which doesn't subside even after few weeks, then after tests, the surgeon may suggest surgery to remove the herniated disc which puts pressure on the sciatic nerve. most patients get relief from this surgery.
After surgery, the patient is taught exercises to strengthen their lower back muscles. This will help patients to get back to their normal routine work.

Prevention
Normally, when one has sciatica, it keeps recurring. But if one follows certain regimen, then they can overcome- like regular exercise, maintaining proper posture, always bend at knees to life heavy objects or to bend down to pick something.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.

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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes 

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Yoga Poses to Help with Your Sciatica Pain

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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Sciatica has become a common problem - if you haven't experienced it yourself, someone you know probably has. By definition, sciatica is tenderness and pain that can occur anywhere along the sciatic nerve. The sciatic nerves are the longest nerves in the human body. There are two nerves - one in each leg - originating from several nerve roots that exit from the spinal cord, passing between layers of the buttock muscles through the muscles at the back of the thigh and down through the outer edge of your leg to your foot.

The Facts: According to the Journal of Neurosurgery: Spine (2005), it is estimated that more than 5% of the adult population in the United States suffers from sciatica. Furthermore, an individual has a 40% probability of developing sciatica over a lifetime.

The Symptoms of Sciatica: Sciatica frequently flares up when bending over, running and sitting (particularly when driving). Symptoms for sciatica typically include: Pain in the lower back, buttocks, back of the thigh and/or calf Fatigue, numbness, or loss of feeling in your legs and/or feet Tingling, burning, pinching, pins and needles An inability to flex your ankles enough to walk on your heels Reduced reflexes in the Achilles tendon (the muscle above the heel) and the knee.

What is the Cause of Sciatica?  It is important to get to the root of the problem first and discover what is causing your sciatica. This entails seeking advice from your doctor and getting a proper diagnosis before proceeding. Generally, there are two main contributors to sciatica: A Herniated Disk: Pain that is caused by a bulging or ruptured disk that pinches or irritates the nearby nerve. Piriformis Syndrome: Sciatica that is caused by irritation of the sciatic nerve by a muscle in the buttocks called the piriformis. The muscle can push the sciatic nerve against the tendons beneath it, resulting in buttock and leg pain. The Good News: How Yoga Can Help Mindful, targeted yoga practice can help you overcome the pain. For a Herniated Disk: Opt for a yoga practice that progresses from gentle poses to basic foundational postures, which include a variation of standing poses focusing on alignment, lengthening and strengthening your lower back. Prior to practicing yoga, ensure that surgery is not required. For Piriformis Syndrome: Opt for yoga postures that stretch this muscle. Your approach should be gentle and progressive, as overworking this muscle may lead to spasms and deep buttock pain.

What follows is a series of yoga poses that predominantly target the piriformis, helping to relieve sciatic pain:   1. Reclining Big-Toe Pose Beginner's Tip: To make this pose slightly easier, raise the lower-leg heel off the floor by a few inches, or place it on a foam block or thick book for extra comfort and support. You may also use an elastic strap, placing it around the ball of your foot. Place a folded blanket under your head for added comfort. Here's How: 1. Lie on the floor, keep your legs strongly extended with your feet flexed. Exhale and bend the right knee, drawing your thigh to your torso, hugging it to your belly. Keep your left leg extended, pushing actively through the heel. 2. Loop a strap around the arch of the right foot, holding the strap with both hands. On your next inhalation, extend the knee straight, pressing your heel up toward the ceiling. Reach your hands as far up the strap as possible, until your elbows are extended. 3. Keep your shoulder blades broad across the back, pressing lightly into the floor. Keep your collarbones wide, reaching away from the sternum. Your sitting bones should be firmly planted on the floor. 4. Hold the pose for 10 deep breaths. Then lower the leg slowly by bending the knee towards your chest and slowly releasing it to the floor. Repeat on the left side.   2. Staff Pose Beginner's Tip: This is a basic seated pose, which aside from relieving sciatica, will also help improve posture. Lay a 10-pound sandbag across the top of your thighs at the hip crease to help keep your thighs grounded. You may also practice this pose by keeping your back against the wall. Here's How: 1. Sit on the floor, extending both legs in front of you. Keep your legs together and your torso upright. If your torso is leaning back, sit up on a blanket or cushion to help lift your pelvis. If practicing against a wall, your sacrum and shoulder blades should touch the wall, but not the lower back or the back of the head. 2. Sit on the front parts of your sitting bones, keep your thighs firm, pressing them down against the floor, rotating them slightly toward each other. Keep your ankles flexed, pressing out through your heels. Keep your spine long, as if you're being pulled by a string from the crown of your head. Hold for one minute taking long, deep breaths.   3. Pigeon Pose Beginner's Tip: This pose stretches the piriformis. Place a thick, folded blanket underneath you hip for extra support. Here's How: 1. Start on all fours. Bring the right knee forward and out between your hands. Slowly sink your hips to the floor. As you do so, release your left leg onto the floor behind you, slowly sliding it back while bringing your body forward. Keep your left toes pressed down on the mat. 2. Your right heel should be in line with your left hip and your shin should be at about a 45 degree angle. If you feel yourself tilting over to the right hip, place a blanket underneath for extra support. Keep your hips parallel to the front of your mat as much as possible. Use your fingertips to support your torso and keep your spine long, shoulder blades drawing close together. Hold for 10 deep breaths and repeat on the other leg.   4. Standing Twist Beginner's Tip: To reap the benefits of this pose, place a chair against the wall, using both the chair and the wall for extra support, enabling you to twist deeper. Here's How: 1. Stand with your right hip against the wall with your body facing the chair. Put your right foot up on the chair, keeping your knee bent. Also keep it in line with your ankle. Your standing leg should be straight. Press your right hand against the wall, to help you balance. 2. Slowly lift your left heel up and turn your torso towards the wall, supporting your hands with the wall for extra support. Exhale and lower your heel to the floor, staying in the twist for a couple more breaths. Slowly return to the starting position, repeating on your left side.   5. Preparation for Spinal Twist Beginner's Tip: Sit on the corner of a folded blanket for extra support in the full seated spinal twist pose (see below). Here's How: 1. Sit with your knees bent and your feet out in front of you. Release your right leg on the floor, taking your right heel to the outside of your right hip. Then bring your left foot around, placing your left heel by your right hip. Your weight should be evenly distributed across your buttocks. 2. Interlock your fingers over your left knee, while focusing on lengthening your spine. Hold this position for several breaths. Then proceed onto the next pose. . Simple, Seated Twist Here's How: 1. From the preparation pose described above, turn your torso (from your waist, not your hip) toward the left knee. Place your left hand behind you, using it as a lever to twist (your weight should not be supported by your left arm). Hold onto your knee with your right hand. 2. It is vital that you do not go too deeply into the twist, as doing so will worsen piriformis syndrome. Repeat on the opposite side, starting with the pose above.   7. Cow's Face Pose Beginner's Tip: For extra support in this passive stretch, sit on a blanket. If in the pose you notice that your left leg is not touching the floor, or the left knee locks or hurts during the stretch, roll up a second blanket or towel and place it under your knee. Here's How: From staff pose (number 2), bend your right knee, bringing your right leg across the left leg. Bring your right foot close to your outer left hip. Move your left leg towards the mid-line - it should be slightly diagonal to your body. Your right hand should be on the floor while your left hand holds your right foot. Keep your spine extended, holding the position for a couple of breaths, then repeat on the other side.