Get rid of sciatic nerve pain forever
- The Best Exercise For Sciatica
- Home Treatments For Sciatica – A Good Option?
- Treatment Options For Sciatic Nerve Pain
- Ease Sciatica Pain With Yoga
- Sciatica Relief Through Triggerpoint Therapy
- Herbal Remedies to Cure Sciatic Nerve Pain
- Sciatica Treatment Using Epidural Steroid Injections
- Acupuncture for Sciatica Relief
The aim during this exercise is to do as little as possible. I will warn you, this might be one of the most difficult exercises you will ever try.
How the exercise works:
- Find a warm, quiet room with a firm floor and no drafts.
- You need to be comfortable as you will lay here for 15-20 minutes. If the room is cold your muscles will seize up, which is the exact opposite of what you want.
- Put a towel or mat on the floor.
- You must have something warm between you and the floor. A bed is no use, the surface needs to be firm enough that you can get ‘feedback’ from the surface you’re laying on. I will explain this further down.
- You’ll need a few thin books. (These will support your head while you are on the floor)
Again, this is preferable to a pillow for a few reasons.
First, your head needs to be at the optimal angle. You want to give your body a chance to ‘lengthen’. This involves stopping any unneccesary muscular contractions. Your chin must not be pointing up toward the ceiling, but not tucked in to your neck either, since both of these positions involve muscular tension. Your head has direct muscular connections right down to the bottom of your spine. If you’re tightening here, you’re tightening down there too. This is important for sciatica suffers. You can’t adjust this as subtley as necessary with a pillow, since your head either just sinks too low or is up too high.
Second, a firm surface for your head will provide feedback to register tension as well as proprioception. I will explain this further on. Lie on the floor, on your back. Take the books in your hand and place them under the back of your head. (Your skull, not your neck)
Experiment with the thickness of books. Your head-neck relationship is important here.
Add or remove books till your head is in a position where your chin is not pointing to the ceiling nor tucked toward your neck. You shouldn’t feel any ‘compression’ of your larynx, nor strain in the back of your neck.
If you have a mirror, use this to adjust your head level when you are lying down for the first time, adding or removing books as needed. When you have found the right relationship between your head and neck, you can use your fingers to measure how many books you will need in the future.
Bend your knees up toward the ceiling, bringing your heels closer to your pelvis, with your feet flat on the floor and hip-width apart.
Move your feet as close to your pelvis as is comfortable without causing discomfort or tension.
Lying in this position gives your lumbar spine a chance to release. This is key for people with sciatica symptoms, as often the cause of sciatic pain is a compression of the lumbar spine by these muscles. By lying in this position, you are giving yourself an opportunity to get in touch with this tension. If you repeat this daily you will gradually improve the condition of your lower back and indirectly relieve your sciatica.
If you feel pain with your legs up, make sure your knees are pointing to the ceiling, that your legs are not hanging out to either side of your body. If you are doing this, you are straining your lower back. Your legs should be supported by the floor under your feet, so you don’t have to hold tension in your legs.
Many people hold tension in their hips, and sometimes doing this exercise reveals this tension. You might feel your legs ‘pulling out’ or in. This is habitual muscular tension. If it’s too uncomfortable to keep your legs supported with your feet, for now just raise your legs with cushions under your knees, so you still get some release in your lower back.
When you are familiar with releasing the tension in your hips try going back to supporting your legs with your feet.
Lay here for 15-20 minutes, or for as long as it is comfortable to do so.
While you are lying there, you must do nothing. This is your job for the next 15-20 minutes. No television or other distractions! The back of your head should rest on the books with your eyes looking up at the ceiling. This is not a time for sleeping. You should be alert and noticing your body. If you feel sleepy, take a nap instead and do this later. This must be an active experience for you to gain the full benefit.
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While there are a variety of treatment options available for treating sciatic pain, a large number of health experts also recommend reflexology as an effective method for pain relief. Reflexology involves correlation of certain body points with the organs and extremities. If you are wondering which part of your body is responsible for sciatic and lower back pain, it is the sole of your left foot.
Pressure therapy and acupuncture deal with the application of pressure directly to the affected area. A tennis ball is used, and the therapist rolls the ball on the affected area while applying moderate pressure on it. This method gives immediate relief from the pain. In some other cases, the therapist may place the balls under the thighs or lower back while the patient is made to lie down.
Yoga has been known to help significantly in the treatment of pain, and there are a few yoga positions that supposedly greatly benefit sciatica patient. These positions work by facilitating the circulation of blood in the body which helps the sufferer get relief from the pain, and also eventually helps in the healing process. Performing a variety of these stretches not only helps in increasing blood flow to the affected areas, but they also facilitate the loosening of tight muscles. The ‘downward facing dog’ is a very effective and popular method, and is beneficial for the thigh muscles, lower back and hips.
Some experts also recommend whirlpool baths to relieve pain from the body. Whirlpool baths massage the affected areas and help unwind them. This is also the function of warm water, which further helps in reducing the tension in the muscles. Later, the pulsating warm water jets work to massage the hips, thighs and lower back. Clearly, this is an excellent solution if you are looking for an all-round massage.
Some sufferers have also made use of vibrating cushions and massage chairs, and have reported them to be good choices for relieving sciatic pain. These, however, work by making some areas of the chair vibrate, either one at a time or all at once. This helps the tensed muscles to relax, while also regulating blood flow. For those suffering from chronic sciatic pain, a deep muscle massage could be the best suggestion.
Tight muscles can also be loosened by stretching. However, this will require you to know the stretches. This is necessary to avoid any further injury to your body, mainly because doing the wrong stretches will actually do more harm than good. Therefore, it is strongly advised that you consult a physiotherapist or a local health expert before you proceed. Enquire for stretches particularly aimed at treating sciatic pain, and you will certainly learn a thing or two.
A very important aspect that must be considered here is your diet, and this is, in fact, also considered a method for home treatment of sciatic pain. There are a variety of healthy foods you can find around you for treating sciatica. For example, celery juice and potato are known to relieve the pain if about 10 ounces are consumed regularly. Beans and garlic are also abundantly available, and also help in the task.
In regards to your diet, it is very important to know what you consume. There are certain foods which act as a trigger for sciatic pain, and then there are others which are infamous for worsening the condition. Therefore, before you consume any vegetables which are not sure about, it is recommended that you do some research. Medications are not essential every time, and you may find that natural ways of treatment are better in some cases. The best part about these is, you can do them right at home!
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The Sciatic nerve is the longest nerve in the body and any inflammation of this nerve can lead to Sciatic nerve pain. Sciatic nerve pain can be associated with tenderness and a sharp pain that shoots down through our lower back and radiates further down to our thighs and the back of legs. At times, the pain can even be felt in the toes and can be very intense with an aching and burning sensation.
There are a lot of things that can cause sciatica. Herniated discs or ruptured discs can be one reason in which the nerve root is compressed and pressed; in the case of a Spinal Stenois, Spondylolisthesis in which there is a sliding of the vertebra from its normal position; a condition called piriformis syndrome wherein the piriformis muscle pressurizes the sciatic nerve; misalignment of the vertebra due to a damaged spine from injuries or trauma etc. Any application of force on the sciatic nerve can cause sciatic pain.
Generally, pain of the sciatic nerve is treated by oral medications like NSAIDS or non steroidal, anti inflammatory drug and the most common medicine is Ibuprofen. Other forms of treatments can be heat massages, cortisone injections and therapy through regular exercise. These treatments are effective to some extent, but they are of temporary nature and it would be advisable to go to the root of the problem rather than external solutions.
Triggerpoint Therapy is suggested for a long term treatment of sciatica pain. In this form of treatment, the area between the two buttocks is massaged using a massage too or a tennis ball. Muscle balance therapy is another treatment method wherein postural problems from uneven muscles are corrected.
Inversion Therapy can also be opted for wherein the pressure is relieved and the blood circulation on the nerve improves. This enables proper blood flow and a faster rate of healing of the affected area.
In Eastern medicine, acupressure can be tried in which pressure is applied on certain points of the body to relieve the pain. Ayurveda is another remedy that can be resorted to and is gaining popularity. Finally, Diet Therapy is another method of treatment wherein the patient’s intake of magnesium is increased to tighten the muscles and includes beans, green leafy vegetables, bananas and nuts. It is very important to note that sciatic pain is not an illness by itself, but is symptomatic and has to be treated accordingly by finding the root cause of the problem.
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If you are already suffering from sciatic nerve pain, you will have no choice but try all the proven medications around. After taking some medications, you will just suddenly found out that nothing changed. You just spent a lot of money for nothing.
Why don’t you try the nest exercises that can relieve you sciatic nerve pain? Doing exercises are cheaper and easier to cope with. With your patience and consistency, exercises will surely cure your sciatic nerve pain in less time.
If you will perform these exercises, make it sure that you will perform this regularly although your sciatic nerve pain was already cured. This will prevent the ailment from coming back again.
Learn and follow these easy exercises to make yourself 100% free from the embarrassing sciatic nerve pain.
Stretches will be the foundation of these exercises. Just like the normal exercises do, a person should stretch first to avoid the shock on muscles. Ignoring this fact may lead you to worse situation. These exercises are not necessarily sweat dripping. What we are going to do is to perform yoga exercises.
So why yoga exercises? According to physical therapists, sciatic nerve pain is commonly caused by strained nerves due to over working. Because yoga is a type of exercise which can relax one’s mind and body, yoga is definitely the best choice against sciatic nerve pain.
Yoga poses are our exercises. They look simple but in reality, they can make a big change to you.
The first yoga pose will be the butterfly pose. This is a pose wherein the person should be an “Indian sit” manner. The bottom parts of the feet should almost touch the pelvic area while maintaining the knees facing away from you. You do not need to force yourself to make this pose achieved 100%. Just make sure that you will need to push your knees downwards a bit to somehow stretch the muscles at the pelvic area.
The next pose will be the forward bend. This pose is very easy because all you have to do is to stand with both of your legs spread widely. Then gently bend your body forwardly without moving the waist. This can remove the tension on your lower back as well as hamstrings.
The last but not the least yoga pose is the downward dog pose. This is a great exercise to effectively remove your hamstrings. This yoga pose is quite easy. All you have to do is to stand straight. After that, carefully bend your body until reaching the ground. To make it easier for you to understand, make sure that you are forming an inverted letter “V”. Remember not to remove your feet on its original place. Stays having this yoga pose for about two (2) minutes. That would be enough to stretch your stressed muscles at the back.
There are lots of exercises available that can help you to have a relief from sciatic nerve pain. Just keep in mind that you should always be consistent in doing these exercises.
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People suffering from sciatica pain, whatever their intensity of pain maybe, whether it is a back pain or involves the hips as well, or has traveled down to the legs, every sufferer wants the pain to reduce and best still end in any way possible.
There are many options that can be opted for to relieve oneself of the excruciating pain including over the counter remedies that are temporary in nature, or use hot and cold packs to relieve the area of pain. Use of a longer lasting, almost permanent solution is through epidural steroid injections that are inserted through the spine injecting in cortisone. Moreover many stretching exercises and yoga have also been successful in relieving the pain to some extent. These stretching exercises by strengthening the muscles relieve them off pressure in the sciatic nerve area.
Another successful way in relieving sciatic pain is the trigger point method. The basic idea of the therapy is to apply pressure on the affected area or the trigger point. To apply this pressure you can simply use your palm or a ball too. To start initially you can use small balls in your back and hips area and the pressure can be applied for a few seconds to many minutes according to your need and comfort. When applying pressure on your back you can use smaller balls or simply wrap a tennis ball in a thick cloth or a towel and use it on your back.
In order to relieve the back pain you can lie on the floor and place these balls on both the sides of the spine preferably on midpoint or directly on the point of pain. Now move over these balls in a manner that they massage your back all the way down and around and then up again. Try relaxing through this procedure however if you experience any kind of sharp pain or some pain you may have not experience before stop immediately.
You can also use the same technique to massage your pelvis and hips area in case your sciatic pain resides in these areas as well. You can perform this massage with a ball placed in between your hips and a wall or even on the floor. You can start the massage by placing the massage ball on the tip of the spine and rotate it all the way down to both your hips and up. You can apply this technique of massaging for a few minutes as long as no additional pain is experienced. Also if you are unable to obtain any sciatic nerve pain relief or do not see any better results in your condition, discontinue the practice.
For those of you who experience piriformis muscle pains massaging through the above mentioned way is beneficial to relieve or decrease the intensity of sciatic pain. You can also massage your buttocks or the muscles of the gluteus area through sitting and placing yourself on two balls placed on the center of every hip. Make sure you choose a soft ball for the purpose as all your weight would be balanced on these two balls and your hip and you would not want any delicate muscle in the procedure. You can massage your way from the buttocks area to the upper part of thighs and back again.
If you find the option of using balls too harsh you can also go for foam rollers which are easily available at almost every departmental store.
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Out of the available ways to cure sciatic nerve pain one effective way is the herbal remedies to cure the excruciating pain caused due to the condition. Although there have been a long and hard debate on the effectiveness of herbal remedies in curing sciatic pain however since the debate is left with no result, the result of using these herbs on the pain has been very good.
Discussed below are five of these effective herbs successfully used in curing sciatic pain:
The first herb used is the Devil’s claw which is an anti inflammatory effective herb acquiring analgesic properties. To test the efficacy of the herb a study was conducted that administered a component of this herb known as harpagophytum in a selected group of individuals whereas the remaining ones were given placebos and the situation was analyzed with the herb administered patients reporting no pain whereas placebos administered individuals reported no relief in their pain.
The second herb is the Capsiacin which is an extracted component of Cayenne pepper. This herb works through increasing pain threshold thus increasing your endurance in return. This herb is prohibited to be used by pregnant women and can cause irritation on the skin of the area applied on.
Turmeric is another very effective herb for sciatic pain. This herb is very effective in reducing inflammation in the affected area. Turmeric is famously known for its anti inflammatory properties and aids the body in producing anti inflammation agent the prostaglandins.
Wintergreen is also known as an effective sciatic remedial herb and wintergreen oil is also an anti inflammatory agent as is used through rubbing it on the affected area of pain. The effectiveness of this herb is due to methyl salicylate substance present in it. This substance is effective in relieving the pain of sore muscles through relaxing them and also by soothing sciatic pain through relaxing muscles that surround the sciatic nerve that is the root of the pain. This herb though should be used very cautiously and should be kept safely from kids reach.
Finally willow is also a herb with pain killing tendencies. It acquires the content of salicin which acts as dispirin and relieves pain of the affected area. This herb is usually taken as a supplement or in tea form to derive the required results. A side effect that lies with this herb is that it can upset your stomach through use along with some other minor effects so stay prepared.
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Sciatic pain can be very excruciating and it is the reason why many people would go to any extent to relieve themselves of this pain. This pain is caused due to the pinching of the sciatic nerve which is the longest nerve of the human body.
This nerve starts from the lower point of your back passing through the buttocks down to your legs. The pain associated with this nerve is also situated on the same path and starts initially from the back down to your legs and is very painful in nature.
Affected individuals look for ways to rid them of this back pain and not many opt for an effective way of reducing sciatic pain that is through epidural steroid injections. These injections are used to reduce pain through reducing inflammation in the sciatic nerve area. Though experts render this way as risk free, some researchers are still doubtful on the efficacy of this method.
Before opting for this procedure it is best to understand exactly what an epidural steroid injection is and how it helps in eliminating and reducing sciatic nerve pain.
The advantages of this procedure is that through these injections cortisone is inserted in the affected area directly which gives instant relief off the pain unlike in cases where oral medicines are taken which takes a lot of time to show results.
The procedure of this epidural steroid injection method is very simple. Normally the patient is mildly sedated before the injection is inserted in the spine. The whole procedure requires almost 30 minutes administering.
The basic requirement is taking a live X-Ray of the patient’s spine to locate the epidural spot which is a small space in the spine where the steroid solution is inserted through a syringe and after the procedure is complete the patient is usually monitored for around 20 to 30 minutes and is then discharged.
A drawback of this procedure is that though the relief of pain is instant, the treatment is not a permanent type and in some cases not even long lived as the pain may reoccur within a period of three months to a year. The longest life of this procedure is seen when it is teamed up with physical therapy after which the suffering individual is able to lead a normal pain free life for up to three years least.
There are however some limitations to this technique which include individuals who suffer from infections such as renal diseases, diabetes, congestive heart failure and bleeding related problems should avoid use of this technique as a cure for their pain.
The efficacy of this technique is very controversial and very debatable to date. The National American Spine Society along with The American Academy of Orthopedic Surgeons mutually agree on the working of this condition as satisfactory however the American Academy of Neurology display proof that this method works for only a period of six weeks mostly. Also many top Physicians in America also debate on the efficiency of this technique however still this method is still being opted for largely.
The end point of all the discussion is that this procedure is not a permanent solution to the sciatic pain problem and even though no pain may be felt eventually after the treatment the pain does return after sometime.
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The procedure that sciatica patients go through is simply consulting a doctor who will prescribe certain pain relieving pills and some stretching exercises with promises that the pain will be gone in no time however that is often not the case. For those of you who are sick of the pain and are afraid that the situation might worsen and you might have to settle for the last resort that is to get operated, better think again on the alternative treatments before opting to go for the under knife treatment.
Out of the available alternative treatments, acupuncture is one successful one. The concept of acupuncture is very clear to many people and most of you might have heard of the technique however the thought of serving as a human pin cushion may be uncomfortable to many.
To make the experience more comfortable knowing more about the procedure helps a lot. Acupuncture is a science in itself that requires a lot of study and is done accurately by expert acupuncturists. It does not involve randomly pricking in needles rather it is done using a traditional healing method introduced by the Chinese. This method is known as the Traditional Chinese Medicine or in short form, TCM.
The concept of TCM is that the energy that flows in the body traditionally known as Qi or Chi in some cases gets blocked or is locked in a certain area resulting in Sciatica pain. According to Chinese scholars the energy of the body flows through channels in the body which are known as meridians. When energy is blocked in a certain area causing pain the meridian which flows energy to that part is pricked by needles so that energy is released and the blockage is removed from the meridian thus stimulating the energy flow. As the interruption in energy flow is removed the body heals itself and the sciatica pain clears naturally.
Modern science explains the phenomena of acupuncture as a possible way of reducing or relieving pain as the insertion or pricking of needles at certain nerve points may stimulate the human nervous system thus releasing hormones and chemicals that aid in alleviating pain in the area. Also there is belief that insertion of needles may stimulate blood circulation in the painful area and though sometimes pain is caused due to low or blocked supply of blood this method may work well in relieving pain in any certain area.
The process of acupuncture is generally safe and many times the individuals going through the process experiences no pain at all whereas depending on individual situations some may feel minimal pain from a specific session. The only need is to be certain that the needles used are sterile in each session. Before you get on with the acupuncture process, make sure to check that your acupuncturist practices safe and healthy guidelines.
So all this sums up to the conclusion that acupuncture is a safe alternative to relieve sciatica pain when confronted with a situation that ends up on the surgical table. Many patients who have undergone the process of acupuncture render it as an effective cure to all allergy problems along with many other conditions including relieving of pain.
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The massage therapy has proven to be very beneficial for many sciatic patients and through applying the various different massaging techniques, conditions of sciatic pain that use to be worse have seen a much better situation. Special massages are available for sciatic pain in different areas of the bones especially for individuals that are bed ridden or face chronic sciatic problems. Whichever way of massaging you use in order to make it useful a daily massage should be taken to have a healing effect on the patient.
The selection of the massage type depends purely on what type and level of Sciatica pain one is experiencing. The common types of massages range in between the Western and Oriental massages and before you opt for a certain massage be sure to consult an expert so that he or she can analyze according to your situation which massage will be more beneficial for you.
The different types of massage techniques include psoas major, cross fiber friction, gluteus medius, quadrates lumborum and ischemic compression. Also experts are of the view that the sciatic nerve should not be meddled with a lot through applying these massages so caution should be taken. Even in situations where piriformis syndrome is suffered from special care is required to be taken when applying these massaging as the piriformis muscle is situated very close to the sciatic nerve. Every human has this sciatic nerve in their body and when this nerve gets inflamed a sharp pain is felt in the area. If the situation of the pain worsens a numbing pain is experienced in the sciatic pain affected area and also in some cases difficulty in moving of the leg is felt. By Piriformis syndrome it is meant that instead of going below the piriformis muscle the sciatic nerve goes through it which is referred to the condition.
Also there are specific methods of massaging applied for sciatica patients out of which the most common one is the static compression method also known as the longitudinal strapping method. Using this technique an expert therapist of these massages can successfully reach to the muscular imbalance that is present in the human body. An expert massager is one that has the ability to reach every corner to the depth of the muscles. An expert massager applies the right amount of force on the areas to be targeted, further on rotators for hips and lower muscles of back are massaged to relieve the pain of sciatica patients.
Also for any massaging session to be successful it is important that the massager and the customer share a healthy relationship. The main purpose behind this healthy relationship is to make the customer comfortable. Also the patient should share on how much benefit he has experienced in the session and when the pressure is used like how the patient feels and if the pain is relieved or reduced. With mutual cooperation new massage techniques can be found that can facilitate sciatica patients.
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There are numerous reasons why one undergoes through the pain brought on by sciatica. It can be the outcome of a trauma to the nerve, piriformis syndrome, spinal tumors, slipped disc, pelvic region pressure brought about by pregnancy, lumbar spinal stenosis, spondylolisthesis, osteoarthritis, and other factors. Since sciatic nerve is human body’s lengthiest nerve and the one responsible for maintaining proper function of the lower back, legs, thighs and feet, any trouble on this nerve can cause acute pain, weakness, prickling feeling as well as numbness on these lower body parts.
Treating sciatica primarily involves oral medications, massages, as well as stretch exercises. A sciatica relief exercises are enumerated below. This routine is to be done regularly to bring maximum results and help ease the pain.
The first thing to do before doing these exercises is to look for a flat surface, typically in a wide enough area where you can be free to move without any fear of hitting or bumping into things. After which, position your body on the floor having your knees and hands touch the ground. Then, gradually push your lower back upward, creating sort of an arch. Continue arching until you feel that the back is stretched.
Try to find also a position that best stretches the lower back, and in the event you found it, stay on that position for 15 seconds or so, then pull back and go into a relaxed state. Repeat this for 10 times just to make sure that your back was perfectly stretched.
All stretches really bring discomfort and back stretches is not an exemption. But as the saying goes, “No pain, no gain”, you got to do this regularly to see the results. Do this daily alongside with other stretching exercises and it will work wonders on easing your sciatic nerve pain.
The problem with exercises really is that we find it hard to fit it in our daily schedule especially if they took hours. So the best thing you could do really is to allot some 15-30 minutes of your time daily doing your stretching exercises and you will see the difference in a few weeks.
But then, keep in mind that doing exercises is not the sole solution to sciatica and only part of the puzzle when it comes to obtaining sciatic nerve pain relief.
The primary thing you can do really is to identify those physical dysfunctions as well as muscular imbalances. Majority of us have some or even all of these and without even being aware of it. The things that can cause muscle dysfunctions include poor work habits, improper posture brought about by long hours of sitting or standing. These practices can pile up and in turn causes strain and eventually too much pain on your back.
If you aim at treating sciatic nerve pain, it is important to determine not just the pain but to learn the causes of the muscular imbalances as well. Mere pain treatment is only temporary, and there is a large possibility for the pain to recur. In other words, if you want a long term solution, you got to target the root of the problem which is the muscular imbalances.
A perfect sciatic nerve pain treatment will initially aid in pinpointing the muscular imbalances. This will be the key for the expert to be able to prescribe a effective exercises suited for your condition.
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