Sciatica Prevention: What You Can Do
28/12/10 08:56
Sciatica refers to pain that radiates along the path of the sciatic nerve and its branches — from your back down your buttock and leg. The sciatic nerve is the longest nerve in your body. It runs from your spinal cord to your buttock and hip area and down the back of each leg.Sciatica is a very common symptom that is treated by the physical therapists at Distinctive Home Physical Therapy. There are preventative measures you can take to avoid having this pain. The tips below are from professionals at the Mayo Clinic.
1. Exercise regularly. This is the most important thing you can do for your overall health as well as for your back. Pay special attention to your core muscles — the muscles in your abdomen and lower back that are essential for proper posture and alignment. Ask your doctor to recommend specific activities.
2. Maintain proper posture when you sit. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. When working at a computer, adjust your chair so that your feet are flat on the floor and your arms rest on your desk or the chair's arms, with your elbows bent at a right angle. Take frequent breaks, even if it's just to walk around your office.
3. Use good body mechanics. Being conscious of how you stand, how you lift heavy objects and even how you sleep can go a long way toward keeping your back healthy. That's because poor posture stresses your back, leading to fatigue and stress on joints and nerves. If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level instead of bending forward.
4. When you lift something heavy, let your lower extremities do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward or if you're fatigued.
Original article: http://www.mayoclinic.com/health/sciatica/DS00516/DSECTION=prevention
1. Exercise regularly. This is the most important thing you can do for your overall health as well as for your back. Pay special attention to your core muscles — the muscles in your abdomen and lower back that are essential for proper posture and alignment. Ask your doctor to recommend specific activities.
2. Maintain proper posture when you sit. Choose a seat with good lower back support, arm rests and a swivel base. Consider placing a pillow or rolled towel in the small of your back to maintain its normal curve. Keep your knees and hips level. When working at a computer, adjust your chair so that your feet are flat on the floor and your arms rest on your desk or the chair's arms, with your elbows bent at a right angle. Take frequent breaks, even if it's just to walk around your office.
3. Use good body mechanics. Being conscious of how you stand, how you lift heavy objects and even how you sleep can go a long way toward keeping your back healthy. That's because poor posture stresses your back, leading to fatigue and stress on joints and nerves. If you stand for long periods, rest one foot on a stool or small box from time to time. While you stand, hold reading material at eye level instead of bending forward.
4. When you lift something heavy, let your lower extremities do the work. Move straight up and down. Keep your back straight and bend only at the knees. Hold the load close to your body. Avoid lifting and twisting simultaneously. Find a lifting partner if the object is heavy or awkward or if you're fatigued.
Original article: http://www.mayoclinic.com/health/sciatica/DS00516/DSECTION=prevention
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Sciatica and How Physical Therapy Can Help
23/11/10 20:09
Sciatica can be caused by various things and also can be extremely uncomfortable. Physical therapy is recommended by many doctors and has been shown to give patients better range of motion as well as relief.
Your physical therapist may give you passive treatments such as:
* Original article: http://www.spineuniverse.com/conditions/sciatica/physical-therapy-relieve-sciatica
Your physical therapist may give you passive treatments such as:
- Deep Tissue Massage: This technique targets chronic muscle tension that could be pressing on your sciatic nerve or related nerve roots. The therapist uses direct pressure and friction to try to release the tension in your soft tissues (ligaments, tendons, muscles).
- Hot and Cold Therapies: By using heat, the physical therapist seeks to get more blood to the target area because an increased blood flow brings more oxygen and nutrients to that area. For example, a heat pack placed on your piriformis muscle may help to reduce muscle spasms that could be causing your sciatica. Cold therapy slows circulation, helping to reduce inflammation, muscle spasms, and pain. Your physical therapist will alternate between hot and cold therapies.
- TENS (transcutaneous electrical nerve stimulation): You could even use this at home, if your therapist thinks it's necessary. A machine stimulates your muscles through variable (but safe) intensities of electrical current. TENS helps reduce muscle spasms, and it may increase your body's production of endorphins, your natural pain killers. The TENS equipment your physical therapist uses is larger than the "at home" use machine. However, whether large or small, a TENS unit can be a helpful therapy.
- Ultrasound: Ultrasound sends sound waves deep into your muscle tissues and creates a gentle heat that enhances circulation and helps to speed healing. Increased circulation helps to reduce muscle spasms, cramping, swelling, stiffness, and pain.
* Original article: http://www.spineuniverse.com/conditions/sciatica/physical-therapy-relieve-sciatica