Sciatica is referred to as a medical condition but really is a symptom of another underlying condition, i.e., spinal stenosis, a herniated disc, spondylolisthesis, piriformis syndrome, or another back problem. Sciatica most commonly affects people between the age of 30 and 50 but can flare up at any time.
Narrowing of the spinal canal is a condition called “spinal stenosis”. When the spinal cord and the nerves inside are compressed or squeezed, you get sciatica.
When you suffer from a herniated disc, the disc loses fluid and flexibility or is compressed. When the discs are compressed, the pressure on the sciatic nerve roots causes pain.
Spondylolisthesis is a condition of the spine whereby there is sliding or slippage (forward or backward) of a disc or vertebra relative to the next disc or vertebra. Where there is slippage, there is narrowing of the spinal canal or compression of the existing nerve roots which causes pain.
Piriformis syndrome involves the piriformis muscle, which is one of the small muscles found deep in the buttocks. It rotates the leg outwards and runs from the base of the spine and attaches to the femur. The sciatic nerve runs very close to this muscle and sometimes it even runs through the muscle. It the muscle becomes tight or contracts, it puts pressure on the sciatic nerve and causes pain.
Sciatic nerve pain or sciatica symptoms are:
• Tingling or numbness in one or both legs
• Weakness in one or both legs
• An electrifying or radiating pain down the leg
• Sharp or shooting pain in the buttock
• Radiating pain that moves down the leg and/or into the foot
• Reduced range of motion
• Loss of control of bowel or bladder function
If you experience any of these symptoms, see your doctor or seek the advice of a medical professional. Sciatica can lead to permanent nerve damage.
Decreasing the pain and increasing mobility can be achieved with proper treatment. Treatment most often includes limited bed rest, over-the-counter medications, prescription drugs, physical therapy, spinal injections, and surgery.
Alternative treatments like acupuncture, chiropractic care, yoga, Pilates, massage, and biofeedback may also provide pain relief and increase mobility.
Sciatica may be prevented by practicing good posture; lifting heavy objects properly, engaging in aerobic exercises like walking and swimming, maintaining a healthy body weight, strengthening and stretching the abs and back muscles, and sleeping on your side with a pillow between your knees.
Getting the mind and body fit and well should be the goal for overcoming sciatica. Get rid of your back pain and sciatica by implementing some of these treatments and preventative measures.
Make Monday the January of every week. The beginning of a new year is a wonderful time to reassess your situation and take the necessary steps to make improvements. It’s important to stick to your plan and see it through. New Year’s promises only stick if we remember them. So revisit resolutions each Monday and take simple steps towards better health in 2010!
Your Healthy Monday Tips will help you stay on track and assist you in adopting good habits to improve your health and wellness. Revisiting your resolutions here every Monday is a simple step you can take to ensure that you reach your goals.
Taking preventative measures to ensure health and wellness is worth it if you want to prevent the alternative, which is being diagnosed with cancer or a debilitating illness. Embarking on a good fitness plan, adopting a healthier eating plan, and balancing your life to decrease stress are very important factors in improving the quality of your life and seeing your overall wellness soar!
Are you experiencing weakness, tingling, or an electrifying pain in one or both legs? Are you suffering from a pain that begins in your back or buttock and moves down the back of your leg and/or into your foot? Do you have intense pain radiating down your leg? 
Are you experiencing numbness in one or both legs? These pains and sensations may indicate symptoms of sciatica (pronounced “sigh-AT-ih-ka”). The sciatic nerve is found in the spinal column. The spine consists of a series of individual bones (the vertebrae) which are separated by discs that look like checkers in size and shape. These discs are cushioned by a gel-like substance that acts like a shock absorber when we move, bend or lift. When the disc loses fluid and flexibility, or is compressed and puts pressure on the spinal cord or the sciatic nerve roots, it causes pain.
Sciatica most commonly affects people between the age of 30 and 50. It can begin suddenly due to a traumatic event or it can develop slowly over time as a result of wear and tear of the lower back. Stress and tension on the muscles in the legs and buttocks can also cause it. In approximately 90 percent of sciatica cases, the cause is a herniated disc. However, sciatica can also be caused by other things, including spinal stenosis, fracture, infection, tumor, cyst, or degeneration of the sciatic nerve.
Having suffered from sciatica myself for several years because of a herniated disc, I know, first-hand, how debilitating it can be. I get an electrifying or a burning pain that radiates down my left leg. I also get shooting pains in my left buttock which usually occurs when I’m sitting on a low sofa or chair and attempting to get up or shift positions. Standing for more than 15 minutes is difficult for me and will bring on sciatic pain. Because the pain is usually so excruciating, I have to immediately sit down or squat to get some relief.
Chronic low back pain and sciatica is usually caused by a sudden traumatic event or manifests over time. There are some not-so-obvious factors that contribute to sciatica:
• Obesity
• Diabetes
• Weight gain during pregnancy
• Poor posture
• Prolonged sitting
• Occupation
• Poor sleeping position
• Poor quality mattress
• Smoking
• Stress
For most people, sciatica responds well to self-care measures that include:
• Stretching
• Exercise
• Cold and hot packs
• Over-the-counter medications
• Transcutaneous Electrical Nerve Stimulation (TENS) Unit
• Bed rest
• Meditation
• Yoga
If chronic low back pain or sciatica symptoms continue to persist or worsen, home treatment may not be enough. Advice from a medical professional or doctor should be sought. Your doctor may recommend some conservative measures, such as:
• Prescription medications
• Physical therapy
• Spinal decompression therapy
When conservative measures do not alleviate the pain within several months, your doctor may recommend:
• Epidural steroid injections
• Surgery
Complementary and alternative medical treatments found outside conventional medicine that may alleviate the pain are:
• Acupuncture
• Chiropractic treatments
• Massage
• Hypnosis
• Botox injections
Although most people recover fully from sciatica, often without any specific treatment, sciatica can potentially cause permanent nerve damage. Other complications may occur, depending on what’s causing the nerve to be compressed. These complications may include:
• Numbness or loss of feeling in the affected leg
• Loss of movement in the affected leg
• Loss of bladder and bowel function
Chronic low back pain and sciatic nerve pain may be severe and persist for a prolonged period of time. Healthy back maintenance is extremely important. If you suffer from chronic low back pain or sciatica, feel free to share what has or hasn’t worked for you in the comments below so we can all improve our health.
Tags: back pain relief, chronic low back pain, Low Back Pain/Sciatica, sciatica
The baby boomer generation has always put a premium on youth and physical fitness. Working out to live longer and improve the quality of our life is the most important thing we can do as we move into our senior years.
If you’re ready to get fit and well, there are some important things you need to know before you begin. Just follow these five tips for getting started on the right foot.
1. An important factor to consider when you start to exercise is the intensity level. You must make sure you’re not getting in over your head. The reason why this is important is because we age differently and, through the years, you may have developed some physical challenges that may need to be taken into consideration before you start an exercise program. Shoulder, knee or lower back issues require a modified program that addresses these common physical challenges. If you don’t adjust the level of intensity according to your physical abilities or limitations, then you run the risk of injuring yourself. Always seek the advice of your doctor before starting any fitness, diet or exercise program.
2. Another important consideration for getting fit and well now is finding the time to do it consistently. Carve out a block of time to exercise at least 30 minutes. You may find early morning workouts are best. Getting that exercise in before you start the day will prevent unexpected conflicts that occur throughout the day from hampering your routine. You will also find that an early-morning workout leaves you more energetic, with more peace of mind, and aids in weight loss.
3. You don’t have to spend a lot of money to get fit and well. That’s a common misconception that some people have about starting to get physically fit. You don’t need to purchase a gym membership or expensive equipment to start getting fit. There are many easy ways you can work physical activity into your life. All you need to do is purchase a good pair of walking shoes, and make sure that you use them every day.
4. Instead of delaying your health and fitness efforts by seeking out a personal trainer and/or waiting until you can afford a gym or fitness center membership, why don’t you purchase some good fitness videos or view YouTube and other online videos that cover your area of interest. Seek out reputable companies and/or certified personal trainers who have produced exercise videos that address your physical challenges and limitations. In fact, if you build a library of fitness videos or have a 24/7 resource for them, you’ll find your workouts are motivating and fun!
5. Have you considered seeking out a workout partner? A spouse, your child, a neighbor, a co-worker, or a dog would be a great companion to keep you motivated and hold you accountable.
Getting fit and well is not hard nor is it an expensive thing to do. Seeking the advice of your doctor, carving out a block of time for yourself, purchasing a pair of good walking shoes, watching a good fitness video, and grabbing a workout partner are five things you can do to get started.
So, if you really want to get fit and well, follow these tips to add years to your life and improve the quality of your life . . . NOW!
Tags: baby boomer, exercise, fit and well, fitness, walking
Getting physically and mentally fit is of primary concern for baby boomers. Over 500 baby boomers were surveyed (half were women and half were men). The results of the survey confirmed what was of utmost important to baby boomers — weight loss, maintaining and improving physical health, and exercising regularly.
It is never too late to reap the benefits of physical activity. A study published in the Journal Of the American Medical Association showed that sedentary women 65 years and older who began walking a mile a day cut their rates of death, from all causes, by 50%.
There are several major components to getting fit, healthy and well fast! Having the right workout plan, being consistent and exercising regularly, eating healthy foods, and having the right mindset, will determine the degree of your success. Each component is dependent on the other components being adhered to in order for you to get the maximum and most efficient results.
1) Eating Healthy — Eating the right foods is an essential component of getting fit and well fast! What you eat before, during and after exercising has a major impact on how effective your workout will be and how you feel later.
A balanced diet of food rich in whole grains, good oils like Omega 3 – Fish Oil, calcium, and protein will keep you healthy. However, you need to consult with your doctor if your diet has any restrictions. Eating the right foods and drinking plenty of water will yield faster results.
2) Workout Plan – After you have consulted with your doctor and gotten medical clearance. You need to devise a workout plan that takes into consideration any physical limitations. Always proceed with caution by starting with low-intensity exercise. Don’t make the mistake of starting out too aggressively. Many beginners make that mistake, only to give up when they get an injury, feel pain, or get burned out a week or two into the workout regime. Start “low and slow” to allow yourself an opportunity to develop a new habit you can stick with for a lifetime – consistently and regularly exercising.
The important thing is choosing an exercise you enjoy. Combining two or more exercising will make your workouts more interesting and keep you from getting bored. When you enjoy the exercises, you will increase your chances of making it a habit.
Write down the exercise(s) you plan to do, the days of the week you plan to exercise, the length of time, and the time of day. Set some goals — be specific and realistic. Setting goals will help you stick to your program. Monitor your progress and adjust accordingly. If you hit a plateau or roadblock that’s not injury-related, step it up or do more of what has worked for you in the past.
3) Personal Trainer – If you want fast results, hiring a certified personal trainer may be the way to go. A personal trainer will keep you on track and help you realize your goals. A certified personal trainer will do a professional assessment of your flexibility, strength and balance, and cardiovascular endurance. A customized fitness plan and exercise regime that is safe and efficient will be created, based on this assessment, to give you the maximum benefits and results based on realistic goals.
A personal trainer will provide structure, motivation and accountability – as well as help you develop good habits that encourage health and fitness for a lifetime.
4) Mindset – In order to be successful in fulfilling your health and fitness goals, you must adopt the right mindset. You must make up your mind to exercise regularly, eat the proper foods and respect your body enough to do the work necessary to improve your health and quality of life.
Mindset is critical. Having the perfect exercise program, the best personal trainer, and the perfect nutritional plan is futile if you don’t have the right mindset. If you have negative thoughts programmed in your subconscious mind, you will end up sabotaging yourself. You will fail.
You should want to look and feel good. Isn’t your health worth the effort and worth fighting for? Train your mind to think positive thoughts and visualize positive images of you having accomplished your goals.
Write down your goals. Choose an exercise or two that you enjoy and incorporate them into your daily life. Reach for natural, healthy foods and keep track of everything you eat. Maintain a strong, positive mindset. Believe in yourself. The power to succeed lies within you. If you want to get fit and well fast, start now!
Tags: fitness, health, weight loss, wellness