Your #8 Sciatica Stretch is the Hip Flexor Stretch. The hip flexor is made up of the psoas and illiacus muscles; collectively called the iliopsoas muscle. These muscles are attached to the pelvis and lumbar spine. Therefore, if these muscles are tight, it will alter posture and body mechanics. Prolong sitting will increase tightness in the hip flexor muscles. Therefore, it is important to increase flexibility of the iliopsoas muscle in order to decrease severity of low back pain and sciatica symptoms.
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Your #8 Sciatica Stretch is the Hamstring Stretch. If your hamstrings are too tight, this will alter your body mechanics. To improve posture and body mechanics it is imperative that one has adequate hamstring flexibility.
Pinched nerves that occur in the back can be quite painful but they are often easily diagnosed due to their unique symptoms. The Illinois Back Institute provides treatments for sufferers that utilize pain-free methods to correct issues that can lead to back pain.
Sciatica is one of the most common medical conditions, but "common" doesn't mean "easy to deal with." With proper treatment, you can lessen your pain and achieve a higher quality of life. Here is some helpful information courtesy of Illinois Back Institute.
This is part 2 of my story and journey to eliminating my back pain and sciatica and your back pain and sciatica. If you have not read the first installment you can find it here….. Sciatica Treatment! How to Treat Sciatica By Dr. Jeff
Are you suffering from a pinched sciatic nerve? Here are some things you can do to relieve the pain.
- Occasionally, sciatica is caused by the overuse or strain of muscles. When this occurs, one of the best pain relief you will find is a professional massage. It is important to find a modality or style of massage that suits your tastes as there a number out there. It is also just as important to find a therapist you are comfortable working with and is able to customize the session to your needs and wants. During the massage, the massage therapist will focus on the lower back, buttocks, legs and feet.
- When you are at home, you can try to use a tennis ball or other massage device like the Sacrowedgy to help relieve the pain. When using the tennis ball, simply lie flat on your back on the floor. Once you are comfortably lying on the floor, place a tennis ball under your back in the affected area. This may feel intense and it is important to breathe.
- Use a heating pad for twenty minutes as needed on a low or medium setting. Heat will help relax the muscles. Alternate with ice to help reduce inflammation. Hold the ice for ten to twenty minutes.
- Exercise and stretching is known to be beneficial for pinched sciatic nerve pain. Some great options include yoga, Pilates and even taking a short walk. Exercise helps increase endorphins, which help relieve pain.
- Stay hydrated. Drink plenty of water to reduce adhesions forming in the muscles and
Stretches for Pinched Sciatic Nerve
Before trying these at home, be sure to speak with your health care professional or have a personal trainer walk you through the steps.
- Piriformis stretch- Having a tight Piriformis is often the cause of sciatica pain. A simple stretch you can do at home is to lie flat on the floor with your legs straight. Then pull your ankle to the opposite shoulder.
- Stretching your hamstrings helps relieve the stress on your low back and relieves sciatic nerve pain. A simple stretch to perform is to sit on the floor with your legs in a v-shape. Keep your legs straight with your knees glued to the floor. Then twist your shoulders and try to touch your toes. Do this on each side to stay balanced.
- The fire log pose is a yoga position that is beneficial for sciatic pain. The pose focuses on stretching the outer hips and Piriformis.
Back pain, including sciatica pain, can develop from the feet up--that’s why supportive shoes are so important. Non-supportive, ill-fitting shoes can cause changes to your gait. When your feet and legs adjust their movements to compensate for shoe and foot problems, your pelvis may tilt forward, for example. This increases the curvature of the spine, placing excess pressure on the lower back and the sciatic nerve.
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Getting a restful night's slumber depends upon many different factors. One of the most important is choosing the right mattress that will allow you a good night's sleep, free from back pain. The sheer number of different brands and types of mattresses in stores can make mattress shopping quite confusing. To make choosing a good mattress easier if you have sciatica or chronic back pain, focus on getting a well-made, quality mattress that’s relatively firm and, most importantly, comfortable for you.