IMMEDIATE RELIEF FOR SCIATICA PAIN
According to research in the United States, 40% of people will experience sciatica at least once in their lives, and most of the reasons for the attack are related to age. But quite paradoxically, the name "sciatica" sounds like a disease, indicating that there is some kind of problem with the nerve "sciatica", but in fact, in medicine, it is not a disease, but a symptom. Immediate Relief for Sciatica Pain
WHAT IS SCIATICA? WHAT ARE THE SYMPTOMS?
The medical community will think so, and it is reasonable, because the sciatic nerve of most patients is normal and there is no disease.
What is sciatica in actual? Immediate Relief for Sciatica Pain
The sciatic nerve is a nerve that extends from the lumbar spine, passes through the buttocks, then enters the thigh, knee socket, calf, and finally reaches the sole of the foot. If this nerve is squeezed at the base of the waist, buttock or thigh, or because the surrounding tissue is inflamed and swollen, the nerve conduction is blocked, causing tingling, numbness, and weakness in the area from the waist to the buttocks (some people will describe it as "" coccygeal pain"), or even an electric shock, a burning pain, is commonly known as sciatica, usually on one side. Depending on where the nerve is being compressed, the pain can sometimes spread all the way to the heel and toes.
4 MAJOR CULPRITS OF SCIATICA, CAUSING PAIN TO STAND AND SIT
Immediate Relief for Sciatica Pain. The 4 most common causes of sciatica include:
1. Disc Herniation
After entering the mature age, the cartilage disc between the vertebrae is deformed due to the pressure from above for many years, just like a soft plastic ring is sandwiched between two metal blocks, and then pressed down hard, at this time the plastic ring will be Bulging outward and inward will irritate the muscles and make them uncomfortable, and inward will squeeze the nerves in the spinal cavity.
Immediate Relief for Sciatica Pain. This spinal change that occurs in older adults is called a "disc herniation." If the sciatic nerve is compressed, it will feel numb, sore, and painful.
Middle-aged men often have low back pain? Beware of disc herniation! Causes, symptoms and prevention at once
2. Bone spur
After decades of hard work in the cold and heat of the spine, the bones develop abnormal bone growth due to friction and inflammation, commonly known as bone spurs. If the position and angle of the bone hyperplasia are wrong and the sciatic nerve is compressed, symptoms similar to the herniation of the intervertebral disc will occur, and you will feel numbness, pain and discomfort.
Why do middle-aged people have bone spurs? 5 kinds of food to prevent bone wear, hyperplasia and discomfort
3. Spinal stenosis. Immediate Relief for Sciatica Pain.
When you get older, the spine degenerates and the support force becomes weaker. In order to stabilize the spine, the body will make the disk of the vertebrae thicker to reduce the pressure on the disk. However, thickening of the bones narrows the space in the spinal cavity and compresses the nerves.
4. Stiffness or inflammation of the piriformis muscle
Immediate Relief for Sciatica Pain. It's not a bone problem, it's a muscle pressing on a nerve. There is a muscle in the buttocks called the piriformis muscle. The sciatic nerve passes next to the piriformis muscle and then penetrates into the thigh. If the piriformis muscle becomes stiff due to incorrect body posture, or becomes inflamed and swollen, so that it compresses the sciatic nerve, it will also cause numbness, pain and other symptoms.
Piriformis Syndrome-Sciatica (If you feel pain deep in your buttocks and numbness in your ipsilateral leg and foot, it may be sciatica caused by stiffness or inflammation of the piriformis muscle. Photo credit: Shutterstock)
Immediate Relief for Sciatica Pain. For sciatica, because it is usually caused by deformation and inflammation of the muscle or bone, what you can do by changing your diet is to indirectly provide relief by reducing the level of inflammation. Therefore, the dietary principle of sciatica is how to reduce inflammation in the overall body environment to relieve symptoms.
WHAT TO EAT FOR SCIATICA?
Anti-Inflammatory Diet Principles
To reduce inflammation in the body, there are 4 types of foods that can help you:
1. Omega-3 Fatty Acids. Immediate Relief for Sciatica Pain.
Fish is rich in Omega-3 unsaturated fatty acids. Omega-3 helps the body repair tissues and nerves, and also reduces inflammation. For the fish species that are easily available in the Taiwan market, saury, mackerel, salmon, and sardines are all good sources.
What to Eat for Sciatica - Omega-3 Unsaturated Fatty Acids (Omega-3 unsaturated fatty acids in fish help the body repair tissue and nerves, reduce inflammation, and help relieve sciatica. Photo credit: Unsplash)
2. Anti-inflammatory vitamins
Immediate Relief for Sciatica Pain. Among the natural vitamins, vitamins C, E, and K have anti-inflammatory effects. Dark green leafy vegetables, fruits (such as citrus, kiwi, guava) and nuts are rich in anti-inflammatory vitamins, so you can eat a lot of fresh fruits and vegetables and moderate amounts. Nuts, such as almonds, pistachios, walnuts, peanuts, etc.
What to Eat for Sciatica - Dark Green Vegetables (Dark green leafy vegetables are rich in vitamins that have anti-inflammatory properties, and if you consume them in your daily life, they can also relieve sciatica. Photo credit: Unsplash)
3. Plant-Based Antioxidants. Immediate Relief for Sciatica Pain.
In plant foods, in addition to vitamins, there are also a variety of chemicals with anti-inflammatory effects, such as isoflavones, polyphenols, etc., which are contained in soybeans, soy products, cherries, blueberries, raspberries and other foods. Plant-based antioxidants.
4. Cereal Fiber
Immediate Relief for Sciatica Pain. Whole grains, such as brown rice, five-grain rice, barley, oats, sweet potatoes, pumpkin, taro, and yam, are also rich in antioxidants. Cellulose can also accelerate metabolism in the body, promote musculoskeletal repair, and protect nerve health.
RELIEVE SCIATICA SYMPTOMS BY ALL PURPOSE STRETCHING EXERCISE TO COMPETELY RELIEVE HIP AND LEG PAIN AND NUMBNESS
Universal Strech Exercise
Is there a "universal" self-care method that is effective in a wide range?
Immediate Relief for Sciatica Pain. Considering the discomfort of each part of body has its own unique reasons, the most suitable stretching exercises were introduced here. However, when it comes to whether there is a "universal" stretching exercise that can take care of a wide range, you can try the "foot-shake stretching exercise" . The practice of swinging the foot is very simple.
Put a chair on the opposite side of the symptom of sciatica, stand with your hands on the back of the chair, and swing the foot that is painful or numb back and forth.
Such a simple stretching exercise has the effect of suppressing tingling symptoms in the buttocks, thighs, and below the knees. Moreover, because it is performed standing up, the advantage is that you can always respond to symptoms when you have symptoms, whether you are at home or going out.
When implementing, please grasp the following 2 key points:
Immediate Relief for Sciatica Pain. The foot that was tossed back and forth relaxes and swings wildly using the weight and gravity of the foot.
When swinging, keep your upper body as straight as possible without bending your knees.
Aware of these priorities, as long as your feet swing like a pendulum, you can stretch the front and back of the base of your thighs at the same time. When you throw your feet forward, you moderately stretch your entire buttocks, and you can get an effect similar to "hip stretching exercises." (Editor's recommendation: "Single-leg kick" muscle nourishing knee pad 3 actions, so that the knee can be used for 100 years old)
In other words, it can eliminate the hardening of the gluteus maximus, gluteus medius, piriformis and other muscles, and help the gluteus epithelial nerve, gluteus medial cutaneous nerve, and sciatic nerve to be unconstrained. In addition, when the feet are thrown back, the range from the groin to the navel can also be moderately stretched, and an effect similar to the "iliopsoas stretching exercise" can be obtained. It means that it can restore the flexibility of the iliopsoas muscle and the root of the quadriceps muscle, and relieve the restraint of the thigh nerve from the waist to the lower limbs.
Decompressing the "critical area" that controls the nerves in the lower body like this will naturally improve the conduction function of the nerves. At the same time, the blood circulation from the buttocks and groin to the toes will also improve, and it will play a role in eliminating and improving sciatica. Also, when you swing your feet back and forth, the waist will also repeat the "slightly backward and forward" movements, so this stretching exercise can also be said to help correct the unbalanced state of the lumbar spine. Immediate Relief for Sciatica Pain.
To measure the state of the lumbar spine, people who have more items of "Sciatica Type A" in the self-examination result can pay more attention to "Strongly Backward Throwing" when throwing their feet. On the other hand, people with more "sciatica type B" items may wish to pay more attention to "swing forward vigorously". Because this can promote the entire spine, including the lumbar spine, to reconstruct the original S-curve.
kick stretch. Immediate Relief for Sciatica Pain.
The number of times is 1 to 3 times a day. It can also be performed at any time when the pain and numbness of sciatica are particularly severe. When swinging your feet, don't use too much force, and use the weight and centrifugal force of your feet to swing greatly, which is especially effective.
The foot that hurts or numbs swings forward. Grab the chair with the other hand, being careful not to lose your balance and fall.
The foot that swings forward and then swings back, repeatedly swinging back and forth 30 to 40 times.
leg swing
Conclusion - Sciatica has never been cured, what should I do?
Immediate Relief for Sciatica Pain. Many adults wonder if sciatica will heal naturally? Usually sciatica will resolve itself after a period of time, but it is recommended to pay attention to what kind of situation you belong to: the first is that it does not happen again after remission; the second is that it recurs after remission; the third is that after the pain , Slowly, lower body weakness and even incontinence appeared.
The first situation usually only requires proper rest and adjustment of the usual sitting and standing postures. The second situation means that the body has accumulated muscle or bone "debt" caused by incorrect posture for a long time. If it occurs quite frequently, it is recommended to seek a diagnosis from a doctor and take care of the muscles and bones of the body.
The third situation is the most serious, which means that the deformation of the muscles or bones has damaged the nerves and eroded the brain's ability to control the body. At this time, please seek medical attention as soon as possible. It is recommended to seek the assistance of a rehabilitation doctor first. If you find that you need surgery , or problems other than bones and muscles (such as a long spine tumor pressing on a nerve), can be treated symptomatically with other specialists.
0 Comments
If you have any doubt, please let me know
Emoji