Back Pain Archives - Foot Palace

How To Get Rid of Sciatica Pain

July 20, 2020 By Heather

If sciatica nerve pain is negatively impacting your life, you’ll be glad to hear you can keep it from robbing you of comfort, mobility, anquality of life. By knowing how to deal with sciatica, you can significantly reduce the time it takes for the pain to subside.

yourfootpalace.com gathered information about what sciatica pain is, how to get rid of it, and what causes it.

What Is Sciatica Pain?

Sciatica, also called lumbar radiculopathy, is defined as pain that radiates along the path of the sciatic nerve (the largest nerve in the human body). This nerve originates from the lumbar spine, descends the lower back, vertically crosses through the buttocks (over the hips), runs down each leg, and ends just below the knees. Sciatica will typically affect only one side of your body. Common symptoms include:

Inflammation of the affected hip and leg
Radiating pain down the hip and leg
Pins and needles sensation
Burning
Muscle weakness
Numbness
Electric-like jolt
Hip pain
Pain when sitting, standing, or both

Sciatic nerve pain shares several symptoms with meralgia paresthetica. To understand how these conditions differ, read yourfootpalace.com/meralgia-paresthetica-symptoms-causes-diagnosis-treatment/

Sciatica Pain Relief

Relief from most sciatica pain can be found through stretches that externally rotate the hip and frequent massages. If you are familiar with Yoga, the following stretches will also be familiar to you. If not, it will take very little time to get used to them. Consider the following stretches and massages:

Reclining Pigeon Pose – This is the first of the pigeon poses used to open the hips. Begin by lying flat on your back, then:

Raise your right leg up, bent at the knee to form a right angle, and clasp your hands behind the thigh to hold your leg in place
Raise your left leg with your foot flat on the floor, placing your right ankle upon your left knee
Hold the position for a minimum of 30 seconds
Repeat the stretch with the left leg

This pose helps to stretch the piriformis muscle, which can become inflamed, press against the sciatic nerve, and cause pain.

Sitting Pigeon Pose – For this and the following pigeon pose, you may want to work with a physical therapist until you are comfortable with them on your own. Begin by sitting on the floor with your legs stretched straight out in front of you, then:

Sciatic nerve pain relief using the sitting pigeon yoga pose

Bend your right leg outward, resting your right ankle on top of your left knee
Slowly lean forward and allow your upper body to descend toward your thigh.
Hold the position for 30 seconds
Repeat the stretch with the left leg

This stretch targets the lower back and glutes. If you feel that you need back support for this stretch, begin by sitting with your back to a wall or your sofa.

Forward Pigeon Pose – For this pose, kneel on the floor on your hands and knees, use a mat to cushion your knees, then:

Lift your right leg and move it forward on the ground in front of your body. Your left leg should be on the ground, horizontal to the body. Your right foot should be in front of your left knee with your right knee to the right.
Stretch the left leg out behind you on the floor, with the toes tucked under your foot.
Shift your body weight gradually from your arms to your legs so that your legs are supporting your weight. Breathe in and sit up straight with your hands on either side of your legs.
While exhaling, lean your chest forward over your left leg. Support as much of your weight as possible with your arms
Repeat the stretch with the left leg

Watch the following video demonstrating the forward pigeon pose.

Seated Piriformis Stretch – For those who have found extreme difficulty in doing floor stretches, here is one you can do in a chair:

Sitting in a chair with your back straight, cross your sore leg over the knee of your other leg
While keeping your back straight, bend your chest forward
If you don’t feel pain, bend forward a little more
Hold this position (as far forward as you can go) for about 30 seconds
Repeat the stretch with your other leg

Watch this video to see a variation of this stretch.

Massage – One of the most beneficial results of having a massage is the relief from tension and discomfort caused by pinched or compressed nerves. The following techniques may help you overcome the debilitating pain of sciatica:

Reflexology (uses pressure points in the hands and feet to effectively treat the pain and relieve the compression or irritation on the sciatic nerve)
Neuromuscular (combines deep tissue pressure and friction)
Swedish (uses flowing, kneading movements)
Hot Stone (uses heated stones to promote relaxation and ease tense muscles)
Myofascial Release (relieves pain stemming from your myofascial tissues)
Deep Tissue (slow strokes with deep finger pressure)

Note: While experiencing severe or debilitating pain, it is highly recommended to consult your primary care physician and physical therapist before resuming a regular fitness schedule. Some repetitious exercises may exacerbate the pain and discomfort caused by sciatica.

What Causes Sciatica?

Sciatica occurs when the sciatic nerve is pinched. The following are some of the conditions that frequently lead to sciatica:

Blood clot
Pregnancy (causes pressure and stress on the pelvic region, hips, and lower back)
Herniated or ruptured disk (can compress the sciatic nerve)
Bone spur (on your vertebrae)
Tissue or tumor growth (can compress the sciatic nerve)
Spinal stenosis (narrowing of the spinal column)
Degenerative disc disease (conditions or medications that weaken vertebrae)
Spondylolisthesis (when a vertebra slips forward)
Osteoporosis (weakening of the bones)
Piriformis syndrome (the inflammation of the piriformis muscle located in the buttocks)

Some of the common risk factors include:

Obesity
Occupation
Diabetes
Bad Posture
Prolonged sitting
Physical inactivity

Regular exercise and proper sitting posture are two of the ways you can protect your back and potentially prevent sciatica.

Read more about posture at yourfootpalace.com/how-to-make-good-posture-habit/

Sciatica Treatment

Most people can recover from sciatica without medical treatment. However, sciatica can potentially leave you with permanent nerve damage. Seek immediate medical attention if you:

Have a high fever
Feel weak in the affected leg
Lose feeling in the affected leg
Lose bladder or bowel function
Have a recurrence of sciatica (after successful treatment)
Develop back pain and have a history of cancer

Note: The majority of treatment for sciatica pain is nonsurgical. That said, it is strongly recommended that you and your primary care physician develop a plan for recovery (including over-the-counter pain medication and physical therapy). All while eliminating potentially grave contributors to your condition.

Getting Rid of Sciatica Pain

In this article, you discovered what sciatic nerve pain is, stretches to alleviate it, what causes it, and when to seek medical attention.

By using simple stretches and knowing when to seek medical help, you can avoid permanent nerve damage and chronic pain caused by sciatica.

Allowing sciatic nerve pain to go unchecked or untreated may result in the unnecessary prolonging of suffering and, in worst-case scenarios, permanent nerve damage with chronic pain.

Sources:
mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
health.harvard.edu/blog/taming-pain-sciatica-people-time-heals-less-2017071212048
cedars-sinai.org/health-library/diseases-and-conditions/s/sciatica.html
urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=85&contentid=P01382

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How To Alleviate Upper Back Pain

December 20, 2019 By Heather

Did you know that you can alleviate upper back pain and prevent it from disrupting your work, sleep, and happiness? With a few simple adjustments in your habits and daily routine, you can regain your movement and capabilities.

yourfootpalace.com gathered information on what you can do to alleviate upper back pain and what causes it.

Fast Back Pain Relief

When you are suffering from upper back pain, the following may offer fast relief and get you back to your normal activities:

• Stop all strenuous activities.
• Cease any alcohol or non-prescription drug consumption
• Apply a cold pack or ice (for 2-3 days)
• Use an over the counter anti-inflammatory (for 2-3 days strictly following the package directions)
• Once you can move without sharp pain (after a day or so), start stretching the affected muscle groups to loosen them and accelerate the healing process.
• Schedule a massage. Since the area may be extremely sensitive to touch, a reflexology massage is highly recommended.
• Sit and walk upright. Your posture has a significant influence on how your back muscles function.

Consult your primary care physician:

• For any and all muscle pain that persists longer than seven days with no signs of relief.
• If you are on any type of diet or other medication before introducing another kind of medicine or supplement to your body.

Why Does My Back Hurt?

Upper back pain usually occurs suddenly and without warning. This type of pain can take time to heal and can be caused by any or a combination of the following:

Poor Lifting Practices – Regardless of how much you work out or how strong you are, your back becomes extremely vulnerable to injury when incorrectly lifting any amount of weight.

Solution: Never bend over to lift an object.

• Keeping your back straight, bend your knees until you reach the object
• Get a firm grip on the object and bring it close to your body
• Raise up using your leg muscles
• If the object is too large or too heavy causing you to lean forward, get help

The use of a back brace does not prevent injuries from improper lifting, instead, helps you maintain your back in an upright position.

Being Overweight or Obese – Your weight plays a significant role in your back health. Carrying just a few extra pounds can put constant stress on your back muscles resulting in poor posture, discomfort, injury, and pain.

Solution: Lose weight in a responsible and structured manner by:

• Consulting your primary care physician to determine the ideal weight for your height and body type.
• With the help of a certified nutritionist, alter your diet and eating habits.
• Increase your physical activities.
• Hire a certified personal trainer to guide you through more efficient exercises and set realistic weight loss goals.

Losing weight and keeping it off requires a change in lifestyle. Fad diets and intense workout programs may produce results, but if you go back to your default diet and activities, the weight will return.

Accident or Impact Injury – Back pain can also be caused by a slip, being hit by a falling object, a vehicle/equipment accident, or a sports injury. Whenever an impact is involved, this back pain may be a result of muscle damage, ligament tears, spinal damage, and/or bone fractures.

Solution: Immediately consult your primary care physician to determine the severity of the injury and recommend treatment to alleviate the pain.

Poor Posture – Good posture is fundamental in keeping your back free of muscle strain, headaches, and chronic back pain. Poor posture results from specific muscle groups tightening or strengthening, while others lengthen or weaken.

Solution: Change your posture habits. A neutral spine position will relieve pressure from the spine, promote better breathing, and reduce abdominal pressure. To achieve this position while sitting:

• Bring your shoulders down and back
• Move your head to an upright (slightly back) position
• Tighten your core muscles
• Pull in your gut as if you were tying the drawstring on a pair of sweats

Learn more about how to fix poor posture by reading yourfootpalace.com/how-to-make-good-posture-habit/

Smoking – While smoking may not be a direct cause of back pain, it can exacerbate the symptoms and overall discomfort.

Smoking at any level or quantity causes vascular constriction and reduced blood flow throughout the body, among several other staggering effects.

Solution: Cease the use/consumption of all tobacco products. For those who experience difficulty in breaking the habit, your primary care physician may prescribe:

• Nicotine patches
• Prescription medication
• Therapy

There are no safe levels of tobacco consumption. No matter how you smoke it, acetone, tar, nicotine, and carbon monoxide (all associated with smoking) do not contribute to your good health.

Technology – As we become more reliant on cell phones, televisions, and computers, we spend an increased amount of time looking down to read messages, slouching at our desks, and slumping on the sofa watching hours of television.

In doing these things, we are asking our muscles to remain in awkward positions for extended amounts of time, while creating the conditions for muscle strains, poor posture, and back pain.

Solution: Be mindful of the amount of time spent on devices and in front of your television or computer. The following may also help:

• Set a timer to remind you to get up from your desk periodically
• Put your phone (and other devices) away while engaging in other activities
• Set a time limit on the amount of television you watch
• While you are bettering your posture, leave yourself post-it notes, set alarms, and enroll friends and coworkers to remind you to “straighten up”

A change of mindset and habit needs to occur so that the gadgets and equipment meant to facilitate our lives don’t leave us with crippling pain.

Lack of Sleep – Muscles that have been strained or are under pressure from poor posture may “explode” in pain if you are not getting enough sleep.

According to the National Sleep Foundation, tissue growth and repair (triggered by the release of growth hormones) occurs in N3 (formerly known as stages 3 and 4) and are the deepest, most restorative sleep.

Solution: Maintain a regular sleep schedule that allows a minimum of six to eight hours to promote the stages of sleep and REM.

Note: If back pain is keeping you from sleeping, the healing process will likely take much longer and be more painful than if you were getting regular sleep. If this is the case, seek assistance from your primary care physician.

Cold Muscles – The majority of muscle strains in sports, the gym, yard work, etc. are due to a lack of preparation before using the muscles.

Solution: Before any type of workout or physical exertion, stretching, and “warming up” your muscles will help you avoid strains, tears, and cramps.

Herniated Disc – While herniated discs are far more common in the lower back, they sometimes occur in the upper back.

The discs are the soft, flexible cushions between the vertebra. A herniated disc occurs when a piece of this cushion pokes through and puts pressure on the spine.

Solution: Most herniated discs heal with rest and anti-inflammatory medication (as prescribed by your physician).

Myofascial Pain – Sometimes, back pain can result from problems in the connective tissues of the back, called the fascia. This pain typically results from muscle overuse or after an injury.

Solution: Treatment for myofascial pain usually consists of physical therapy and myofascial release therapy.

Osteoarthritis – This condition occurs when the cartilage that protects and cushions the bones wears away, causing back pain. Osteoarthritis is commonly mistaken for muscle pain, when, in fact, it is a problem in the joints. As the condition worsens, it can result in numbness and/or tingling in the arms and legs.

Solution: If you suspect that your back pain is related to osteoarthritis, see your doctor for an accurate diagnosis and treatment plan.

When to Seek Medical Attention

If your back pain is accompanied by any of the following, seek immediate medical attention:

• Back pain resulting from a fall or injury
• Back pain accompanied by a fever without flu symptoms
• Back pain that interrupts or prevents your sleep after three nights
• Weakness or numbness in your legs and/or arms
• Pain extending down one leg below the knee

The above symptoms indicate that your back pain may be a result of something other than muscle strain.

Upper Back Pain Relief

In this article, you discovered how to get immediate relief from upper back pain, the many factors that can contribute to that pain, and what to do about them.

By taking action to relieve your upper back pain and eliminate its contributing factors, you are increasing your quality of life and overall health.

By allowing back pain to persist unchecked, you are inviting the potential for several health and wellness problems to go undiagnosed and untreated.

Sources:
orthop.washington.edu/patient-care/articles/arthritis/back-pain.html
healthcenter.vt.edu/content/dam/healthcenter_vt_edu/assets/docs/MCOrthoRehab-UpperBack.pdf
health.harvard.edu/pain/4-ways-to-turn-good-posture-into-less-back-pain
sleepfoundation.org/articles/what-happens-when-you-sleep

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

How to Make Good Posture a Habit

January 18, 2019 By Heather

That pain in your back and neck could be from bad posture. Millions of people suffer from this, and many rely on pain medication to get through the day. What if you didn’t need any drugs to fix it?

Good posture, like poor posture, is habitual. By making good posture a habit, you can avoid eventual debilitating pain, medication, and chronic symptoms like headaches and heartburn.

yourfootpalace.com discusses the differences between good and poor posture, ways to correct and improve your posture, and how to make it a lasting habit.

What is Good Posture

Awareness of what good posture is will help you make it routine. Posture is the manner in which you hold your body while sitting, standing, or sleeping, known as static posture and walking, running, or lifting, known as dynamic posture.

Good posture refers to the three natural curves present in a healthy spine, one at the neck, one at the mid-back, and one at the lower back. Correct posture maintains these curves without increasing them.

Likewise, if you were to look directly at the front or back of the body, the 33 vertebrae that form the spinal column should appear completely vertical.

Furthermore, having good posture depends on the constant awareness of holding your body in a way that results in the least amount of strain on your back.

What is Bad Posture

Bad or poor posture results from certain muscle groups tightening or strengthening, while others lengthen or weaken. This causes a muscular imbalance which results from daily repetitive activities.

While you may not notice it in its beginning stages, poor posture may result in the following:

• Back Pain
• Headache
• Poor Balance
• Muscle Fatigue
• Difficulty Breathing
• Incontinence
• Acid Reflux
• Heartburn
• Constipation
• Slouching
• Body Aches and Pains

If you suspect that poor posture is a contributing factor to any adverse condition you are experiencing, make an appointment with your primary care physician to rule out other potentially more serious causes.

How to Improve Your Posture

To change your posture habits, you need to identify the static and dynamic positions that created the problem.

The following will help you make good posture a habit, taking stress off of your back and reducing the ill effects of poor posture:

Neutral Spine Position – The neutral spine position relieves pressure from the spine, promotes better breathing, and even reduces abdominal pressure. To achieve this position while sitting:

Bring your shoulders down and back
Pull your head to an upright (slightly back) position
Tighten your core muscles
Pull in your stomach as if you were tying the drawstring on a pair of sweats

When standing, shift your weight to the balls of your feet, keep your feet about shoulder width apart, and slightly bend your knees while repeating the 4 steps above.

At first, this may be slightly uncomfortable. Keep in mind that you are engaging specific muscles in a way that they are not accustomed to and telling others to relax. This slight discomfort will quickly fade away as you regain a balance between them.

Use this position as your example when adjusting your chair, standing, or walking posture. The more you practice, the more easily it will become habitual.

Core Exercises – Core muscles in the abdomen, back and pelvic floor all work to support the spine. The following easy exercises will help you strengthen your core muscles and further improve your posture:

• Seated Leg Lifts (Can be done practically anywhere)
• Sit-Ups (Crunches are very effective as well)
• Push-Ups (On the floor or inclined)
• Practice Yoga (Nearly everything in yoga engages the core muscles)
• Walk with Proper Posture (20 minutes to 1 hour per day)

Note: If you have lower back pain, consult your primary care physician, or a physical therapist before beginning any exercise routine.

Reminders – Old habits are hard to break, and when you are dealing with posture, your own muscles are working against you in the beginning. Until you have made good posture a habit, use the following to remind you to “straighten up:”

• Leave sticky notes in plain sight on your desk and in areas where you spend a lot of time.
• Get lumbar support pillows for the chairs at work and at home (these can be a bit uncomfortable at first, but are terrific reminders to straighten up).
• Enlist your coworkers, friends, and family to help you avoid poor posture.
• Adjust the seat and mirrors in your vehicle so that you are compelled to sit in a neutral spine position.

Over time, good posture will become habitual, just as poor posture did. Fortunately, this is one habit that serves a healthy purpose and costs nothing to feed.

Good Posture is a Habit Worth Keeping

Don’t let poor posture rob you of your quality of life. By making simple adjustments throughout your daily activities, you can improve your health and avoid developing some chronic conditions.

In this article, you discovered the differences between good and poor posture, what you can do to eliminate bad posture, and how you can make it a healthy habit.

While the effects of habitual bad posture are gradual, they can cause serious health problems as you mature and get older. Just by making a few simple changes, you can make good posture a permanent habit and help your body perform at its peak.

Sources:
https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
https://my.clevelandclinic.org/health/articles/4485-back-health–posture
https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment
https://medlineplus.gov/guidetogoodposture.html

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958

Why Proper Sleep Posture Translates to a Happier Body

June 20, 2017 By Heather

Your sleeping posture may be comfortable, but it could ultimately be the cause of some health issues. Improper sleep positioning has been linked to neck/back pain, poor circulation, sleep apnea, next day fatigue and even premature wrinkles. For the appropriate amount of sleep and tips to fall asleep faster, visit yourfootpalace.com/regular-sleep-promotes-healthy-minds/. For the common sleep positions and how they compare to one another, read on.

Sleeping On Your Side

Side Sleepers (Arm’s/Leg’s straight): Over 15% of adults find this position to be most comfortable. Although relatively few people sleep this way it does show to have positive benefits, notably its help for those with sleep apnea. Because the body is on its side gravity prevents the tongue from falling back into the throat passage, restricting airflow. This position has also been shown to help with acid reflux and alleviating back pain since the spine is elongated. The only downside to this is the increased likelihood of wrinkles via face to pillow contact throughout the night.

Side Sleepers (Fetal Position): By far the most popular sleep position with 41% of people favoring this pose, the benefits are fewer but the comfortability is definitely greater. This position is ideal during pregnancy (specifically lying on the left side) because it helps improve circulation in not only your body but the baby’s as well. Lying on your left side can also help relieve pressure being placed on your liver when you sleep. Although this is the most comfortable position, sleeping with your knees too tightly tucked and your chin tucked down into your chest/pillow can tighten the diaphragm, making it harder to breathe and leaving you sore in the morning. A trick to help with posture in this position is to tuck a pillow in between your knees.

Sleeping on Your Stomach

Stomach Sleepers: A majority of people find this pose to be uncomfortable and understandably so. Because you are on your stomach your neck and spine have a hard time lying flat, especially with a pillow under head, causing serious neck and back the next morning as well as trouble breathing. The upward angle of the neck constricts air flow and this is more so the case when the head is turned to either side. This angle also puts the most stress on the lower back of any sleeping position.

Sleeping on Your Back

Back Sleepers: Without a doubt, sleeping on your back allows for the greatest amount of support along the spine and neck. This support as well as spinal elongation helps to prevent upper and lower back pain as well as keeping your neck in a neutral position throughout the night. Keeping a pillow underneath the head will prevent acid reflux occurring during the night. One of the only downsides to sleeping on your back is airway blockage from your tongue. This can be a serious threat to those with sleep apnea due to the increased lack of breath. Your snoring might increase but with no face to pillow contact your likelihood of developing wrinkles earlier in life will definitely decrease.

Posture Affects Your Sleep

Although posture plays an important role in your sleep there are other factors such as your mattress and pillow type. For side sleepers placing a pillow between your legs helps to correctly align the spine. At the end of the day everyone falls asleep in the position which is most comfortable for them, but taking your health into consideration might just help you make the switch to a better night’s sleep.

Foot Palace Massage Spa Athens

196 Alps Rd Ste 31, Athens, GA 30606
(706) 521-5290

Foot Palace Massage Spa Braselton

2095 Highway 211 NW Suite 7B, Braselton, GA 30517
(678) 963-5958