SCIATICA comes out of nowhere ---the feeling that your calves, thighs and buttocks have been invaded by cement lumps. The pain is excrutiating. Every step is agony. What to do? The answer: Back it off with exercises, dietary changes and get some heavy duty massage. SCIATICA may not be accompanied with lower back pain) and 60% to 80% will recover to a non disabling level within a period of 6 weeks . However, the recurrence rate (meaning that the chances that the sciatica will return) is approximately 10% to 15% . So for some of you (like me), the problem will be an ongoing battle. Some more grim statistical news: for those in whom suffer severe sciatica (bad enough to necessitate a trip to the hospital), more likely than not that pain will still be bothering you at the one-year time-point. More specifically, one researcher demonstrated that only 29% of patients in whom suffered severe sciatica fully recovered at the 12 month time point. And 33% were lost to surgery within that 12 month periodEXERCISE: - Stretch the muscles that have gotten too thick, ropy, strong.DIET- Back off on too many proteins, especially red meat, bacon. Add salads to lunch and dinner, big ones, organically grown, no nitrogen fertilizers -- as muscles are made of nitrogen --adding them to every meal. Balancing the acidic protein with alkaline fiber of greens. Puts less of a toxic load on body and helps you shed uric acids which stiffen muscles. And between meals drink lemon, water sweetened to taste.
Sciatica exercises, if done properly, can stop sciatica pain in its tracks. The problem is that most people start with the wrong form and the wrong intention, falling into habitual exercises that can do more harm than good. By following the below advice and exercises, you should be able to determine if you're doing proper sciatica exercises. NOTE: Check with your doctor for a proper diagnosis. Many people think they have sciatica when they do not.
1) Bed Rest - Inactivity is okay when sciatica first flares up, but after a day you will definitely need to open the area with proper stretches. The longer stretching is avoided, the longer the pain will linger. Sciatica is mainly due to compression on the nerve from such afflictions as a herniated disc, dehydrated tissue, pulled muscles or other structural trauma to the lower spine. Although bed rest and anti-inflammatory medicine may be one approach, stretching and opening up specific areas offers excellent results.
2) Bi-Lateral - Each stretch should be applied to both legs, even if only one leg has pain.
3) Wait and Breathe - Hold each stretch for 8 to 10 seconds. A full inhale and hold! Drives the oxygen into afflicted part.
4) Breathe Correctly - Breathe in your nose and out your mouth.
5) Down Time - Rest for 5 to 10 seconds between each stretch.
6) Stretch in Sets - Complete three to five sets of stretches for each leg. Remember, each stretch will get a little easier the more you do it. Do not be concerned if you can't do the full stretch at first. Any attempt will help.
Be sure and do the following stretches daily. Stretching when you do not have pain will help alleviate pain easier and faster when it arises.
1) Cross Leg Stretch - Stand straight without bending your knees. Cross
one leg over the other. Bend at the waist and try to touch your toes. If
you can, grab the back of your thighs and bring your chest as close to
your front thighs as you can. You will immediately feel the affected
legs release the hamstrings and relieve the pain.
2) Sitting Stretch - While sitting in a chair, cross your legs in a "T"
position. Bend from the waist as if a string is pulling your chest down.
Go as far as you can go. Breathe into the stretch.
3) Hanging Groin Stretch - Lie on a high table or bed. Drop your leg off
one side, being sure to let the whole leg hang from the buttocks so you
feel a deep stretch in the pubic area. If your lower back presents pain,
stop and readjust.
4) Sitting Groin Stretch - Sit on the floor with your knees bent and the
bottom of your feet up against one another. Bring your heels as close to
your groin as possible, resting them on the floor. Gently push your
knees outward with your elbows, being sure to keep your back straight
and the bottom of your feet together. Your heels remain stationary.
5) Stomach Down Hip Extensions - Lie face down, support with elbows bent
and palms down, and raise each leg while bending at the knee.
CHIROPRACTOR. Your discs need looking at in case it's a pinched nerve.
MASSAGE - Don't pay for it. Give some body cream to your strongest relative and get the area shiatsu-rolfed. Hard pressure, sliding, greased hands on nerve meridians from ankle to kidneys. Have them crack your back.
MY theory of any cure is that the overbuilding of muscles in legs requires balancing done by stretching, loosening all that stringy fibre which hardens and shrinks and PULLS with age. We must pull back. The long inhale, holding painful stretches has a name in India: YOGA.
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