Most people are not aware that they have improper spine alignment until the pain sets in. In fact, one of the most common reasons for back pain is the improper alignment of the spine which is why most doctors would check this first before anything else.

The good news is that you don’t need to go to the doctor to make sure that your spine is properly aligned. If you suspect that this could be the root of your back pain or perhaps you simply want to improve your posture, there are methods that you could try doing at home. That being said, following are some exercises you could do to ensure proper spine alignment.

Side Stretch

Start this exercise by standing with your feet aligned with your shoulders. Now start stretching your left arm as far as it could go. This slowly stretches your body without causing stress to any other body part. Once you’ve gone as far as you can, start leaning your body towards the right side. Again, this should be done slowly without taxing yourself. The goal is not to get as far as possible but to make sure that you remain relaxed while doing so. Concentrate on the flow of air in and out of your body. Hold this position for 20 seconds before slowly coming back to your original position. Take several deep breaths before doing the same for the other hand.

Neck Stretch

The neck stretch is actually something you can do anywhere if you have the time. It’s specially made to remove any neck problems you might have as well as any pain on the shoulders. Now, start the exercise by standing with your shoulders down and arms relaxed downwards. Lift your shoulders upward, slowly rotating them and then holding them down. At this point, your arms should still be lax while the feet are only several inches apart with the toes pointing forward. The head should be perfectly balanced on your straight neck while counting up to 16. Hold the position during this time. You can repeat the exercise several times a day, preferably 8 times each set.

Spine Roll

This is something you can perform while lying down. Start with your knees bent and far apart, approximately the same width as your hips. Take a deep breath and as you exhale, pull your core body inwards. Your lower back should be slightly pulled towards the floor. Now, this is the tricky part. Once you’ve pulled your lower body inwards, start peeling the tailbone upwards all the way up to your shoulder blades. The final position would be your hips resting on the air while your shoulder blades are the ones in contact with the floor. Inhale and on your next exhalation, start placing the line of your vertebra on the floor one at a time until the tailbone is once again on the floor. This takes time to master and might be very uncomfortable at first, but it actually helps the spine get in proper position to alleviate back pain and shoulder aches. Try doing it 5 to 10 times a day.

You’ll know when you finally nailed that proper spine alignment when the pain is finally gone and you are more comfortable with your movements. If you check yourself in the mirror, you’ll also notice how your posture has become better, providing you with that straight spine that can boost self confidence.

Bulging Disc

Most patients make the mistake in thinking that a “bulging disc” is the same as a “protruding disc”. In reality, a bulging disc may be considered as the earliest state in the development of a disc herniation.

A bulging disc is considered as a contained disc disorder. This means that the soft center of the intervertebral disc (nucleus pulposus) has pushed against the outer fibrous ring (annulus fibrosus) so that, without tearing or rupturing the outer layer, it would appear as a swollen mass. Unlike a protruding disc, however, a bulging disc is not large enough to jut into the spinal canal and compress a nerve root or nerve.

Bulging Disc Symptoms

So what causes bulging disc symptoms? Despite the absence of nerve compression, a bulging disc induces the release of inflammatory chemical mediators – most notably Tumor Necrosis Factor-Alpha (TNF) and Interleukin-17 (IL-17) – which irritate the nerve roots or nerves.

Most cases of bulging discs do not present with any symptoms at all. In fact, bulging discs are more often incidental findings on CT and MRI scans done on patients who are being evaluated for other diseases.

The pain of bulging discs is usually limited to the site in the spine where it is located. A cervical bulging disc usually presents with neck pain. On the other hand, lumbar bulging discs are characterized by pain in the lower back or buttocks. With persistent nerve irritation, pain may follow the nerve pathway radiation that is observed with protruding or herniated discs.

Relief Options for Bulging Disc Symptoms

Since bulging disc symptoms are acute, the pain may resolve on its own with a few hours of rest of with the application of ice and hot compresses. Non-steroidal anti-inflammatory drugs (NSAIDs) help not only to relieve pain but also to counteract the nerve irritation caused by the inflammatory mediators.

Patients diagnosed with bulging discs are advised to observe good posture habits and not do any heavy lifting so that the condition will not be aggravated any further. Back strengthening and stretching exercises also help to build stability in the spine and flexibility in the muscles and other supportive tissues.

Bulging discs have been found to respond very well to inversion therapy, a type of traction using an inversion table. A more effective bulging disc treatment is spinal decompression therapy, which could pull back the swollen nucleus pulposus to the center of the intervertebral disc.

Bulging disc surgery is rarely performed since this condition can be adequately managed through conservative means.

While a bulging disc should not be a cause of great concern for a patient, he or she must observe good posture and perform regular low-impact exercises that would prevent the condition from progressing to a more painful protruding or herniated disc.

Herniated disk symptoms may occur at any part of the spine where a disk herniation has occurred.

A disk herniation develops as a result of a tear in the outer fibrous ring (annulus fibrosus) of an intervertebral disk, causing the extrusion of the soft central material (nucleus pulposus). While it is misleadingly called a slipped disk, symptoms are not characteristic of a true slippage because the intervertebral disk is attached and sandwiched between two vertebrae. Pain, which is the main symptom of herniated disks, develops as a result of compression on a nerve by the protruding material or the release of inflammatory chemical mediators – namely Tumor Necrosis Factor-Alpha (TNF) and Interleukin-17 (IL-17) – even in the absence of nerve compression.

Herniated Disk Symptoms

As mentioned earlier, symptoms of herniated disks may occur at any location in the spine. The most common site is the lumbar region or lower back followed by the cervical or neck region. Thoracic or upper/middle back herniations are very rare, but can occur in causes of traumatic injuries.

For cervical herniated disk neck symptoms include pain that radiates to the shoulder and arm, going down to the hand and fingers. Muscle weakness may be observed as well as numbness or “pins and needles” sensation (paresthesias) in the hand and fingers.

For lumbar herniated disks lower back symptoms include pain that starts from the lower back radiating down to the buttocks, feet and leg, following the path of the sciatic nerve. Muscle weakness in the lower extremity could cause the patient to walk with a limp. Numbness and paresthesias may develop in the feet.

Most causes of disk herniations resolve on their own after a few weeks. Some do not even present with any pain or other symptoms, and only turn up as incidental findings on CT or MRI scan when a patient is being checked for other medical conditions.

Relief Options for Herniated Disk Symptoms

For those patients in whom the herniated disk is causing bothersome symptoms, conventional disk herniation treatment would involve prescribing non-steroidal anti-inflammatory drugs, like aspirin or ibuprofen, to counteract the effects of the inflammatory chemical mediators. Epidural steroid injections may be given in cases of persistent or severe pain. Some patients have found relief though acupuncture, chiropractic manipulation, and inversion therapy.

Spinal decompression therapy is a form of herniated disk treatment that shown great promise. Through the creation of a negative pressure within the spinal canal using measured weights, the protruding disk material can be sucked back into the intervertebral disk to relieve nerve compression and pain.

In patients who don’t respond to conventional treatments and back decompression, disk herniation surgery is the final option. Thankfully, a number of back surgeries for disk herniation, such as laminotomy and foraminotomy, can now be performed using minimally-invasive or endoscopic techniques.

Patients need not suffer from herniated disk symptoms when there are several treatment options to choose from.

Next to lower back pain, chronic neck pain is a bothersome condition which may be accompanied by equally distressing symptoms.

Causes of Chronic Neck Pain

There are many causes of neck pain. The most common cause of chronic neck pain, stress may develop on the neck when a patient sits at a desk job – such as writing or typing away on a computer – for a prolonged period of time with the head immobile or with minimal support. Chronic neck muscle pain may also occur as a result of muscle spasms with sudden jerky movements of the neck or in whiplash injuries.

Other causes of chronic neck pain include the following…

1. Herniated disc = with the neck pain radiating to the shoulder, arm and hand
2. Cervical foraminal stenosis = a slow-developing neck pain (usually taking a period of years), it usually manifests during or after certain activities like twisting or bending the neck forward or backward
3. Cervical spinal stenosis with myelopathy = neck pain is accompanied by lack of coordination in the arms. It is characterized by shooting pains that start in the neck and radiates to the arm.
4. Cervical disc degeneration = persistent low intensity neck pain that may suddenly flare up or worsen with performance of certain movements or activities. Character of pain is similar to that of cervical spinal stenosis with myelopathy.
5. Osteoarthritis and facet joint cartilage degeneration = characterized by neck pain that is worse in the morning and at the end of the day. Pain is not observed in the middle of the day, with neck movement, or during warm, sunny days.

Chronic neck pain is commonly described as a dull ache which worsens with movement. Other descriptions for the pain include sharp and shooting, numbness or tingling, tenderness or tightness. Symptoms that accompany chronic neck pain are pulsations, difficulty in swallowing, dizziness or lightheadedness, swishing noises in the head and ears, and glandular swelling.

Treatment of Chronic Neck Pain

Chronic neck pain relief would require determination of the cause. Acute neck pain would benefit from bed rest and ice and hot compresses. A collar or brace may be needed to provide neck support. Topical preparations such as mentholated rubs, capsaicin creams, and anesthetic pain patches and creams have also been effective in relieving pain. In cases of muscle spasms, a patient may be prescribed analgesics and muscle relaxants. Patients with persistent pain may benefit from traction or local steroid and anesthetic injections.

Exercises for Chronic Neck Pain

Doctors and physical therapists alike have long debated on the effectiveness of exercise in treating neck pain. Recent studies have shown, however, that chronic neck pain exercises can reduce pain by strengthening and improving the flexibility of the trapezius, the large triangular-shaped muscle that stretches from the back of the head descending to the neck and upper back.

There are five strengthening exercises that specifically target chronic neck pain that have been developed by the National Research Centre for the Working Environment (or RAMIN) in Denmark.

1. Dumbbell Shrug

• Stand upright with hand weights at the sides of the body.
• Lift the shoulders up toward the ears and lower them again slowly. This should be performed in a smooth, even – not jerky – motion.
• While performing this move, keep the jaw and neck relaxed.
• Beginners should start at 8 kg weights moving up to 12 kg.

2. One-Arm Row/One-Arm Pull

• Stand with the left knee on the bench at the same time laying and leaning on the left hand on the front of the bench.
• With the free right hand, lift the hand weight to the lower chest until it touches the chest and then slowly lower it. Keep the motions slow and controlled.
• After 12 repetitions, do the same with the right side.
• Beginners should start at 6 kg weights moving up to 10 kg.

3. Upright Row

• Standing upright, stretch the arms forward with the hand weights in front of the body.
• Lift the weights in a straight line, keeping them close to the body as possible until the middle of the chest is reached. The elbows should be pointing up and out.
• Throughout the exercise, the position of the hand weights should be lower than the elbows.
• Beginners should start at 2 kg weights moving up to 5 kg.

4. Reverse Fly

• Lie down on a bench at a 45 degree forward bent angle. Hand weights should be hanging down towards the floor.
• Lift the weights outward and upward until they reach a horizontal position and then slowly them in one smooth, controlled motion.
• Throughout the exercise, the elbows should slightly bent at approximately 5 degrees or less.
• Beginners should start at 1 kg weights moving up to 3 kg.

5. Shoulder Abduction

• Stand upright with the hand weights hanging down at the sides of the body.
• Lift the weights outward and upward until a horizontal position is achieved and then lower the weights in one smooth controlled motion.
• Same as in reverse fly, the elbows should be slightly bent at approximately 5 degrees or less.

For optimum pain relief, the exercises should be performed three times a week (preferably Mondays, Wednesdays and Fridays), alternating between exercises 1, 2 and 5 on the first day, exercises 1, 3 and 4 on the second day, and repeating 1, 2 and 5 again on the third day.

Although starting weights are given for each exercise, it is an important rule to increase the weight as soon as the patient can comfortably perform all three sets of exercises. Usually, doubling of the weight is achieved after 10 weeks or regular exercise. After 4 weeks, a patient can reduce the number of repetitions in order to accommodate the increases in the weights.

An individual need not suffer from chronic neck pain, considering the many treatments and exercises that could help relieve it.

Back Exercises for Lower Back Pain

Back exercises for lower back pain play a vital role in addressing certain conditions that aggravate pain aside from an existing cause.

The underlying condition behind every case of lower back pain is weak muscles – especially in the back, abdomen, and buttocks – caused by prolonged inactivity or a sedentary lifestyle. Because these so-called “core muscles” are the ones that support the spine, muscle disuse results in atrophy, causing the muscles to shorten which in turn leads to spinal misalignment. Stress and tension in these core muscles may also cause tightness, stiffening and spasms, which could also disturb the alignment of the spine. These conditions cause lower back pain to develop.

A good low back pain exercise regimen should include back stretches to lengthen muscles and improve flexibility, strengthening exercises to build up the muscles and other supportive structures of the back, and low impact aerobics to tone the muscles and improve blood circulation.

And finally, there are balance and stability exercises which strengthen and tone up the deep core muscles, which are important for maintaining overall body balance. An effective exercise for lower back pain to improve balance and stability in the spine involves the use of a Swiss, physio, or exercise ball.

Benefits of Back Exercises for Lower Back Pain

While most patients hesitate at the idea of using an exercise ball, lower back pain studies have found that it is very helpful in improving balance in the back and thus relieve pain.

Physio ball exercise for lower back pain relief starts with the patient just sitting or bouncing lightly on the ball for 30 minutes daily until he or she is able to find a balanced position on the ball (also called the “center of gravity”) and maintain it. Finding this center of gravity involves the combined actions of the pelvic base and the abdominal muscles. Before attempting to do any exercise with a physio ball, it is strongly advised to first locate this center of gravity. To avoid injuries in case one falls off the ball, a person could put the ball over a firm mattress.

Back Exercises For Lower Back Pain with an Exercise Ball

Here are some examples of balance and stabilization exercises using an exercise ball. Surf the web or buy DVDs for more exercise ball regimens.

1. Exercise 1 (Done while sitting on the ball)

• Sit on the ball and find your center of gravity.
• Keep feet flat on the floor with the hips and knees bent at a 90 degree angle. Keep your back straight and tighten your abs.
• Alternately raise and lower one heel at a time.
• Then, raise and lower one foot at a time a couple of inches off the floor in a marching rhythm.
• Alternately raise and lower your arms.
• Then, alternately raise and lower one arm and then the other while lifting the opposite heel off the floor. For example, if you raise your right arm, you should lift your left heel.
• For beginners, do these exercises 10 times each carefully and slowly so you won’t fall off the ball. As you grow accustomed to sitting on the ball, you can quicken the rhythm and do more repetitions.

2. Exercise 2 (Done while lying on the ball)

• Carefully lie down with your stomach directly over the ball. Place your hands flat on the floor and the legs propped up by the toes. Tighten your abs and keep your back straight.
• Carefully walk away on your hands so that the ball rolls down from your abs until it is under your legs. Just as carefully walk back to the starting position.
• After you have become accustomed to keeping your balance using the position in (b), you may do a variation of this move but this time, alternately raising and lowering your arms slowly.

While it may seem difficult at first, back exercises for lower back pain using an exercise ball help to relieve pain with constant practice, determination and patience.

Image by JD'na via Flickr

Healing Back Pain

Healing back pain has long been a challenge for medical practitioners, especially in patients in whom the persistent pain interferes with daily life. In some cases, the pain could be so crippling and debilitating that these patients could no longer work and require the aid of loved ones for certain activities that they were once able to do on their own.

Healing lower back pain could not be properly accomplished without first knowing the cause. The most common causes of lower back pain are…

1. Sprain or strain on the muscles, ligaments and other supportive tissues of the lower back.
2. Traumatic injuries such as in vehicular or sports accidents. Falls in the elderly or in patients with osteoporosis could also cause pain.
3. Tearing or injuries to ligaments during strenuous or high impact muscular activities.
4. Herniated discs.
5. Nerve compression in conditions such as sciatica, stenosis of the spine, or spinal tumors.
6. Abnormal spine curvatures such as scoliosis and lordosis.
7. Referred pain coming from the kidney and other lower abdominal conditions.
8. Infection, specifically shingles pain or postherpetic neuralgia.
9. Pregnancy may cause compression and irritation of the spinal nerve roots and sciatic nerve.

In majority of cases, lower back pain resolves on its own, like in herniated discs or minor injuries.

Healing Back Pain and Other Serious Injuries

In patients with serious injuries due to significant trauma, healing back injury may require surgery. Certain conditions such as spinal stenosis and abnormal spinal curvatures would also require surgical intervention to relieve nerve compression.

Lower back pain caused by shingles and postherpetic neuralgia is treated with NSAIDs or opioids in cases of severe pain. Some patients may require epidural injections with corticosteroids. Prevention of recurrence of shingles pain may also require vaccinations against the Varicella zoster virus and regular intake of higher doses of Vitamin B complex.

Healing sciatica is just as tricky as treating lower back pain because the cause of the sciatic nerve pain should be identified first. Treatments for sciatica include the use of NSAIDs, epidural block, traction, or spinal decompression to relieve nerve impingement, particularly those caused by herniated discs.

Remaining Mobile Promotes Healing Back Pain

Doctors, however, emphasize that all the treatments for lower back pain would be useless if the patient does not remain mobile. In fact, bed rest for lower back pain is only effective during the acute phase (the first 24 hours of pain onset). Afterwards, rest will only aggravate the pain. Thankfully, physical therapists have developed a number of exercises that would address the specific causes and thus promote healing back pain.

An Overview of Back and Hip Pain

Back and Hip Pain- photo source: www.tlcmedical.co.uk

There are quite a number of patients who are afflicted with back and hip pain. Sometimes, the pain would begin in the lower back and radiate to the hip. In others, it is the hip pain that is more bothersome. Most of the time, however, the lower back and hip pains seem to occur simultaneously. What is Hip Pain? The term “hip” for most people refers to two bony prominences that jut out from the sides just a little below the lower spine. In fact, some erroneously refer to the pain arising from these regions as “back hip bone pain”. In truth, the pain does not originate from the hip bone, but from the true hip, which is anatomically called the sacroiliac joints. The sacroiliac joints are the sites where the leg attaches to the pelvis along the region of the groin. Because these joints do not have discs, they don’t have a protective cushion from the pressures and stresses that are imposed upon them. This causes the joints to tighten and swell, resulting in pain and tenderness.

Factors That Influence the Development of Lower Back and Hip Pain

There are four main factors that cause lower back pain and sacroiliac or hip pin to develop. These factors are muscle tightness, weak muscles, joint movements, and pelvic imbalance. Any or a combination of these factors in trauma and certain musculoskeletal conditions can lead to lower back and/or hip pain. The most common cause of back and hip pain is arthritis, resulting from inflammation of the sacroiliac joint. Other inflammatory conditions that manifest with hip pain are trochanteric bursitis and tendonitis. Hip pain may also be a referred symptom from a back or spine problem. Good examples of this are the referred pains of sciatica and herniated discs. Muscle strain, specifically groin pulls and hamstring strains, cause spasm and pain in the muscles along the pelvis and hip. One common cause of back hip pain, running and other high impact sports puts tremendous pressure upon the sacroiliac joints, which would lead to the development of stress fractures causing hip pain. Athletes who are particularly prone to developing stress fractures are long distance runners and marathon participants.

Back and Hip Pain Treatment Options

Treatments of Hip Pain. The treatments for hip pain are similar to that of lower back pain. But before instituting management, the cause of the pain should be identified first. Acute hip pain may be treated first with ice compresses during the first 24 hours followed by hot compresses for the next 48 hours. Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen may also be given. Some cases of hip pain have benefited from complementary medicine techniques, such as acupressure, massage and spinal balancing. Persistent cases of hip pain may require epidural blocks with corticosteroid injections or surgery. Especially in the elderly who suffer from back and hip pain as a result of an accident or fall, hip replacement surgery may be necessary.

Image via Wikipedia

Most often when people think about back pain, they are more concentrated on finding low back pain relief. However, the word “back” does not just encompass the region below the waist and buttocks.

In finding the perfect low back pain relief option for you, understanding parts of the back is important…

Anatomy of the Back

Websites on back pain have divided the back into “upper”, “middle” and “lower” parts, which are very misleading. While most people consider the “upper back” to include the neck and the area of the shoulder and the “middle back” the region of the thorax, in reality, BOTH “upper” and “middle back” refer to the thoracic region, starting from the bottom of the neck to the top of the first lumbar vertebrae (L-5). The neck is more correctly termed as the “cervical region”.

To make a clear delineation in order to avoid confusion, here are the various regions of the human torso…

1. The Cervical or Neck Region = from C-1 to C-7 (at the level of the shoulder)
2. Upper or Middle Back = from T-1 to T-12
3. Lower back = from L-1 to the sacrum

So, when one reads discussions on upper back pain relief, it is also the same as middle back pain relief.

Reasons Why You May Need Low Back Pain Relief

Upper/Middle Back Pain Causes

While the spine in the upper/middle back is known for its strength and stability in order to protect the vital organs in the thorax, such as the heart and lungs, certain mechanical forces could cause weakness, irritation and other problems in the muscles and supportive tissues in this region which may lead to pain.

Some of the causes of thoracic back pain include…

1. Poor posture = particularly sitting with a rounded, curved back, with shoulder hunched forward
2. Bad lifting habits = when lifting heavy objects, the back should be straight, with knees bent and head tilted slightly backwards.
3. Carrying a heavy backpack = the stress imposed by a heavily loaded backpack may cause injury to the upper back
4. Trauma and injury
5. Spinal Infection
6. Osteoporosis
7. Abnormal spinal curvatures, specifically kyphosis (excessive outward curving of the spine) and scoliosis (abnormal pronounced ‘S’ or ‘C’ curving of the spine)
8. Referred pain from medical conditions, such as angina, gastroesophageal reflux, and ulcers.

Lower Back Pain Causes

Most people are afflicted by lower back pain as a result of a wide variety of causes, some of which are the same as the ones mentioned in the upper/middle back.

Aside from the causes mentioned earlier, lower back pain can also be caused by…

1. Herniated discs
2. Spinal stenosis
3. Spondylolisthesis = slipping of the fifth lumbar vertebrae over the sacrum
4. Abnormal spinal curvature, specifically lordosis
5. Spinal tumors

One very common cause of lower back pain is a pinched nerve as exemplified by sciatica.

Low Back Pain Relief

Upper/Middle Back Pain Treatment

The approach to managing upper/middle back pain is practically the same as the treatments for lower back pain and sciatica relief.

For acute pain, this is best managed with ice compresses during the first 24 hours followed by heat therapy in the next 48 hours. Pain, swelling, and inflammation can be relieved with intake of NSAIDs. Patients are also encouraged to exercise to build up strength and improve muscle flexibility in the spine. Complementary therapies that are effective in treating pain include deep massage, acupuncture, and chiropractic manipulation.

Unlike lower back pain, epidural steroid injections are not indicated for thoracic back pain. Instead, injections of local anesthetics are given to specific areas of tenderness called “trigger points”. Hence, this type of treatment is called “local trigger point injection”.

Surgery is indicated when the cause of upper/middle back pain is compression fracture of the vertebrae. The choice surgical procedures are either vertebroplasty or kyphoplasty.

Although occurrences of low back pain are more common than thoracic back pain, it is comforting to know that known remedies for low back pain relief may also be used to treat pain in the upper/middle back.

Of all the symptoms of sciatica, it is sciatic nerve pain that most patients complain about.

Sciatica generally develops as a result of compression (or “pinching”) of the “ciatic nerve” (a frequent misspelling), which leads to a burning or aching pain that manifests first in the lower back and buttocks and then shoots down the leg and foot following the nerve’s anatomical pathway. The most common cause of sciatic nerve pain is a herniated disc. Another cause of sciatic nerve pain, pregnancy induces pelvic changes in accommodation of the growing which may compress upon the nerve. Another interesting condition, Piriformis Syndrome, has the nerve being compressed by the piriformis muscle as it contracts.

Sciatic Nerve Pain Management

In general, sciatic nerve pain management would involve determining the cause of the pain and taking the appropriate measures to give sciatic nerve relief from the compressing factor. There are two types of pain management. The first is conventional pain treatment with the use of drugs. The other is complementary and alternative medicine (CAM) treatments, which would best be termed as “remedies”.

Conventional Sciatic Nerve Pain Relief

Image via Wikipedia

Because studies have shown that the causative factors of sciatic nerve pain resolve on their own in majority of cases, doctors primarily prescribe medications for the relief of symptoms.

The drugs of choice for sciatica pain are non-steroidal anti-inflammatory drugs (NSAIDs), like aspirin, ibuprofen, naproxen and ketoprofen. NSAIDs have the combined effect of relieving pain and alleviating inflammation. However, these drugs have the side effect of causing gastric irritation. Doctors strongly advise that NSAIDs be taken on a full stomach and they should be taken as prescribed. NSAIDs should never be taken in anticipation of pain (or before pain actually develops).

Patients with chronic or severe pain usually find relief through corticosteroid injections, either injected directly into the affected to the site or as epidural blocks. Narcotic analgesics may also be given in combination with muscle relaxants. However, since narcotics like opioids have an addictive effect, intake should be monitored by a doctor and should not exceed 3 to 5 days.

A number of sciatica patients have found relief through physical therapy devices. One of these is Transcutaneous Electric Manipulation (TENS). Another is inversion therapy, a type of traction using an inversion table. A treatment modality that has shown great promise is back decompression therapy.

If all other conventional treatment modalities have failed, it is only then that surgery is considered. It should be mentioned, however, that the strongest indications for surgery are signs of progressive neurological deterioration and traumatic injury. Back surgery carries with it numerous risks and complications, foremost of which are bleeding, infection and the likelihood that the surgery itself may fail to eliminate back pain (“Failed Back Syndrome”).

Sciatic Nerve Remedies

Sadly, many in the medical profession do not recognize complementary and alternative techniques as legitimate forms of “treatment”. That is why CAM techniques for sciatic nerve pain are preferably called “remedies”.

The most commonly used home remedy for pain is ice and heat therapy. Another favorite remedy is the use of topical preparations such as mentholated rubs and capsaicin creams and ointments.

An effective sciatic nerve remedy is acupuncture. This centuries old Chinese technique blocks pain signals to the brain through the insertion of needles in energy points of the body. Chiropractic manipulation and spinal balancing techniques helps to relieve pain by correcting the alignment of the spine. Meditation techniques such as yoga relieve sciatica pain through breathing techniques and gentle muscle stretching and toning exercises.

An individual need not be bothered by sciatic nerve pain especially since there are many treatment options to choose from.

Sciatica Stretch

Doctors and physical therapists have long been recommending the sciatica stretch to treat lower back pain caused by compression of the sciatic nerve and muscle spasms.

Most cases of sciatica are aggravated by muscular conditions. For example, shortening of the muscles through disuse (“atrophy”) could cause misalignment of the spine and nerve compression resulting in back pain. On the other hand, spasms could result in tightening and tension in the muscles. In the case of piriformis syndrome, muscle spasms of the piriformis muscle could impinge the sciatic nerve and cause back pain.

Sciatica Stretch Benefits

Sciatica stretches help to relieve back and sciatica pain by lengthening atrophied muscles to correct spinal alignment. It also eases tension and spasms in the muscle. Stretching exercises also promote flexibility in the muscles and supporting tissues in the back, thus improving mobility in the joints of the spine.

Sciatica Stretch Exercises

Here is just a sampling of some good sciatica stretch exercises [source]. You could find videos of these and other advance level sciatica exercises on the web or in DVDs.

1. Pelvic Tilt [watch video]

• Lie on the back with the knees bent and feet flat on the floor.
• Inhale deeply.
• As you exhale, flatten the small of the back against the floor (or as close as you can possibly reach).
• Use your abs when doing this maneuver. Never push your feet into the floor to assist this move.
• Hold the position for 5 seconds.
• Slowly relax as you inhale.
• Do this 5-15 times.

2. Basic Twist

• Lie on the back with arms stretched out to the sides.
• Bend your knees and draw them up close to your chest, inhaling deeply as you do this move.
• Keeping your knees together, lower them to the floor to your right or as close to the floor as you can get. Exhale while doing this move. Hold the position.
• Inhale again as you bring your knees to your chest.
• Exhale as you slowly lower your knees to the left.
• Inhale as you bring your knees back to the chest.
• Repeat 5 times.

3. The Cat [watch video]

• Go down on all fours. The hands should be positioned directly under the shoulders and the knees under the hips.
• Inhale deeply as you slowly lower your tummy to the floor, at the same time, looking up over your head.
• Exhale as you bring your tummy back up, rounding the back and tucking the tailbone in. The chin should also be tucked in.
• Do this 5 times, holding with each pose.

4. The Cobra [watch video]

• Lie down on the flat of the stomach with forehead to the ground. Arms should be bent with palms down on the ground under the shoulders.
• Push down with your arms as you raise your upper body and arch your back.
• Hold the pose for 3 full breaths.
• Slowly lower the upper body back down to the ground.

5. Knee to Chest

• Lie down on you back with knees bent and feet flat on the floor.
• Grasping your left leg behind the knee, pull your knee towards your chest. The right leg may be bent with the foot flat on the floor or kept straight on the floor (This straight leg position would also stretch the front of the right hip).
• Hold the pose for 30 seconds.
• Do the same for the right side and then repeat.

Sciatica patients with piriformis muscle problems could do this piriformis syndrome stretch exercise…

Piriformis Stretch

• Sit on a chair.
• Place the left ankle over the right leg, just above the knee.
• Lean forward, inhaling deeply.
• Hold for 30 seconds.
• Exhale as you sit up again.
• Switch positions by laying the right ankle over the left leg. Repeat.

By doing the sciatica stretch exercises on a regular basis, patients could soon see gradual relief from their pain symptoms.

Sciatica Pain Relief Image via Wikipedia

The words “sciatic pain relief” holds many meanings to different people, given that pain symptoms of sciatica may occur along specific body parts which the sciatic nerve innervates. For most people, sciatic pain relief means the alleviation of back pain. For others, it is leg pain that must be treated. Then, in pregnant women, they could be plagued with back pain, leg pain, or even both. However, regardless of the site of pain, sciatic pain management involves correctly diagnosing the cause of the pain and taking general conservative measures to relieve them.

Sciatic Pain Relief

Relief of Sciatic Back and Leg Pain: Are There Differences?

Truth be told, the treatment plans for both sciatic back pain relief and sciatic leg pain relief are practically the same.

At the onset of pain – also known as the acute phase, doctors recommend the application of ice compresses to the painful site for the first 24 hours to relieve inflammation and swelling. For the next 48 hours, warm compresses will promote blood circulation to the affected site and relax tight muscles. It should be mentioned that bed rest to relieve sciatic pain will only work during the first 24 hours. Prolonged immobility will only cause muscle stiffness and spasms, which would aggravate sciatic pain.

Patients may be prescribed non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen, or naproxen. Muscle spasms may require the use of muscle relaxants for 3 to 4 days. In cases wherein the pain is severe, oral corticosteroids like Medrol are given in a tapering dose for a period of 5 days. Some patients may even require direct injections of steroids into the affected site or as epidural blocks.

Other non-surgical remedies that have been found to be effective in treating sciatic pain include massage, acupuncture, chiropractic or spinal manipulation, spinal balancing or diathermy. Many patients have benefited from traction with the use of inversion tables and back decompression therapy.

Surgery is rarely indicated for sciatic pain relief, except in cases of spinal stenosis, herniated discs that require surgical intervention, progressive muscle weakness, and neurological dysfunction (such as loss of bowel and bladder function in cauda equina syndrome).

Sciatic Pain Relief During Pregnancy

Sciatic pain during pregnancy is caused by compression on the sciatic nerve resulting from changes in the pelvis to accommodate the baby growing in the mother’s womb. Relief should be achieved after birth.

However, for pain during pregnancy, women are cautioned against taking pain relievers which might affect the growth and development of the fetus. No medications or complementary therapies should be tried without consulting first with a doctor.

Pregnant women could find some measure of pain relief through warm compresses and gentle massage.

Importance of Exercise that offer Sciatic Pain Relief

If there is any sciatic pain relief measure that everyone, including pregnant women, could do, it is exercise. Exercise helps to relieve sciatic pain by keeping the muscles of the back and leg flexible. It helps to prevent stiffening of muscles and ligaments and the occurrence of painful spasms. Also, the increased activity promotes the delivery of essential nutrients and fluids to the muscles. The best exercises for sciatic pain are stretching and back strengthening exercises.

For those who are suffering from back and leg pain, they should not lose hope. With the guidance of their doctor, they could go through the various options for sciatic pain relief until they find the treatment that’s just right for them.

Sciatica Treatment

Sciatica treatment seeks to accomplish two goals: 1) relief of symptoms and 2) treatment of the cause. Because most causative factors resolve on their own within 30 days, such as herniated discs, relief of pain and other symptoms is the primary objective. Treatment of the cause is warranted only in cases of severe and chronic pain and the development of gradual neurological dysfunction (like loss of bowel and bladder function in cauda equina syndrome).

When it comes to sciatica symptoms treatment, the main symptoms that need to be addressed are pain, numbness and paresthesias (abnormal sensations like “pins and needles”).

Sciatica Treatment Options

Early sciatica pain treatment involves the use of ice compresses applied directly to the affected site during the first 24 hours to relieve pain and swelling. After 48 hours, it is necessary to switch to hot compresses to improve blood circulation and promote healing.

Pain relieving drugs particularly NSAIDs are given. NSAIDs like aspirin and ibuprofen have the added effect of relieving inflammation. Some patients may require corticosteroids, given orally or as epidural injections. Other cases wherein pain is so severe that it interferes with daily life, opioids in combination with muscle relaxants are prescribed for a period of 3 to 5 days.

Patients have also found relief through the use of physical therapy devices, such as inversion tables (which is a kind of traction) and spinal decompression therapy.

Treatment for sciatica numbness and paresthesias also involves intake of NSAIDs or corticosteroid epidural blocks. Patients have benefited from muscle stretching and back strengthening exercises. For acute onset of numbness, gentle massage will promote blood circulation to the affected limb. It may be necessary to prescribe higher doses of B complex vitamins to lessen sensory symptoms as well as promote healing of the nerve.

Sciatica Treatment for Pregnant Women

Sciatica pregnancy treatment is a bit more complicated. Pregnant women are not allowed to take NSAIDs and other medications without consulting first with the doctor. Some drugs may have adverse effects on the fetus. This does not mean, however, that a pregnant sciatica patient does not have other options open to her. Some pregnant patients have found relief of pain symptoms through massage therapy and ice and hot compresses. Acupuncture may also prove effective in patients who have long benefited from this particular CAM treatment.

The foundation for sciatica pain treatment in all patients, including pregnant women, is exercise. Sciatica exercises treatment involves the performance of low impact movements that would increase muscle flexibility and strengthen the core muscles and supporting structures of the lower back and leg. The best exercises for sciatica are sciatica stretches and back strengthening and toning exercises. These are preferably accompanied by low impact aerobic activities, such as swimming, bike riding or walking.

The numerous options for sciatica treatment will give patients the chance to choose the pain relief modality that is just right for them.

Diagnosing sciatica causes are the keys to determining the right treatments to be given to a patient in order to relieve troublesome symptoms, most notably pain.

Sciatica is primarily caused by compression or inflammation of the sciatic nerve or the spinal cord nerve roots from which it arises. Damage to the nerve roots or the nerve itself as a result of injuries may also cause sciatic pain.

Sciatica Causes

Specific causes of sciatica include the following…

1. Herniated disc

A disc herniation in the lower back is the most common cause of sciatica. Most often occurring suddenly, the center of the vertebral disc bulges or even ruptures so that it compresses on the nerve or nerve roots, resulting in pain. Pain may also develop due to the release of inflammatory mediator substances, specifically Tumor Necrosis Factor-Alpha (TNF) and Interleukin-17, which irritate the sciatic nerve and cause severe pain (“chemical radiculitis”).

2. Stenosis of the spine

Spinal stenosis is a condition wherein there is narrowing of the spaces and foramina of the spinal column through which the spinal cord, nerve roots, and nerves pass. Like a herniation, a stenosed spinal space causes nerve compression.

3. Spondylolisthesis

Also termed as a “slipped disc”, spondylolisthesis is the misalignment of the spinal column caused by the slipping of one vertebra over another. Misaligned vertebrae put pressure on the nerve.

4. Abnormal Spinal Curvature

Exaggerate curvatures of the spine, such scoliosis and lordosis, may cause nerve compression.

5. Advanced Osteoarthritis

Bits of bone and cartilage in the spinal column may break off and float within the epidural space. It may cause irritation and inflammation of the sciatic nerve.

6. Piriformis Syndrome

Piriformis syndrome is a lesser known cause of sciatica caused by the contraction of the piriformis muscle under which the sciatic nerve passes. Some individuals have anatomical defects wherein the nerve passes directly through the muscle. In both cases, piriformis syndrome causes compression and irritation of the sciatic nerve.

Treatment Options for Sciatica Causes

Treating the Causes of Sciatica

In order to institute the right sciatic pain treatment, it is important that the doctor identify the cause of the sciatica.

While most causes of herniated discs resolve on their own in approximately 6 weeks, some patients may experience pain so severe that it would require epidural steroid injections. NSAIDs are prescribed to counteract the inflammation and nerve irritation caused by chemical radiculitis. Pain relief may also be achieved through traction using an inversion table or decompression therapy. Although surgery is indicated only when neurological deterioration develops, patients who do opt to go under the knife could have their herniated discs treated through minimally-invasive procedures, such as microdiscectomy or laminectomy.

Pain caused by piriformis syndrome is managed through conservative sciatica nerve pain treatment, involving the use of NSAIDs, massage, and stretching exercises.

Cases of spondylolisthesis may also be managed with the use of inversion tables or through surgery. Surgical intervention is indicated to manage abnormalities in spinal curvature and to remove bone and cartilage fragments in patients with advanced osteoarthritis. Finally, stenosed openings in the spinal column may be enlarged through minimally-invasive surgeries, such as foraminoplasty.

Diagnosing Sciatica Causes – Why is it important?

Correctly diagnosing sciatica causes will enable the doctor to determine a treatment plan that would best address the patient’s symptoms.

What Is Sciatica?

When one asks the question “What is sciatica?”, the most common answer one would get would be that it is a disease of the sciatic nerve. Although this condition is named after the sciatic nerve, it is not a disease per se.

The term “sciatica” actually refers to a syndrome or group of symptoms – foremost of which is pain – which traverses the path of the sciatic nerve.

Anatomically speaking, the sciatic nerve arises from the nerve roots along the lower end of the spinal cord. The sciatic nerve actually consists of two nerves – the tibial and the common peroneal nerves – but is mistaken for just one nerve because they run together in a single sheath. The body’s longest nerve, the sciatica follow a path starting from the buttocks, going down to the posterior thigh and posterolateral part of the calf, before descending even further to the ankle and the foot. Not surprisingly, pain, numbness and other symptoms of sciatica follow this descending course.

What Is Sciatica? What are the Symptoms and Treatment Options?

Symptoms of Sciatica

Foremost among the sciatica symptoms is a burning, aching or shooting pain that begins at the buttocks and descends to the thigh, leg and foot. In some patients, numbness may develop, instead of pain, with the sudden loss of sensation causing the individual to stumble or fall.

The pain of sciatica intensifies with coughing, sneezing, laughing, or by straining while moving one’s bowels. If the sciatica is caused by compression along the hip, pain may be elicited during strenuous activities, such as running. A condition wherein a prominent symptom is sciatica, pregnancy causes changes within the woman’s pelvis in accommodation of the baby growing in her womb that could compress the sciatic nerve.

Treating Sciatica

Sciatica treatment is first focused on diagnosing the cause of the sciatica so that proper management will be given to the patient. For example, sciatica symptoms that are caused by nerve compression as a result of a herniated disc would need to have the herniation corrected through decompression therapy or surgery.

When it comes to general treatment of sciatica, the main symptom that needs to be addressed is pain. Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen are the drugs of choice for sciatic pain because it relieves both pain and inflammation. A recent study further confirmed the importance of NSAIDs in the treatment of sciatica. According to the study, compression of the nerve by a herniated disc results in the release of inflammatory mediator substances, specifically Tumor Necrosis Factor-Alpha (TNF) and Interleukin-17, which further irritate the nerve (a condition known as “chemical radiculitis”). NSAIDs counteract the inflammatory effects of these substances.

In cases wherein pain is so severe that it interferes with daily routine, it may be necessary to prescribe opioids such as codeine in combination with muscle relaxants or epidural injections of corticosteroids.

While surgery is the treatment of last resort, it may be required if the patient begins to exhibit neurological deficits, specifically loss of bowel or bladder function (hallmarks of a life-threatening condition known as “cauda equine syndrome”).

Understanding What Is Sciatica

What is sciatica? Perhaps in answering this question and understanding how these symptoms develop, we may come to find definite cures for sciatic pain.

Next to pain, sciatica numbness is a symptom that patients suffering from sciatic nerve irritation and/or compression often experience.

The Development of Sciatica Numbness

Why does numbness and pain develop during compression or pinching of the sciatic nerve? The two components of the sciatic nerve – the tibial and common peroneal nerves – have both motor and sensory functions. Irritation of the sensory components of these nerves results in numbness, pain, paresthesias, or even complete anesthesia in the part of the leg that it innervates. Tibial nerve sensory symptoms would occur in the skin of the sole of the foot. The common peroneal nerve, on the other hand, would produce sensory symptoms along the lateral side of the leg, the ankle and the dorsum of the foot. Total anesthesia has actually been recorded in these areas in patients with “common peroneal nerve palsy”. Tibial nerve palsy similarly causes total loss of sensation in the sole of the foot, which could predispose the patient to trophic ulcers.

Sciatica Numbness – A Symptom

Among the (sic) “ciatica” symptoms, numbness is characterized by a diminished or total loss of sensation in the leg or foot. Abnormalities in sensation – creeping, pricking tingling or “pins and needles” – called paresthesias may also develop. Unlike sciatica pain, numbness of sudden onset may hamper motor function in the limb. Some patients may walk with a limp or a shuffling gait. In some cases, paresthesias and sciatica numbness in the feet may even cause the patient to stumble and fall.

Sensory problems in the lower extremity may also develop as a result of piriformis syndrome. In this condition, the sciatic nerve, which runs under the piriformis muscle, becomes compressed as the muscle contracts. In a small percentage of patients, the nerve actually passes through the muscle itself and gets strangled during contraction. To get an idea of piriformis syndrome numbness and pain, try sitting on a chair with a wallet in the back pocket for a prolonged period of time.

How Sciatica Numbness is Treated?

Unlike pain, there is no actual cure for sciatica numbness. If the numbness is accompanied by pain, only then could NSAIDs like ibuprofen and naproxen be given. Ice and hot compresses over the affected area is helpful to some degree.

Some cases of numbness and paresthesias may respond to complementary therapies like acupuncture. Massage therapy has been very effective in relieving numbness and tingling sensations by improving blood circulation to the affected limb. Patients may also find relief through intake of higher doses of B complex vitamins.

Doctors never fail to underscore the importance of exercise in relieving numbness. Aside from improving muscle flexibility and back support, exercise releases chemical mediators that relieve numbness and pain and promote increased circulation of nutrients and fluids to the affected leg and foot.

Sciatica numbness may not be as distressing as pain, it is also a symptom that needs to be addressed in order to maintain normal functioning in the lower extremities.