Sciatica Difficulty Sitting

Sciatica Animation

Sciatica or sciatic neuralgia is a commoncondition in which one of the spinal nerve roots of the sciatic nerve is compressed resultingin lower back, buttock and leg pain. Sciatic nerve is a large nerve derived from 5 spinalnerve roots: L4, L5, S1, S2 and S3. It runs from the lumbar spine through the buttockdown the leg and the foot on the posterior aspect. There is one sciatic nerve on eachside of the body. Typically, only one side of the body is affected.A typical sciatica pain is described as a sharp shooting pain in the lower back, downthe buttock, thigh and leg on one side of the body. There may also be numbness, burningand tingling sensations. The pain can get

worse with sitting, moving, sneezing, or coughing.The patterns of pain depend on which nerve root is compressed, and follow the dermatomedistribution. The most common cause of sciatica is a herniatedspinal disc. The spinal disc is a soft elastic cushion that sits in between the vertebraeof the spine. With age, the discs become rigid and may crack, the gellike center of thedisc may protrude out and become a herniation outside the normal boundaries of the disc.Disc herniation presses on the nerve root as it exits the spine.In majority of the cases the condition resolves by itself after a few weeks of rest and conservativetreatment. Pain relief, nonsteroidal antiinflammatory

drugs and muscle relaxants may be prescribed.Stretching exercises and physical therapy may be recommended.Surgery may be needed if the pain doesn't go away after 3 months or more of conservativetreatments. The herniated disc may be removed in a procedure called discectomy. Or, in anotherprocedure called laminotomy, part of the bone of the vertebrae may be cut to make room forthe nerve.

Swiss Ball Core Back Strengthening Exercises Basic Ask Jo

Hey everybody, it's Jo. Today we'regoing to talk about some back strengthening exercises. So we talked a little about stretchingexercises, so once you get them stretched out and you work on it a little bit, the SwissBall here, that's what this big bouncy ball is, is great for working out your core, yourtrunk stability muscles. All those muscles around here help out your back. So you wantto keep them nice and strong, nice and straight. As you're working, you want to hold thoseab muscles in the whole time. You want to keep them nice and tight, but you want tobe able to talk. Mine are contracted right now, but I'm talking to you. And that's whatI want you to be able to do. So the big thing with

the Swiss Ball, is it gives you a surfacethat's an unstable surface. So, if you're not squeezing those ab muscles tight, you'regonna kind of be rolling around everywhere. So even just sitting on a Swiss Ball, if you'rereading a book, watching TV, at your computer, this is going to help strengthen those muscles.The first exercise I'm gonna have you do is called a pelvic tilt. Now we talked aboutthe pelvic tilts a little bit for stretching when you were lying down. Now this one's actuallygonna be some strengthening. The key when you're on the Swiss Ball is you want yourback to stay nice and straight. You don't want you upper body swinging around. You wantthose muscles to stay tight to keep you from

falling off the ball. So I usually have everybodyjust kind of have you feet about shoulder width apart so that gives you some good balance.Now the first time you get on a Swiss Ball, you might roll right off, so be very carefulif you're starting for the first time. Get a friend to hold on to it for you. If youdon't have anybody with you, lean it up against the wall so you have something holding onto it. You can even start off holding on to it yourself and that will give you a littlemore stability. So you can start doing your exercises like this, and once you feel likeyou've got the balance a little bit, then you can let go, put them in your lap and thatwill be a little bit harder for you. When

you get a Swiss Ball, you want it to be highenough where your knee angle is about a 90 degree angle. This one might be a little bitlow for me, but that's just because it needs a little more air. But really close to 90is what you want. So the first thing we're going to do, we're gonna do those pelvic tilts.So what I want you to do is I don't want you rolling back and forth like this, rememberwe want our upper body to stay nice and straight, and you're just rolling at your pelvis. So,it's a little provocative, but this is really getting those lower muscles working, moving,getting them a little stronger. Remember, you wanna keep those ab muscles nice and tightwhile you're doing it. Now, when you're on

the Swiss Ball, you don't wanna go all outbecause you'll be sore later. So start off with just about 10 in each direction. Whereyou're really trying to go to the back, go to the front. Nice and controlled. The ball'snot rolling around. You're not rolling around. Your upper body staying nice and straight.The next one you're gonna do, is then a side to side tilt. We call this a lateral tilt.Same kind of thing, you want to keep your upper body straight, but you're just tippingyour hips up and down. Just back and forth, get about 10 times. Then what you can do,we call hula hoop or some circles. You're just rotating that around. Now remember, youdon't wanna be doing this. You want that upper

body to be straight, but you want those hipsto be moving. Rolling them around. Then go back the other way. Rolling them around. Alright,good. Now that those are nice and loose, you can start adding some combination moves toget those muscles really working. So the first thing I'm gonna have you do, remember youcan hold on if you need to cause this is gonna be really hard the first time you do it. Whatyou're gonna do is your gonna just take your foot, and lift it about that much off theground. You don't have to lift it high, but you're just gonna lift it off the ground.And then you're gonna slowly come back down. Now remember the key is control, so you'renot doing this, cause then that's not working

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