Top 3 Exercises for Sciatica and Pinched Nerve
Have you heard of sciaticaé A lot of peoplecomplain about nerve pain down the back of their leg. Usually the cause is withinthe lower back or pelvis. I'm going to give you 2 stretches today for the sciatic nerve. Itis the largest nerve in the body. It runs down the back of the leg and splits into two behindthe knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling,dead leg feeling or the feeling that your leg is falling asleep. The first exercise is this. It is called flossing.We are going to sit up nice and straight here. What you are going to do is straightenthe affected leg or the leg with pain.
Stretch that leg out and look up at the sametime. As you are doing this, if you are doing it right and you are doing it on thepainful leg, it could actually make the symptoms travel down your leg. That is ok.You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bendyour knee and look down. 5 second hold here. 5 second hold, 10 times each way. Thisis called flossing. The next exercise is called a slump stretch.Same idea here, as you are doing this exercise, you could experience increased symptomsdown the leg and that is ok. Outside of the flossing or this exercise,no other exercise should increase the pain
travelling down the leg. Everything else shouldactually decrease the pain in the leg and you will experience more pain in yourlower back. What we do is this: Feet against the wall, knees straight, fingers interlockedbehind the head. Then you are going to slump forward. So bring your elbows in. Thereyou go. This should cause pretty sharp symptoms down the back of your leg. It iscalled the slump stretch and it is ok to feel increased pain down the back of the leg. Wehold this for 30 seconds and we do 3 of them in the . Now if that is too difficult,if that is too advanced, here is what you can do: Place your arms behind you and situp and arch your back. What you want to
try to do is if that is too much for you,if that is too intense, you can place your arms behind your back and simply arch your back.Rock your pelvis forward. That will do the same exact thing but it is a little less intensethan interlocking your fingers behind your neck and leaning forward. This is a littlemore basic. So you can modify. The same idea though 30 seconds, 3 times. If you canat least get yourself to sit up straight with the legs straight, feet flat against the wall,you are in good shape. The third exercise you should do for sciaticaor symptoms running down your leg is this: Realize that with symptoms travelling downyour leg, often there isnt a problem within
the leg. The problem is within the lower backor the pelvis. The sciatic nerve, the nerve roots where it originates is in your lowerback. If you are getting pressure on the nerve roots there either from disc degeneration,from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliacjoint. If you have a problem there that is putting increased pressure on the nerve, thatis what creates the symptoms in your leg. You can think about it like this: if you havea long garden hose and there is water running through it and you pinch one end,obviously at the other end you are going to have less water flow. Same idea in your body.If you pinch that sciatic nerve, that is
what creates the symptoms. That is what changeswhat you are feeling down your leg. The solution isn't to continually addressthe problems in your leg. Or to put heat on your leg or ice on your leg. The solution is torelieve the pressure on the other end of the garden hose or the other end of the sciaticnerve. So what you need to do is figure out what is causing the symptoms down your leg.A good Physical Therapist can help you do that and they can decipher through testingwhether it is coming from arthritis or disc degeneration or stenosis in your back, a herniateddisc or a problem in your pelvis. So the third exercise that you should be doingis the 3 exercises that are addressing the
Why Cant We Reverse Nerve Damage
Every year, tens of millions of Americanssuffer from nerve damage, some irreparably so. Science can heal bones, grow new organsand even restore our microbiomes, but why is it so hard to fix our nervesé Hey guys Lissette here for DNews The human body posses a remarkable abilityto heal. Bones refuse, skin wounds mend, and the immune system adapts to infection,after infection. But there's one area of the body that struggles to recover after aninjury: The nervous system. Nerve damage can be some of the most debilitating and permanenttype of injury.
The nervous system is an incredibly complexnetwork used to send electrical information throughout your body. It can basically bedivided into two sections. With the brain and spinal cord making up the central nervoussystem or CNSâ€¦. and the nerves made up of fibers of sensory and motor neurons comprisingthe peripheral nervous system. Each cell in the nervous system from the tipof your finger up your arm, up your spinal column, into your brain, is very specialized.And each has a unique function on the pathway, like a circuit. If one these gets cut or injured,it's hard for an exact replacement cell to be put in in the right spot. Think aboutwhen you get a cut on your skin. If the cut
goes deep enough, exact replicas of cellswon't cover the wound, instead fibrous tissues form. which we call scars. And scars arepart of the problem in regrowing nerves, they often get in the way especially in the caseof spinal cord injuries. As part of the CNS, spinal cord injuries are notoriously difficultto heal; partially because of the way nerve cells in the CNS are made. According to the book, â€œResults and Problemsin Cell Differentiationâ€�, the CNS also has certain proteins that weirdly, inhibit cellregeneration. While this might sound like a bad idea, it's hugely beneficial overallto the formation of the CNS. These cells need
to grow exactly where they are supposed to,just one out of place could be bad. Like. think of an electrical circuit, each unithas to be in a specific order in specific place to work. If one is out of place, theintegrity of the CNS is compromised. Neurons in the CNS also lack certain cleaningcells. Nerve cells are made up of many parts, but they send signals through threads coveredin a protective sheet of myelin. These threads are called axons. Axons are the long partof the cell that reaches out to the cell next to it to send information down the line.Like arms handing the bucket down the line in a bucket brigade. So these are obviouslysuper important and need protecting. That's
where the Schwann cells come in. which areonly found in the Peripheral nervous system. Schwann cells, which aren't neurons butGLEEL cells, produce the myelin that help protect the axons. But, a study publishedin The Journal of Cell Biology found they also clean up damaged nerves making wayfor the healing process to take place and new nerves to be formed. But the problem is.these Schwann cells are missing from the CNS. What they have instead are myelin producingcells called oligodendrocytes. But these cells don't clean up damaged nerve cells at all.Which is part of the problem. So unfortunately, according to RichardG. Fessler professor at Rush University Medical
Center quot;There are currently no therapies whichsuccessfully reverse the damagequot; from injuries to the spinal cord. But research is currentlyunderway to examine the potential success of stem cell treatment, where stem cells areinjected directly at the injury site. Still, it will take a few years to see the resultsof such trials. But there are times your body can regeneratenerves. The peripheral nervous system doesn't have the same blocking proteins that the CNShas, and Schwann cells help heal the damage. So it's able to regrow nerves, albeit slowly.For instance, if you cut a nerve into your shoulder, it could take a year to regrow.By that time.the muscles in your arms could
Sciatica what are the causes and how to treat 20100915
Good morning!Good morning! Recently, have you noticed that you are having back pain all the timeé Health deteriorates when I am still young! Actually you are getting old! I have heard people said that having pain in this area is called sciatica. So, do you have an idea what sciatic nerve is all aboutéIt is related to sitting!é Both of us are not experts, so we have invited Ronnie Chan today to explain to us what sciatic nerve and sciatica are. Good morning, Ronnie Chan!Good morning!
So, what is a sciatic nerveé Let's talk about sciatica first. Sciatica is a type of back pain. However, many patients and even s will mix up sciatica with common lower back pain. The cause or source of pain is very different. The areas of sciatica are located at the buttock, back of the thigh and refer down to the calf area. According to what you have just said, the painful areas are located lower in the bodyâ€¦ below the lower backéThat is correct. Unfortunately, many people will say lower back pain is sciatica. It is a misunderstanding.
When people are having back pain, they will say they are having sciatica but actually not sure at all. At the back. But it is actually below the lower back, and that will consider as sciatica. Let's take a look at the diagram.The red areasé Yes, it is at the buttock, the back of the thigh and refers down to the calf area in red colour. To the ankle areaéYes. All the way travel that faré Yes, that is why common lower back pain will stay at the lower back, but sciatic will refer down to the lower body.
So, is the sciatic nerve this longéNot really, but pain is referred down there. Pain is referred down there.That means the pain can refer farthest down to the ankle areaé That is correct. It is a lot clear now. So, what is sciatic nerveé Sciatic nerve is the combination of a number of nerve roots. Let's take a look at another diagram. Then we can understand sciatic nerve better. It looks complex but we just need to look at the area where I circled. In fact, sciatic nerve is composed of L4, L5, S1, S2 and S3 nerve roots.
That means, on the right hand side, L4, L5, and then S1 to 3, rightéThat is correct. You can see where I circled, it is the sciatic nerve. Can you guess how big the sciatic nerve isé How bigéThis is another IQ question! Is it similar to a fingeré It is the size of your thumb! The size of my thumb! Not bad, your IQ is good!
Well, I am looking at the diagramâ€¦Haha! Since the sciatic nerve is so big, you can imagine how painful it is when you injure this nerve. So, I have heard my friends said it is very painful and sometime I cannot picture how painful it is. It is because of its size; in fact, it is the biggest nerve apart from the nerve roots. Is it because of the compression of this nerve that induces painé Usually it is not due to compression, but inflammation. Could you then explain to us what will cause sciaticaé One of the causes, which we had mentioned, is the problem at the muscle.