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Non-Surgical Sciatica Treatment Options Video 2
This is Part 1 of Non-Surgical Sciatica Treatment Options video series.
See our Non-Surgical Sciatica Treatment Options article for more information.
Non-Surgical Sciatica Treatment Options Video Part 1
This is Part 1 of Non-Surgical Sciatica Treatment Options video series.
If you are interested in reading more, check out our original article on non-surgical sciatica treatment options.
Non-Surgical Sciatica Treatment Options
Before prescribing a sciatica treatment, physicians must first determine the exact cause of the pain. Sciatica pain is often described as a leg cramp, pain in the hip or the lower part of the back, and or numbness in the back of the leg. When the pain is severe, it can hurt to sit in certain positions, to walk, and even to sleep. Many people experience this type of “leg” pain without initially realizing that the source of the pain is actually related to a bulging disk in the spine that is putting pressure on the sciatic nerve. Physicians will administer a series of tests to determine the exact cause of the pain, and then recommend various sciatica treatment options.
Sciatica Treatment Options
Depending on their philosophy, physicians will either recommend surgical or non-surgical treatments for sciatica pain. While surgery may be the only option in severe cases that do not respond to other types of therapy, it is always smart to try non-invasive methods first, to try and prevent potential complications that can arise from spinal surgery.
Rest and Relaxation. Sometimes, the best method for alleviating sciatica pain is to simply rest for at least a few days. Physicians often recommend that over-the-counter medications, such as Ibuprofen, be combined with bed rest. However, in more severe cases prescription muscle relaxant drugs may be recommended.
Steroid Injections (“Cortisone Shots”). In some situations, physicians may recommend that cortisone (or a similar drug) be injected into the affected area. Cortisone, combined with bed rest, is often all that is needed to temporarily or permanently reverse sciatica pain. Pain relief may be experienced after a single shot, but some cases require a series of treatments.
Physical Therapy. It is not always necessary to work one-one-one with an actual physical therapist to help alleviate sciatica pain. Physical therapy can be as simple as stretching, taking short walks, and being as active as possible when the pain is not too much to bear.
Heat and Ice. Hot and cold packs are often recommended to help reduce swelling and to provide relief from nerve pain. Ice is used to numb the areas that are experiencing pain, and heat is used to help speed the recovery process by causing increased blood circulation in the affected area.
Spinal Decompression Therapy. One of the newest methods for relieving pain associated with sciatica is spinal decompression therapy. There is specialized equipment designed to add “negative pressure” to the affected disk(s). This type of therapy is completed over a series of sessions. Spinal decompression therapy is not painful and has produced positive results in many sciatica patients.
In cases where severe pain lasts more than several months, and none of the aforementioned non-surgical treatments have helped relieve the sciatica pain, surgery must be considered. Surgery usually involves removing the disk that is putting pressure on the sciatic nerve. There is always a certain level of risk with surgery, so it should be considered after non-invasive sciatica treatments have been attempted.
Exercises for Low Back Pain
Most of us will experience low back pain at least once in our lifetime. It is a common complaint, and can come from a variety of aggravating factors. It can be mild and “annoying”, and it can be debilitating and prevent one from working and simply performing normal activities of daily living. It is important to see a doctor when back pain is severe, persists or repeatedly occurs.
Staying active, exercising and stretching regularly, is a healthy part of prevention and treatment for most causes of back pain. Having strong stomach, back and leg muscles will better support your spine, taking some pressure off of affected structures. However, not all back and “core strengthening” exercises are created equal.
Some exercises may aggravate back pain. Those especially known to do so include sit-ups, toe touches while standing, leg lifts (lifting legs off of floor while reclined on back), and lifting weights above waist level. Also, those with back pain may differ in natural positions of relief from their pain. Some feel relief when sitting or having their hips in a flexed position. Others feel great relief when standing or arching backward, extending at the back and hips. Exercises that move one toward their more comfortable position are usually more effective in treating pain.
In general, the following exercises are known to be helpful for low back pain:
Alternate Knee to Chest & Hamstring Stretch
Lying on back with knees bent and feet on floor, alternately grab each thigh and pull it in toward chest while keeping the other foot on floor. Hold this stretch for 20 seconds before switching sides, and repeat 4 times. Then grab thigh and extend leg straight up to ceiling feeling a stretch in the hamstrings. Hold this stretch for 20 seconds before switching sides, and repeat 4 times.
Pelvic Tilt
From the same starting position as exercise above, use stomach muscles to pull bellybutton in toward spine pressing the hollow of your back into the floor. Then tilt pelvis, rolling hips and pelvis backward. Hold for 4-10 seconds and repeat 8-12 times.
Abdominal Hollow & Partial Sit-ups
Again, start by lying on back with knees bent and feet on floor. Take a deep breath in allowing chest and stomach to expand (rise). Then, exhale forcefully through mouth while pulling bellybutton in and slightly up toward spine. Hold this contraction for 4-10 seconds before repeating. Repeat 12 times, and do 2 sets.
As strength builds, one can place hands behind head and lift chest a few inches toward ceiling with this same exhale and contraction of abdominal muscles. Do not curl up, but lift as if there were a string from your sternum to the ceiling, and only lift shoulder blades slightly off of floor. Repeat 12 times, and do 2 sets.
Bridge
On back with knees bent and heels only on floor, engage abdominal muscles by doing a pelvic tilt (see above). From there, as if there were a string lifting from your pubic bone to ceiling, squeeze buttocks and lift hips toward ceiling. Hold for 4-6 seconds before slowly lowering back to floor. Repeat 12 times.
Always ask your doctor before doing any exercise for low back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.
Don’t forget to DOWNLOAD our FREE Patients Guide for more information about treatment options for chronic back and neck pain – it is located on the side of this page.
Nutrition Tips for Back Pain Video
Nutrition for Back Pain sufferers:
In our previous article we discussed nutrition for chronic back pain. This video also explains the benefits of nutrition and healthy habits in helping with back pain symptoms.
For more information about managing your chronic neck and back pain, download our FREE Patients Guide today! (located to the right)
Nutrition for Back Pain
Nutrition for Back Pain can help provide needed relief.
When one is in pain, they may not think too much about what they are eating and what general nutritional choices they are making. This is unfortunate since these choices may very well be contributing to their pain.
Nutrition, as defined, is the process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues. Simply put, the things you put into your digestive system affect your body’s chemistry. Your body’s chemistry then affects the inflammatory response that occurs as a result of insult or injury to the tissues. A good amount of pain experienced is related to the inflammatory response in the body. Reducing inflammation can reduce the intensity and duration of the pain experienced.
In general, a diet comprised mostly of lean proteins, raw/steamed vegetables, raw fruits, nuts, seeds, and plenty of water, is supportive of an anti-inflammatory lifestyle. I use the word lifestyle because the best choices involve more than correct intake of nutrients. It is also important to avoid certain things, and to exercise and reduce body fat composition. It is best to avoid sugar, white flour, preservatives, food colorings, antibiotics, hormones, pesticide residues. Limit starchy foods, and foods high in fat.
Excess fat also changes the body’s chemistry. Fat cells are a source of inflammatory chemistry. Research shows that dropping a few pounds (7-10% of your body weight) can be helpful, and may decrease physical pain. It is advisable to do this in a healthy manner in which you are loosing fat composition rather than muscle, and employ a method that you can sustain. Loosing the weight and then gaining it right back will not be helpful, and will stress your body.
There are many nutritional supplements and herbs known to be helpful in providing relief for chronic pain sufferers. B vitamins, vitamin D, Glucosamine and Chondroitin Sulfate have been helpful for inflammatory conditions, each for different reasons. Herbs such as Turmeric, Ginger, Boswellia, Devils Claw, Willow’s bark, and Quercitin are known to reduce painful inflammation. Each of these have recommended dosages, methods of action in the body, and contraindications (reasons why it would not be the right choice for you specifically, why it might be harmful to you). There are some wonderful formulations available that combine a few of these herbs and nutrients into one supplement.
Choosing nutritional supplementation over traditional NSAIDs (non-steroidal anti-inflammatory drugs) may be less expensive, and involve fewer side effects. Many drugs are products of extraction from plants/herbs. However, all drugs which are extracted out of plants are not in a whole natural state. Do not discontinue any medications without first consulting with your doctor. However, you may find just as much relief, if not more, from a more natural approach.
In order to figure out your best personal plan, it is always advisable to discuss nutrition and diet changes with your health care provider. Nutrition is an important building block when developing a plan to manage chronic back pain. Certain conditions and/or medications may require alterations or modifications to this general plan. Your health care provider, a dietician or nutritionist may assist you in making healthy choices. It may seem difficult at first, but be proud of yourself! Making these changes can improve more than the pain you experience, it can reduce the likelihood of many illnesses and diseases, improve your mood and overall function.
For more information about managing your back pain, download our FREE Patients Guide to Chronic Neck or Low Back Pain.
Chronic Neck Pain Exercises Video Part 2
Chronic Neck Pain Exercises to help improve and manage your chronic neck pain symptoms. This is Part 2 of a two part video series exploring exercises and stretches that can be done to alleviate neck pain symptoms.
If you would like more information, download our FREE Patients Guide or call for an appointment today!
Chronic Neck Pain Exercises Video Part 1
Chronic Neck Pain exercises. This video explores simple exercises that anyone can do to help improve their chronic neck pain.
If you would like more information download our FREE Patients Guide or if you are located in Southern California call us to schedule a free consultation
5 Exercises for Chronic Neck Pain
In this article, we will review 5 simple exercises and stretches that have been known to be helpful for many chronic neck pain conditions.
Before beginning any neck stretching or exercise program, one should be advised to consult a health professional. Neck and shoulder pain could be coming from something as simple as a muscle spasm from sleeping the wrong way, or as serious as a herniated disc or space occupying lesion. Shoulder pain is often not coming directly from the shoulder, but traveling down from the neck. It can be helpful to address both of these areas.
Why are exercises or stretches effective for addressing and helping relieve neck pain? When neck muscles are weak, the neck is predisposed to injury and is more likely to suffer postural defect. Postural defect displaces gravity and pressures on the spine to places that it was not physiologically designed to tolerate well. Muscles if tight will further distort the neck joints. You need to use simple and effective stretches to help ease tension in the neck muscles. These are muscles that get little rest with your day to day activities.
Please be advised that neck stretches and exercises should always be performed in a slow and smooth fashion. Especially for those who suffer from acute neck pain due to a stiff neck, pinched nerve in the neck, cervical radiculopathy (traveling pain) or other severe pain- make sure you do the motions slowly and under the supervision of your doctor or therapist initially. If anytime you feel sharp pain or a “twinge” in the neck, stop doing that exercise immediately.
1. Neck retraction
Lie down on the bed. Now slide the back of your head away from your shoulders – think about lengthening the back of your neck. Your head will tilt forward slightly and your chin will tuck into your neck. Pull your chin in as far as you can and press the back of your neck into the mattress for 10 seconds, then relax. Do 3 sets of 10.
2. Neck extension with rotation
Sitting tall with shoulders relaxed down and back, extend head back as if looking at the ceiling. Only go as far back as you can without increasing pain or inducing radiating symptoms (pain or tingling coming down into arm). From there, slowly ROTATE head (as if saying “no”) a few inches to the right and then left of midline, holding in each position for a few seconds. Always return to midline before returning head to neutral. Repeat 3 times.
Although this is a very helpful exercise for some, tilting the head back can pinch the nerves at the back of the neck, so it’s best avoided unless you have been given the all-clear to do so by a professional.
3. Stretching your trapezius (muscles connected from your neck into your shoulder blade and mid back)
Sitting tall in a chair, hold the edge of the chair with your right hand, to prevent you lifting your right shoulder. Keeping your chin and head neutral looking straight forward, lower your left ear to your left shoulder. Lift your left hand and rest it gently over your head, fingers touching your right ear. Don’t press down, just feel the weight. Hold for 15 seconds and repeat the whole exercise on the other side.
4. Stretching your Levator Scapulae (muscles connected from your neck into your scapula)
Same as stretch above with the following exception: After you bring your left ear to your left shoulder, turn your head to the left and flex head forward (chin to chest and nose toward elbow). Let body lean to feel a stretch in the back and side of the lower neck on the right. Hold for 15 seconds and repeat the whole exercise on the other side.
5. Neck rotation to increase range of motion
The final exercise is simply to turn your head from side to side. Keep your head upright, and turn to look as far as you can over each shoulder without forcing it.
One might also find benefit from application of cold pack or ice over the neck after to bring down any inflammation.
Having a health care professional fully assess your condition and make an appropriate diagnosis is the first step to addressing these messages of pain. Once it is determined that your condition is one that can be helped by simple exercises and stretches, it is important to perform them with consistency. Strengthening and stretching alone does not make you sit or move in healthy ways. It’s important to not only perform exercises and stretches for affected areas of pain, but to alter your damaging functional movement mechanics.
Chronic neck pain can get better if you are motivated and ready to regain control once and for all.
Degenerative Disc Disease | Living Pain-Free Part 3
Degenerative Disc Disease and Living Pain-Free (Part 3) – Flexibility Reduces Pain:
This video discusses the importance of flexibility in helping with the chronic back pain associated with degenerative disc disease.
To start with Part 1 of this video series, check out our Degenerative Disc Disease Video Part 1.
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I spoke with a representative of the Non-Surgical Spine Care Center in June of 2008. After asking many questions and reading the literature she gave me. I decided to undergo the procedure. I found the procedure to be painless and the staff very professional and kind. My pain has been gone for over 9 months. I dance 2-3 times a week!!!
— Peggy Gould
