Although there may be many different health problems that people suffer from these days, back pain is one of the most common. In fact, lower back or sciatic nerve pain affects approximately one out of every 10 individuals and it is one of the main reasons the people miss work.
In the United States, the numbers are even worse with about eight out of every 10 people suffering from back pain at some point or another, causing it to become one of the leading reasons why people get addicted to painkillers.
What many people don’t realize, however, is that there are some simple ways to correct and treat the problem. Often, exercises that correct the posture and not sitting for too long can help tremendously but on the other hand, taking opioid drugs is one of the leading reasons why people overdose in the United States.
For individuals who use opioid medications and abuse them, anxiety and depression is also another problem. In fact, it was part of a study by Medical News Today, in which 55 individuals who suffered from chronic lower back pain also experienced symptoms of anxiety and depression. In the study, the individuals who took the medication and suffered from depression were the more likely candidates for those who would abuse the medications. They also received the least amount of relief from taking the drugs. In fact, they experienced an average of 50% less improvement in their back pain.
In addition, researchers found that two out of every three patients can pinpoint the specific incident and day when the problem happened, often from lifting something that was too heavy. What may come as a surprise you, however, is that the triggers for serious back pain often happen days or perhaps even weeks prior to the pain being experienced. It could be associated with fatigue, sex, alcohol consumption or distractions while working.
According to The Epic Times, up to 80% of back pain was able to clear itself within four weeks on its own. When you know what to do, however, it is possible to accelerate recovery.
First of all, you must get control over the pain and anxiety you’re experiencing as soon as it occurs. This gives your body the opportunity to heal itself. Applying ice to the area or trying chiropractic or acupuncture rather than taking painkillers may also help. Some people use pain relieving herbs and natural remedies such as curcumin, ginger and similar food items.
In addition, the brain remembers emotions and if you experience pain for more than just a few moments, it is imprinted in the central nervous system. Even after the pain has subsided, the memories can last. That is why it is a good idea to retrain the brain with some mind-body techniques.
When the sciatic nerve is irritated, it can lead to some significant payment as well. It is often felt in the buttock as well as in the size and even the feet. One stretching upper sizes are implemented, however, it can help greatly. The side runs through the piriformis, a muscle that is located within the glutes. If the muscle gets too tight, it can pinch the sciatic nerve and lead to the symptoms of sciatica.
The following four exercises will help you soothe these symptoms:
Piriformis stretch
Pigeon Pose
Self-trigger point therapy using a tennis ball or foam roller
Seated hip stretch
According to Prevention Magazine, the following natural treatment alternatives for treating sciatica are highly efficient:
Acupuncture
The Journal of Traditional Chinese Medicine published the findings of a research which discovered that 17 out of 30 patients with sciatica experienced complete relief with the help of acupuncture.
Pilates
The findings of a Spanish study indicate that Pilates soothes the pain, improves balance, and lowers the risk of falling in older women.
Chiropractic Care
One 2010 study showed that 60% of the sciatica patients who received chiropractic care three times a week for a month experienced the same degree of relief as those who underwent surgery.
Yoga
“A study in the journal Pain reported that people with chronic back pain who practiced Iyengar yoga for 16 weeks saw pain reduced by 64 percent and disability by 77 percent. Although yoga’s effects on sciatica are less clear, gentle forms may be beneficial.”
Topical Preparations
The use of anti-inflammatory oils and liniments, such as cayenne pepper creams and c St. John’s wort oil, a few times daily, relieves the pain.
Avoiding Sitting
If you really want to reduce your back pain, avoid sitting. It seems counterproductive at first because you may experience more pain but as you get used to standing, you will begin to experience the benefits.
Our bodies were made to move continually so when we sit for a long time, it can cause some significant issues. Even setting for an hour can be harmful.
Trigger Point Massage
Trigger point therapy involves the application of firm pressure to points on the glutes, piriformis, lower back muscles, which releases the pressure and impingement on the sciatic nerve.
Back Pain Prevention
It is much easier to prevent back pain than to treat it, so follow the tips below and enjoy a pain-free life:
Exercise
Exercise and physical activity strengthen the spine muscles. Therefore, exercise at least a few times a week. To boost flexibility and tone the core muscles, try yoga, and include high-intensity sessions to strengthen the muscles of the back.
Stay Hydrated
To improve the height of the intervertebral disks, and reduce stiffness, you must keep your body properly hydrated at all times.
Body Posture
You need to mind your posture to prevent back pain. Support your back and do not bend awkwardly. When standing, the weight should be spread evenly on both legs. Avoid lifting too heavy loads too.
Sleep
Researchers have shown that insufficient sleep can often lead to increased back and neck problems. Moreover, you should also pay attention to the position you sleep in.
You should choose a firm mattress, stretch before going to bed, and sleep on the side to reduce curving of your spine.
Grounding
Grounding or Earthing reduces inflammation, soothes back pain and other types of pain, and the constant supply of electrons will boost the immune system.
Researchers have shown that the electrons from the earth are the ultimate antioxidants. Therefore, walk barefoot on sand or wet grass whenever possible.
Vitamin D and K2
To protect the bones from softening and lower back pain, you need to optimize your vitamin D and K2 levels.
K-Laser Treatment
Infrared laser therapy treatment boosts the tissue healing, treats pain, and fights inflammation, due to the boosted microcirculation, as the treatment stimulates red blood cell flow in the affected area, and improves venous and lymphatic return.
The K-Laser is the only Class 4 therapy laser that utilizes the appropriate infrared wavelengths that penetrate deeply into the body and are able to reach areas like the hips and spine.
Avoid Smoking
You should give up this detrimental habit, as despite it numerous harmful effects on health, it also reduces the blood flow to the lower spine and promotes degeneration of the spinal disks.
Address Psychological Factors
Very often, pain has emotional or psychological origins, so address these factors as well.
Help your friends with sciatic pain. Share this important message on Facebook.