How to Outsmart Sciatic Pain With 10 Tricks You Can Do On Your Own-SPODAJ JE RAČUNALNIŠKI PREVOD V SLOVENSKI JEZIK

Are you suffering from sciatica? Are you worried that pain, numbness and tingling are here to stay? Up to 40% of Americans are believed to experience sciatica at some point in their life.

Fortunately, there are things that can be done to ease the agonizing symptoms, and some effective techniques can be easily implemented by yourself. You can be pain free again; there is no need to despair.

This article provides you with some tricks and common sense approaches that have been described in the book Sciatica Solutions, written by Loren Fishman, MD, a back pain specialist and director of Manhattan Physical Medicine and Rehabilitation in New York, and Carol Ardman.

Sciatica 101

Sciatica is caused by irritation or injury to the sciatic nerve – the largest nerve in the body that starts from the hip, branches out through the back of the leg and finishes in the foot. In sciatica, the nerve gets pinched, which results in pain, numbness, tingling, cramping, burning, and weakness in the muscles of the involved leg.

Sciatica pain and other neurological symptoms are connected with an underlying condition, such as degenerative disc disease, spinal stenosis (narrowing of the nerve space) or herniated disc (a slipped or ruptured disc).

10 Things You Can Do To Outsmart Sciatica

1. Strengthen your abs, torso and core muscles

Your core encompasses much more than just the abs – it includes everything besides your arms and legs. It is involved in almost every movement of the human body.

A lot of people develop a weak core of the body, brought on by years of inactivity and bad postures. Core strength is very important for the healthy functioning of your back. By strengthening the abdominal muscles and torso, you will simultaneously work on the strength of your back and prevent injuries and malfunctions such as sciatica. You can strengthen your back by following these 13 simple exercises and you can strengthen your core by following these 8 effective exercises.  If you want to improve your posture, I have effective exercises for improving your posture.

When you work on your abdominal muscles, you need to perform the exercises symmetrically. If you strengthen one muscle group, while ignoring the other, your sciatica can actually worsen. You always need to do the same on both sides of the body: if you exercise one arm or leg, do the same set with the opposite arm or leg as well.

Loren Fishman is a great proponent of yoga for relief of sciatica pain and indeed I’ve already written about the most effective yoga stretches for sciatic nerve pain relief. He also advised taking up Pilates, Alexander technique, Fieldenkrais method or calisthenics*. For those preferring unstructured, solo activities, swimming is a great option too.

Most of all, Fishman encourages people to DO SOMETHING and stop looking for excuses. Sure, after years of inactivity, the first sessions will be hard, but it is important to find the motivation and self discipline and get going.

*A quick glossary:

Alexander technique – a technique which releases body tensions and improves posture and coordination.

Fieldenkrais method – educational system that teaches increased self-awareness of functional movements.

Calisthenics – exercises performed without the use of any equipment or apparatus; you use your body’s weight, also known as body-weight training.

2. Change iffy routines

We all have our little habits and quirks. Maybe you like to read in bed propped up with pillows, wear your favorite pair of shoes that is old and worn out or always carry a backpack over one shoulder. Repetitive movements that make us adopt asymmetrical postures or put more strain on one side of the body, can cause sciatic pain.

The key is to become aware of your routines and change them.

Change your shoes, put your backpack over both shoulder or stop wearing it for a while, change the way you sit in bed or slouch on a sofa.

Work environment adaptations are important as well. For example, if you spend a lot of time in front of a computer, make sure your chair, desk and keyboard fit your height. A specialist in ergonomics can help you assess your work environment to make it more suitable for you. In addition you need to be aware of the fact that sitting for too many hours can also cause back pain and sciatic pain and I’ve already mentioned it my article on how sitting is slowly killing you and what you can do about it.

3. Commit to correct posture

Many of us are guilty of developing bad posture. However, as long as the posture hasn’t caused structural changes, there is a lot you can do to alter the way you habitually walk, sit and sleep.

Good posture means that your head, neck, back, buttock and legs are aligned. Observe yourself. If you slump, correct that. According to the authors of the book Sciatica Solutions, some yoga postures can be particularly good for re-developing good posture. If you want to improve your posture, just follow my best exercises for improving your posture and if you haven’t done yoga before, you can start with my 20 minute yoga class for complete beginners.

If one leg is significantly longer/shorter than the other, this can affect the way you hold yourself and walk. Get an in-shoe lift (quarter inch, made out of cork, leather and plastic), and slowly wear it in.

4. Stretch

Stretching is just as important as exercising and should be incorporated into every exercise routine and also into your daily life.

Stretching separates tight structures, prevents spasms and lengthens and strengthens the muscles. This will help treat and prevent sciatica.

If your work routine involves a lot of repetitive movements, try to take regular breaks to stretch and combine these 10 yoga poses to make you feel fantastic in 15 minutes.

5. Lift correctly

Have you ever observed a small child lifting up a load? They bend at the knees and lift their toy, using the muscles of the legs and keeping their backs straight.

Unfortunately, as we grow older, we lose this perfect and safe way of moving and replace it with unhealthy patterns. We bend our backs to pick up (heavy and less heavy) objects and sometimes even twist a bit. Until one day we experience that shooting pain in our back that reminds us things can be done in a better and more ergonomic way.

Lifting things in a lazy and incorrect way is especially dangerous if you are already suffering from sciatica. Every incorrect movement deepens the problem and makes you repeat the unsuitable pattern again.

When lifting, get close to the object and make sure you have a solid foundation. Bend your knees and let the strong muscles of the tights and buttocks do the heavy work. Keep your back straight throughout to protect the discs, ligaments and other structures of your lower back.

6. Relax

People carry their (mental and physical) tensions in different parts of their bodies. Tight muscles make you adopt unusual and unhealthy postures and you start to move in an asymmetrical way.

Take time to relax and mentally access the tighten structures. Your brain controls your muscles; and you need to control your brain, so it sends the right signals. Learn to do that and work through the tension.

This can be used to prevent sciatica and also to relieve the chronic pain. If you want to reduce stress, just follow these 7 simple tips or you can use these essential oils.

7. Lighten your load

Carrying heavy loads can sometimes be avoided with a bit of organization and forward planning. We often find ourselves (unnecessarily) carrying around big items, piles of papers and heavy books.

Are you really going to read that hardback book on the train? Do you need to take extra pair of shoes with you or can you leave them in the office? Can you do your bulk shopping together with somebody else?

If you do have to act as a Sherpa from time to time, be kind to your back. Distribute the load, get a good backpack and frequently change sides.

8. Wear the right shoes and use orthotics

Originally, shoes were not meant to make you look pretty and fashionable. They serve a distinct purpose. They should provide you with a solid foundation, give you good balance and support your feet. If they fail to do that, you will start adapting your posture and tightening muscles to catch balance and even out irregularities. I already wrote about the pitfalls of wearing (extremely) high heels.

If you are worried about sciatica, wear flat shoes (most of the time), shoes that fit you properly and that give you support.

Sometimes, shoe inserts or orthotics can help with the posture and balance. Get assessed by a professional, so you get prescribed with inserts that will meet your specific needs.

9. Wear an abdominal binder

Abdominal binder is a type of a brace that keeps your body more aligned and takes some of the pressure off your muscles. It can be worn for a few weeks to help you recover from pain and is especially good for those suffering with disc problems, arthritis and spondylolisthesis (forward sliding of the vertebra).

The brace makes you more aware of your posture and encourages you to correct it. It does reduce the use of your muscles, however, so should only be used for short periods of time and in combination with an exercise program.

10. Check your exercise routine

Sometimes it can be your exercise routine that is causing pain. If you feel that things get worse after your exercise session, yoga class or morning jog, stop with it for a few days. Observe if the pain lessens or disappears. Then, introduce the exercises back, one by one. In this way, you’ll be able to recognize the culprit and eliminate it for good.

It might also be helpful to get some assistance from a specialist (a physiotherapist or other specialist in physical medicine and rehabilitation), to get your exercise routine just right for you.

For any unexplained pain that persists (or worsens), see a doctor and get it properly assessed.

For more information on how to treat sciatic pain, read my other posts:
Top 8 Natural Treatments For Sciatic Pain
Effective Yoga Stretches For Sciatic Nerve Pain Relief

Kako Prelisičiti Išijatičan bolečine z 10 trikov, ki vam lahko izvedeš
Ali ste trpijo zaradi išias? Ali vas skrbi, da bolečine, odrevenelost in mravljinčenje so tukaj za bivanje? Do 40 % Američanov so verjeli, da čutiš Išijatičan na neki točki v svojem življenju.
Na srečo, obstajajo stvari, ki lahko opravi olajšati napornih simptomi, in nekaj učinkovitih tehnik lahko zlahka izvajati sami. Boste lahko spet brez bolečin; ni potrebe za obup.
Ta članek vsebuje nekaj trikov in razum pristopov, ki so bili opisani v knjigi išias rešitve, napisal Loren Fishman, MD, direktor Manhattan fizikalne Medicine in rehabilitacije v New York, in Carol Ardman in bolečine v hrbtu specialist.
Išias 101
Išias je posledica draženje ali poškodbe bedrnega živca – največji živec v telesu, ki se začne od kolka, veje skozi zadnjega dela nog in konča v nogo. V išias, dobi Stegnut živca, ki ima za posledico bolečine, odrevenelost, mravljinčenje, krče, gorenja, in šibkost mišic vključenih noge.
Bolečino išias in drugih nevroloških simptomov so povezani z osnovnega stanja, kot so degenerativne bolezni, spinalna stenoza (zožitev prostora za živčne) ali hernija diska (spodrsnilo ali pretrgal disk).
10 stvari lahko storite, da Nadmudriti išias
1. okrepiti vaš abs, trupa in jedro mišice
Vaše jedro zajema veliko več kot samo abs-to vključuje vse, kar Poleg vaših rokah in nogah. Sodeluje pri skoraj vsako gibanje človeškega telesa.
Veliko ljudi razvijejo šibko jedro telesa, vložena po letih nedejavnosti in slabe drže. Jedro moči je zelo pomembna za zdravo delovanje hrbet. S krepitvijo trebušne mišice in trup, bo hkrati dela na moč hrbet in preprečevanje poškodb in okvar kot išias. Hrbet lahko okrepi z upoštevanjem teh preprostih vaj, 13 in po teh 8 učinkovite vaje lahko okrepili vaše jedro. Če želite izboljšati svojo držo, imam učinkovite vaje za izboljšanje vaše drže.
Ko delate na vaše trebušne mišice, morate opraviti vaje simetrično. Če poostrite eno skupino mišic, medtem ko drugi ignorirajo, lahko dejansko poslabša išias. Vedno morate storiti enako na obeh straneh telesa: Če vadite eno roko ali nogo, storiti enako z nasprotno roko ali tudi noge.
Loren Fishman je velik zagovornik joga za lajšanje išias bolečine in res sem že napisal o najučinkovitejših joga razteza za lajšanje bolečin bedrnega živca. Prav tako svetoval ob nastopu Pilates, Alexander tehnika, Fieldenkrais metoda ali Gimnastika *. Za tiste, ki raje nestrukturirane, solo aktivnosti, plavanje je odlična možnost preveč.
Najbolj, Fishman spodbuja ljudi, da nekaj storiti in stop iščejo izgovore. Seveda, po letih nedejavnosti, prvih sej bo težko, vendar je pomembno najti motivacijo in samodisciplina in grem.
* A quick Pojmovnik:
Alexander tehnika-tehnika, ki sprošča napetosti telesa in izboljša držo in usklajevanje.
Fieldenkrais metoda-izobraževalni sistem, ki uči povečano samozavedanje funkcionalna gibanja.
Gimnastika-vaje, ki so izvedli brez uporabe opreme ali aparata; uporabite vašo telesno težo, znan tudi kot telesne teže usposabljanja.
2. sprememba iffy rutino
Vsi imamo malo navade in quirks. Morda želeli brati v postelji, privzdignil z blazinami, nosite vaš najljubši par čevljev, ki je stara in dotrajana ali vedno nositi nahrbtnik, čez eno ramo. Ponavljajoče se gibe, ki nas sprejme asimetrični drže ali več obremenijo ene strani telesa, lahko povzroči bolečine v Išijatičan.
Ključno je, da se zavemo svojega rutino in jih spremenite.
Spremeniti svoje čevlje, dal vaš backpack čez obe rami ali stop nošenje za nekaj časa, spremenite način si sedel v postelji ali Pogrbljenost na kavč.
Pomembno je tudi delo okolje prilagoditev. Na primer, če preživite veliko časa pred računalnikom, poskrbite, da vaš stol, mizo in tipkovnico fit svojo višino. Specialist v ergonomiji lažje ocenite vaše delovno okolje, da bi bilo bolj primerno za vas. Poleg tega morate zavedati dejstva, da je sedel za ur preveč lahko povzroči bolečine v hrbtu in Išijatičan bolečine in sem že omenil moj članek na kako seje je počasi you killing in kaj o tem.
3. spoštovati pravilno držo
Mnogi od nas so krivi za nastanek slabo držo. Vendar, dokler držo ni povzročila strukturne spremembe, obstaja veliko lahko storite, da spremeni način, običajno hodiš, sedel in spanje.
Dobro držo pomeni, da vaše glave, vratu, nazaj, zadnjico in noge so usklajeni. Opazujte sebe. Če ste nagel padec, ki popravi. Po mnenju avtorjev knjige išias rešitve, lahko nekatere joga položajev še posebej dobro za ponovni razvoj dobre drže. Če želite izboljšati svojo držo, šele slediti moje najboljše vaje za izboljšanje vaše drže, in če niste storili joga pred, lahko začnete z moje 20 minut jogo razred za popolne začetnike.
Če ena noga je bistveno daljše/krajše kot drugi, to lahko vpliva na način, imajo sami in hodi. Dobil je v čeljusti (četrtino palčni, izdelan iz plute, usnje in plastike) in počasi nositi v.
4. odsek
Raztezanje je prav tako pomembna kot izvaja in je treba vključiti v vsako vadbe in tudi v vsakdanjem življenju.
Raztezanje ločuje tesen struktur, preprečuje krče in podaljša in krepi mišice. To bo pomagalo zdravljenje in preprečevanje išias.
Če vaše rutinsko delo vključuje veliko ponavljajoče se gibe, poskusite, da redni odmori, da se raztezajo in združiti teh 10 Joga predstavlja, da se boste počutili fantastično v 15 minutah.
5. Dvignite pravilno
Ste kdaj opazili majhen otrok dvigovala obremenitev? Ovinek na kolena in dvignite svoje igrače, z uporabo mišice nog in vodenje hrbet naravnost.
Na žalost, kot smo rastejo starejši, smo izgubili tako popolno in varno gibljejo in jo nadomestiti z nezdrave vzorce. Smo bend hrbet pick up (težka in manj težka) predmete in včasih tudi malo twist. Dokler en dan doživljamo, da streljanje bolečine v naše nazaj, da nas opominja stvari mogoče storiti na način, boljši in bolj ergonomski.
Dviganje stvari, ki so leni in nepravilen način je še posebej nevaren, če že imate išias. Vsak nepravilen premik poglablja problem in si še enkrat ponoviti neprimerne vzorec.
Pri dvigovanju, priti blizu predmet in se prepričajte, da imate trdne temelje. Upognite kolena in naj močne mišice nogavice in zadnjice storiti težko delo. Obdržite svoj hrbet naravnost skozi čuvati diskov, vezi in drugih struktur v spodnjem delu hrbta.
6. Sprostite se
Narod peljati svoj (duševne in fizične) napetosti v različne dele svojega telesa. Tesen mišice, da boste sprejeti nenavadno in nezdravo drže in začnete premikati asimetrični način.
Vzemite si čas za sprostitev in psihično dostop do tighten strukture. Možganov nadzoruje vaše mišice; in morate nadzorovati vaše možgane, zato pošlje signale desno. Naučite se ne da in delo prek napetost.
To se lahko uporabijo za preprečevanje išias in tudi za lajšanje kronične bolečine. Če želite zmanjšati stres, sledite teh 7 preprostih nasvetov ali pa uporabite teh eteričnih olj.
7. olajšati vaš tovor
Prevažajo težke tovore včasih mogoče izogniti z malo organizacije in vnaprejšnjega načrtovanja. Pogosto se znajdemo (po nepotrebnem) knjigovodsko okrog velike elemente, kupi papirjev in težkih knjig.
Res boš prebral te knjige trdimi na vlaku? Ali ste potrebujejo poseben par čevljev z vami ali jih lahko pustite v pisarni? Lahko naredite vaše množičnega nakupovanje skupaj z nekom drugim?
Če imate v zakon kot a Sherpa od časa do časa, da se hrbet. Porazdelili obremenitev, dobili dober nahrbtnik in pogosto zamenjata strani.
8. nosite pravico čevlje in uporabite orthotics
Prvotno, čevlji so bili ni mišljeno, da izgledaš lepo in modno. Služijo za različne namene. Mora zagotoviti trdne temelje, vam dobro ravnotežje in podporo noge. Če to ne uspe, boste začeli prilagaja svojo držo in zaostritev mišice ujeti ravnotežje in celo ven nepravilnosti. Sem že pisal o pasti za nošenje (zelo) visoke pete.
Če ste zaskrbljeni zaradi išias, nositi ravno čevlji (večino časa), čevlji, da boste fit pravilno in da vam podporo.
Včasih, čevlje vložki ali orthotics pomagajo z drže in ravnotežja. Priti oceniti strokovni, tako dobili predpisana z vložki, ki bo ustrezal posebnim potrebam.
9. nosite trebušne vezivo
Trebušne vezivo je vrsta oklepaja, ki ohranja vaše telo bolj usklajena in traja nekaj pritiska off vaše mišice. Lahko se oblečejo za nekaj tednov, da vam pomaga okrevati od bolečine in je še posebej dobro za tiste, ki trpijo z diska težave, artritis in spondilolisteze (naprej drsna vretenca).
Naramnicami vas naredi bolj zavedajo svoje drže in spodbuja, da jih popravimo. To zmanjšanje uporabe vaše mišice, vendar pa zato uporabljati le za kratek čas in v kombinaciji z izvajanja programa.
10. preverite vaše vadbe
Včasih je lahko vaš izvaja rutinsko, ki povzroča bolečine. Če menite, da stvari poslabšajo, ko vaš vaja zasedanje, jogo razred ali jutranji jog, stop z njo za nekaj dni. Opazujejo, če bolečino zmanjšuje ali izgine. Nato pa, uvesti vaje nazaj, enega po enega. Na ta način, boste lahko prepoznali krivec in odpravo za dobro.
Prav tako bi bilo morda koristno, da bi dobili nekaj pomoči od specialist (fizioterapevt ali drugi specialist fizikalne medicine in rehabilitacije), dobiti vaše vadbe ravno prav za vas.
Za vse nepojasnjene bolečine, ki traja (ali poslabša), zdravnika in dobil pravilno ocenjena.
Če želite več informacij o tem, kako za zdravljenje Išijatičan bolečine, brati mojih drugih mest:
Top 8 naravne zdravljenja za Išijatičan bolečine
Učinkovito joge sega za lajšanje bolečin bedrnega živca

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