How to Avoid Sciatica?

Answer 1

Sciatica is a pain in the leg caused by compression and/or irritation of one of five nerve roots that are branches of the sciatic nerve. The pain is felt in the lower back, buttock, and/or various parts of the leg and foot. In addition to pain, there may be numbness, muscular weakness, and difficulty in moving or controlling the leg. Typically, the symptoms are only felt on one side of the body.

Sciatica is generally caused by the compression of a lumbar spine nerve root L4 or L5 or sacral nerve roots S1, S2 or S3, or far less commonly, by compression of the sciatic nerve itself. When sciatica is caused by compression of a lumbar nerve root it is considered a lumbar radiculopathy (or radiculitis when accompanied with an inflammatory response) from a spinal disc herniation (a herniated intervertebral disc in the spine), or from roughening, enlarging, and/or misaligning of the vertebrae (spondylolisthesis), or degenerated discs.

Sciatica may also be experienced in late pregnancy, primarily resulting from the uterus pressing on the sciatic nerve, and, secondarily, from the muscular tension and / or vertebral compression consequent to carrying the extra weight of the fetus, and the postural changes inherent to pregnancy.

"Pseudo-sciatica", which causes symptoms similar to spinal nerve root compression, is caused by the compression of peripheral sections of the nerve, usually from soft tissue tension in the piriformis or related muscles. One possible cause of this is the piriformis syndrome (PMID 17030664). In this condition, the piriformis muscle, located beneath the gluteal muscles, contracts spasmodically and strangles the sciatic nerve beneath the muscle. Another cause of sciatic symptoms is sacroiliac joint dysfunction. Unhealthy postural habits, such as excessive time sitting in chairs, and sleeping in the fetal position, along with insufficient stretching and exercise of the relevant myofascial areas, can lead to both the vertebral and soft tissue problems associated with sciatica[citation needed].

Another source of sciatic symptoms is active trigger points of the lower back and the gluteus muscles. In this case, the referred pain is not consequent to compression of the sciatic nerve, though the pain distribution down the buttocks and leg is similar. Trigger points occur when muscles become ischemic (low blood flow) due to injury or chronic muscular contraction. The most commonly associated muscles with trigger points triggering sciatic symptoms are: the quadratus lumborum, the gluteus medius, the gluteus minimus, and the deep hip rotators[citation needed].

One cause of sciatica is a spinal disc herniation, pressing on one of the sciatic nerve roots. The spinal discs are composed of a spongiform cartilage with a liquid center. The discs separate the vertebrae, thereby allowing room for the nerve roots to properly exit through the spaces between the L4, L5, and sacral vertebrae. The discs cushion the spine from compressive forces, but are weak to pressure applied during rotational movements. That is why a person who bends to one side, at a bad angle, to pick up a piece of paper may more likely herniate a spinal disc than a person falling from a ladder and landing on his or her back. Herniation of a disc occurs when the liquid center of the disc bulges outwards, tearing the external ring of fibers, and compresses a nerve root against the lamina or pedicle of a vertebra, thus causing sciatica.

Other compressive spinal causes include Spinal Canal Stenosis, a condition wherein the spinal canal (the spaces through which the spinal cord runs) narrows and compresses the spinal cord. This narrowing can be caused by bone spurs, vertebral dislocation, or herniated disc which decreases available space for the spinal cord, thus pinching nerves in the spinal cord that travel to the sciatic nerve and irritating them with friction.

The sciatic nerve runs through the piriformis muscle in the buttocks region. When the muscle shortens or spasms due to trauma, it can compress the sciatic nerve. This cause of sciatic symptoms is piriformis syndrome, a major cause of sciatica. The approach to treating Sciatica is to reduce the compressive forces causing the pressure upon the sciatic nerve. This can be accomplished through traction and realignment therapeutic procedures in the case where the sciatica is spinal-related. Manual muscle stretching, massage, and mobilization techniques should be used when the sciatica is piriformis muscle-related. General therapeutic goals include helping the muscles loosen, thereby lessening pain, and to minimize inflammation.

Answer 2

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Answer 3

Keep healthy by keeping a healthy weight and eating a healthy diet. Drink water. Exercise but don't over do it.Stretching in the morning and before bedtime. Sciatica is caused by trauma to your lower back. Trust me I am a sufferer, I didn't cut and paste this. I have a hard time walking in m own home. And I used to like taking long walks.

Answer 4

Sciatica is severe pain in the leg caused by the compression or irritation of the sciatic nerve. Causes can be a herniated disk, poor posture, back strain, obesity, fractures, tumors and degenerative spine disease. The largest nerve of the body, the sciatic nerve runs from the end of the spinal cord to the feet.
Instructions
STEP 1: Maintain a healthy body weight, especially as you age. Lugging around extra pounds can speed up the degeneration of your bones and joints. STEP 2: Eat a healthy diet rich in green leafy vegetables and fiber. Cut out saturated fats. STEP 3: Reduce your daily stress and learn to relax. Stress and tension keep the body and nerves on overload. STEP 4: Walk or swim for 30 minutes a day, four times a week. Exercise will strengthen your trunk and back muscles, which will decrease the possibility of sciatic pain. STEP 5: Avoid exercises that strain the lower back, especially straight-legged sit-ups and weight lifting without proper lower-back support. STEP 6: Stretch and strengthen the muscles of your abdomen and spine. The pelvic tilt is the number one back-strengthening exercise. For instructions, see step 7. STEP 7: Lie on your back, knees raised. Squeeze your buttocks together and pull in your stomach muscles, allowing your lower back to rest flat against the floor. Hold this position to a count of 5. Relax and repeat three times. STEP 8: Stretch your buttock muscles: Sit on the front edge of a chair and place your right ankle/leg across the top of your left knee. Slowly bend forward from your hips. You should feel the strength in your right hip/buttock area. Hold for 30 seconds. STEP 9: Sit and stand tall. Don't slouch. Good posture helps keep your spinal cord straight, reducing the likelihood that you'll pinch a nerve in your disk. Tips & Warnings
When lifting anything heavier than 10 lbs., use your thigh and buttock muscles, not your back. Separate your feet to form a wide base of support, and lift from the hips.
Avoid jarring sports like football, soccer, trampolining, weight lifting and sledding if you have a history of sciatica.
If you have a herniated disk or other disk problems, check with your doctor before doing the exercises suggested above.
If symptoms persist, or if you have specific medical conditions or concerns, contact your health care provider. This information is not intended to be a substitute for professional medical advice or treatment.

Answer 5

At the moment I'm having deep muscle Chinese massage for my sciatica weekly, and that's helping.
I intend to join a gym after I get the full use of my leg back to help strengthen my muscles so I never have to go through this pain again, it's awful and I will do everything in my power to avoid a repeat of it.

Answer 6

The best way to avoid sciatica/ other types of low backache conditions is to have routine spinal exercises.

Answer 7

If you practice yoga you will be able to contol sciatica. I have felt the change myself. If you are intrested mail me and i will give you the details of the asanas i am doing. it will take about 20 minutes in the morning and 30 minutes in the evening.

Answer 8

Personally, I think if you have the pain, you have it. There's no avoiding it, although asprin helps. To ease the pain try a heating pad. Even though they state on their label not to sleep with them...all during my pregnancies with my last two children I would put it on the lowest level and sleep on it all night.

Answer 9

Don't sit on your wallet and go see a chiropractor.