Have you ever “thrown your back out”?  Some people say that they “are down in their back”.

Back problems are a pain! Literally.  It can take you down fast and hard, and just zap all fun out of your life.

Back pain is one of the top reasons many people go to the doctor.  They are looking for relief so they can get on with their lives.  Fast!

I have heard a lot of women say they have  “sciatica”.   If you have ever had it, you know how painful this can be!  It may not be the sciatic nerve causing the pain, it may be “piriformis syndrome”. 

Let’s talk about this in more detail and find ways you can maintain a healthy back, or get a weakened back stronger again. You will be better prepared the next time those twinges of pain start!

Piriformis Syndrome – What is it?

Compression of the sciatic nerve which then leads to pain.  You may feel it more in the buttock area and on one side of the body.  Sometimes both sides of the body are affected.

Symptoms- Shooting pains in lower back, hips, and buttocks.  Tingling or numbness that can go down to your feet.  Its caused by spasms in this small muscle which compresses the sciatic nerve.  Most cases of sciatic nerve pain are caused by this little piriformis muscle.

Doctors will usually prescribe muscle relaxers and anti-inflammatory medication, but these are really just band-aids.  They are not addressing the root cause of the pain.

What makes it worse?

• Sitting too much.  We were made to move!
• Overdoing it.  Time to learn some self-care.
• Repetitive movements, especially using the lower body.  Housework, picking up little ones, etc.
• Inflammatory diet.  Too much caffeine, sugar, processed foods etc.
• Overweight and underweight.  Both cause the muscles to be weak.
• Women suffer more from sciatic nerve pain than men.

How to get relief

• STRETCHING.  So so important!  Muscles compress and knot up. Stretching relaxes the tight muscles and improves circulation to the spine.  Stretching needs to be your new best friend!
• Yoga.  Helps with your core and posture which reduces stiffness and pain along the sciatic nerve.  Yoga is really helpful if it is the piriformis muscle causing the pain.  Yoga will also keep you flexible which will reduce back pain.
• Walking.  Think of it as massaging your spine.  One of the best things you can do for your back.
• Pillow between your knees.  If you are a side sleeper this will help so much to keep the pain out of your hips and keep you more aligned.
• Stool to keep your legs raised while sitting for long periods.  This has helped me so much!  While sitting at my desk, I place my feet on a little footstool where I can rest my feet as I sit in my chair.   This elevates my legs into a better position to keep pressure off of my hips.  This has helped tremendously to keep back pain away!
• Diet. More healthy fats in your diet.  Avocados, green leafy veggies which are a great source of magnesium.  Magnesium is a nerve soother.
• Supplements.  Omega 3’s, magnesium, turmeric, CoQ10.  All of these will target pain.
• Foam Roller. Will help to stretch out the sore muscles gently.
• Massage, Myofascial Release, Acupuncture.  I have tried them all at different times when I have had back pain.  They work!

What is the one thing you can start today?

If I could recommend just one thing for back pain, it would be to start stretching.  If you have been in a chair for too long, get up and stretch for a minute or two.  Something so little can really make a difference.  Don’t wait until the pain has already started.  Get in a routine a few times a week, and nourish your body and spine with some stretches.

Little by little you can incorporate other changes to make sure your back stays healthy all your life.  Maybe start with walking.  Outside. Or inside with a DVD.  It all works.  Your moving and you started.  Besides getting out of pain, you are bringing health back to your entire body.  It’s a win in every way!

Hope this information helps you to listen to your body a little closer.  The next time you feel that little “catch” in your back, stop and do a few quick stretches!  Your back will thank you for it!

Would love to encourage you with your goals with your back health.  Leave a comment so I can cheer you on!

Until next time,

~pat

*Don’t miss my next post: Soul Connection – No More Burdens

*Resource: draxe.com