What is Sciatica? Have you heard of it before? No, then you definitely should at least gain a little bit of knowledge on what is it and how it may affect you. It is a back pain that may get worse with time and should be taken care of at the earliest.
The most important and the longest nerve in our body is known as the sciatic nerve. It begins from the spinal cord, goes down your hips and buttocks, and separates at each leg. The ability to feel and control your legs is directly affected by the nerve. You will experience Sciatica And Lower Back Pain if this nerve is irritated.
This happens because the sciatic nerve is irritated by other conditions such as lumbar spinal or spinal arthritis. In the area of your back, leg, or buttocks you may feel numbness or weakness and a sensation that can manifest as moderate to severe pain. Let us go into the details, to know more about Sciatica.
Causes of Sciatica
Several conditions involve your spine and can affect the nerves running along your back that cause Sciatica And Lower Back Pain. An injury can also lead to sciatica.
Given below are a few common conditions that can cause sciatica:
When you move around, to ensure flexibility, cartilage is filled with a thick and clear material. With the pieces of Cartilage, the vertebrae or spinal cords are separated. When the first layer or cartilage rips, herniated disks occur.
The other name for Spinal stenosis is lumbar spinal stenosis. If the lower spinal canal is narrowed abnormally, it is identified as spinal stenosis. The sciatic nerve roots and spinal cord is pressured because of the abnormal narrowing.
Degenerative disk order is associated with Spondylolisthesis. This occurs when the spinal bone extends forward over another, the extra bone can affect the nerve which is meant to make the sciatic nerve.
It causes sciatica when the piriformis muscle involuntarily contracts or tightens, and this rare neuromuscular disorder is known as the Piriformis syndrome. This muscle is connected to the lower portion of your spine to your thighbones.
It leads to Sciatica And Lower Back Pain when the sciatic nerve is pressured as the muscle tighten. If you have experienced a car crash, fallen, or sit for long periods the Piriformis syndrome may worsen.
Age – The most common causes of sciatica are bone spurs or herniated disks. Age is related to changes in the spine.
Obesity – Sciatica And Lower Back Pain is triggered since the excess body weight increases the stress on your spine and may contribute to spinal changes.
Occupation- Sciatica is closely associated with office workers; do you know why? It’s because of sitting with a poor posture for a longer period. People who have jobs to carry heavy loads may be affected as well.
Prolonged sitting- People with a sedentary lifestyle are more affected when compared to active people.
Diabetes- It may increase the risk of nerve damage.
The best way to treat Sciatica And Lower Back Pain
When sciatica first strikes it’s nearly impossible to recover from it. It’s said that the pain of sciatica is very awful. It becomes draining just sitting or standing or even with moving a little to the left or right.
Yoga is the best way to treat Sciatica And Lower Back Pain. Why do you ask? If you have a herniated or bulging disk in the source of your sciatica, the practice of yoga can go from basic foundational asanas to gentle poses like downward-facing dog or standing poses that will help you to strengthen, align and lengthen your lower back. Yoga can not only help to reduce the problems caused by herniation but also can reduce herniation itself. So, it’s always not necessary to go for surgery in cases of Sciatica And Lower Back Pain. But in some situations, it may be required, so it’s better to consult a doctor about the severity of the herniation.
When you start with yoga the approach should be gentle and progressive, if the source of your sciatica is pressure on the nerve due to short, tight piriformis. The sciatic pain will lead to more problems if you try to overwork.
Let’s see how it is possible to heal, prevent and soothe Sciatica And Lower Back Pain with the help of a few therapeutic applications of Yoga-
Best Yoga Pose For Sciatica And Lower Back Pain
Child pose (Balasana)
Child pose helps to promote flexibility and openness in your thighs, hips, and lower back. It also helps to lengthen and stretches your spine as well. This pose helps to relax your body in the best way possible.
Downward facing dog
This pose helps to relieve pain and tightness and align your body. It also helps to correct imbalances while promoting strength in your entire body.
It helps to stretch your thighs, spine, and glutes. It helps to relieve tension and increases flexibility. It also helps to balance, strengthen and stabilize your body.
Cobra pose (Bhujangasana)
This pose is soothing, it helps to promote flexibility and circulation. It also stretches and strengthens your spine.
Locust pose (Salabhasana)
This pose helps to promote flexibility and circulation in you’re hips. It balances your lower back and core. It helps to build up thighs, spine, and glute as well.
If you feel tightness in the areas of your glutes, hip, and lower back then this pose is the best way to soften it.
Reclined pigeon pose
When this pose is done on your back, it put less pressure on your hips and supports your lower back as well. It helps to stretch your piriformis muscle, glutes, and hips.
This pose works on your core, legs, and glute. It helps to boost circulation. It helps to relieve pain and tension and stretches the spine as well.
Half lord of the fish pose
This pose helps to reduce pain and tension and stretches and strengthens the spine.
This pose is also called the ultimate restorative pose since it helps the body to rest, relax and recover.
Do not try to push yourself into any kind of uncomfortable pose. When you practice a particular pose try to honor what you’re feeling and listen to your body. There are a few yoga poses that may be considered dangerous in cases of sciatica since they make the symptoms worse, therefore make sure you avoid those.
Choose a particular day to experiment with poses to see what works best for you. It’s better to avoid poses that cause pain.
Yoga poses such as standing and seated forward bend should be avoided apart from the downward-facing dog, it is because these poses may cause additional pressure in the lower back and pelvis. The poses that include lying down, can be practiced since they help support your lower back and hips.
You may find doing certain poses on only one side of your body since sciatica usually affects only one leg, it’s completely normal. In any pose feel free to bend your knees. In case if you have any kind of discomfort, place a cushion under your knees.
How can simple back pain make our lives miserable? Remember no pain is simple, each kind of pain has a separate effect on your body. So does back pain, this simple back pain may affect your entire body and spoil your entire day since all you’ll do is lie down on the bed for the rest of the day. You’ll have an unproductive day. There are chances your entire day will be a waste just because of simple back pain.
Now, why may this happen is the question? pain makes it difficult to continue with your day-to-day activities, back pain makes it impossible to stand for long hours, carry heavy things, or even bend down slightly. Who has the time to relax, when there are loads of tasks to do throughout the day, whether it is a man or a woman, each one is busy in their own lives. Help can be asked once if we are in pain, but if this pain lasts forever, we can be dependent on others to help us out every time we are in pain.
Types of Back pain –
The slightest pain may turn your day into chaos if it’s persistent. That’s the reason even if you’re suffering from simple back pain, it can turn out to be a frustrating experience. It becomes a struggle to get comfortable and stay focused with almost every activity we do, whether it’s sleeping, working, exercising, or even watching tv. Once we are aware of the cause of the pain, we can decide on how to deal with a certain pain, so let’s first look at what different pains in parts of your back can mean.
The lower back is the region below the bottom of the ribcage and these pains are a majority. There are a lot of potential causes of pain in this part of the back since there are a lot of muscles, bones, tendons, and joints. Overtime or suddenly if the muscles, tendons, or ligaments in the lower back are stretched, it becomes one of the most common causes called lumbar strain. This kind of pain can range from mild to severe pain and mostly after a physical activity it gets worse.
Another common cause of back pain can be nerve irritation. Nerve irritation is created by the amount of free space reduced around the nerve. This type of condition may bring a dull ache which may get worse with movement and also can also lead to sciatica, the identification of such conditions are pain, tingling, weakness, and numbness that radiates down the sciatic nerve from the lower back all the way to the feet.
It is obvious, bones can be a major cause of back pain. In the early stage, a congenital condition such as scoliosis can lead to various types of pain. When our bones lose density then there are conditions such as osteoporosis. These conditions are inevitable and therefore a person may require the use of various medications and will have to learn to live with them for the rest of their lives.
A poor posture or long-term problem may be the reason that creates pain in the region of the upper or upper-middle back. This condition can occur because of a poor or sedentary lifestyle, improper sitting structure, or someone who did manual labor for most of their lives with improper lifting techniques and playing a particular sport which could bring any kind of overuse injury.
Back pain treatment –
We all will experience pain in the back from time to time since it is a complex feature of human anatomy arguably one of the most significant areas of our bodies. Learn to help yourself in such situations, only we can help our body to be fit and pain-free. If we are not ready to be healthy enough, the tension and pains will be persistent in our bodies. Never keep any kind of pain in your body to be solved for the latter. Be prepared, take immediate action, and start working on it the day the pain starts.
Some people may be lazy to do so if the pain is bearable enough, some people ignore the pain and don’t even both to get themselves checked up. It may not be necessary to go to the doctor with normal pains, but it’s definitely your responsibility to take care of your own body and not wait till for the pain to be unbearable at a point in time. It is essential to keep in mind a few home remedies to get fast and effective relief from such pains.
There are several home remedies to get relief from most of the pains, here are a few things to keep in mind during such pains-
• To get the muscles moving exercise on a regular basis • Heat and cold ice pads • Pain relief creams are useful for back pains
Home remedies are just an emergency technique or temporary solution to work on the pains, if the pains last for more than a week, those are your signs- you better go consult a doctor.
Never keep persistent and horrible pains for the late, it may be harmful to you and your health. Always be prepared, the most effective way to be pain-free and keep your body strong is regular exercise. It is the best way to stay healthy and fit from both interior and exterior.
Yoga For Back Pain – Simple Ways to stay far away from any kind of back pains
Yoga is a simple form of exercise, which helps you to familiarize yourself with your body and mind. It gives both your mind and body the state of peace you require. Yoga, if done with regular practice, concentration works like magic for you. Yoga may just be what the doctor ordered if you’re dealing with back pain.
Sometimes what medication cant do, yoga can help you with. It is said that yoga also helps to manage the stress, that accompanies the pain. The right poses can help your body to relax and strengthen at the same time. Yoga helps to gain more awareness of your body even if you practice for a few minutes a day. It helps you to notice where have imbalances and where you’re holding tension. Bring yourself into balance and alignment with the help of this awareness.
So if you want to treat your back the right way, keep reading to learn more about what poses are the appropriate ones:
Lower back pain Yoga
For the ones who suffer from sore and achy backs, this pose is perfect. It helps to identify your neutral back posture- arched or rounded and pay attention to the movement of the spine. This movement is calming and accessible and therefore promotes mobility as well.
In the case of lower back pain, the downward-facing dog is one of the most widely recognized and traditional yoga poses. It helps to work out the imbalances of the body and improve circulation, therefore these versatile pose benefits are not just limited to curing sciatica or back pain. It opens shoulder infection and strengthens and tones your arms and legs as well and is a complete full-body stretch.
Upper-back pain yoga
If you are a beginner in yoga, this pose is the perfect backbend to practice. Someone who suffers from upper back pain, go for this pose, it’s great you guys. Why is this pose great for upper back pain? It helps to stimulate abdominal organs and also this pose helps to stretch the chest, abs, and shoulders.
This pose is also known as Shalabh asana. It helps to get rid of upper back kinks and pain, therefore this backbend is also called the holy grail of yoga poses. The other benefits of this pose are it also helps with indigestion, flatulence, and constipation. It helps to strengthen your arms, legs, and torso along with your back.
Middle back pain yoga
This pose works on a lot of muscles at the same time and is also called the Balasana. After an intense workout, this pose can be used as a good stretch. It helps to align, elongates, and decompress the spine. After a long and tiring day, this pose could help you to relax, calm your mind and rejuvenate.
This yoga pose helps to correct your posture and work on your glutes and abs. It also Is a great therapy to get rid of headaches as well and stretches your spine to get rid of back pain. It helps to restore, energize and rejuvenate your mind and is a heart opener.
It is very important to consult your doctor if you are new at this, since he may guide you with the right exercise for your body. If you are a beginner, remember practice makes it better. Don’t be in a hurry to see the results, be patient, it takes time, but it does work in the end. The pain is just in the mind, if you can fight what is in your mind, you have the confidence to fight anything. Eat healthily, exercise regularly, and be positive no matter what, the pain will go away.
Yoga is very necessary for our day-to-day life. If you are also suffering from toned arms then this blog is for you. Here I am going to explain to you about Yoga for toned arms. One often likes wearing dresses with off-shoulders. There are very famous fashion trends coming up for women. Men are not left behind in this, even they like walking at different places in trendy t-shirts, and seeing people looking soo fit with their toned arms might get one in the complex for not having them or in the desire to have them perfectly in them.
WHY YOGA FOR SHAPING YOUR ARMS?
Undoubtedly, strong and well-sculpted arms are impressive. Being fit helps you boost your confidence and your life is stable. Many of us are not interested in joining the gym and lifting weights to tone them. Often we have seen women going to the gym get muscular instead of just being toned and some women often desire to be fit not muscular, so do a few men like being fit more than muscular.
Yoga is the best alternative for building strong arms without any heavyweights lifting or instead of taking the membership of the gym. There are great ways to shape & strengthen your upper body. Yoga is the amazing gift of ancient Indian Yogis to us. Now, it’s our time to use their blessing in the right way. Say adios! to your flabby arms and becomes an eye-catcher to people.
Let them see how great you can look if you dedicate yourself to health.
The uniqueness of yoga is, it utilizes your whole body weight and acts like a resisting force. All one needs to do is utilize your body weight with these Yoga Poses correctly. Yoga Poses are not only specifically for toned arms but also, give you a way to be fit overall is not much time. It means it’s an extravaganza bonus for you with toned arms you’ll also get a well-shaped physique overall.
Let’s know a few asanas for toned and strong arms!
5 Yoga for toned arms | 5 Yoga Asans
Having a good practice of these yoga poses will tone your arms in not much time with regular practice. Make sure to spend a decent amount of time like 30 minutes a day on yoga exercises that will surely be helpful to you for getting back in toned shape, stronger, and fit.
Start this position by getting onto all fours on your yoga mat or the carpet. Stack your hips over your knees and plant your palms firmly underneath your shoulders.
Tuck your big toes under and lift your hips up and back to create length in your spine. Your body should be in an upside-down “V” shape for a downward dog. Try to straighten your legs and push your heels toward the ground.
Push through your palms and engage your shoulders to move them up and away from your ears. Hold this pose for a few deep breaths and then move on to your next yoga pose.
To begin with, the plank pose, get down on all fours on your yoga mat or the carpet. Extend your legs backward and push yourself up onto your palms so your arms are fully extended and straight. Your body should form a straight line.
Engage your core by tucking your pelvis under and lift between your shoulder blades. Extend out through the crown of your head and press back into your heels. Gaze out about 6 inches (15 cm).
Keep your arms firm. Take a few deep breaths here and then release this pose.
Begin this pose by getting into a plank position. Slowly lower, keeping your upper arms flush with the sides of your torso, until your elbows are bent at a 90-degree angle.
Pull your shoulders toward the back of the mat to keep them away from your ears. Try to keep your body completely parallel to the floor.
Your hips and lower back should be straight in line with your legs and shoulders. Hold this pose for a few deep breaths. You can move into a cobra or downward dog after this pose.
4. L-Handstand pose
Position yourself into a downward dog position next to a wall. Your heels should be as close to the wall as you can get without them resting on the actual wall.
Keep your palms firmly planted on the ground and keep your arms and shoulders firm.
Slowly, begin walking both of your feet up the side of the wall. Stop when your legs become parallel to the floor. Your body will be in an “L” shape. Press down through your hands to engage your shoulders. To avoid curving your spine, engage your core.
Hold this position for a few deep breaths. Then, slowly walk your feet back down the wall into a downward dog again.
5. Crane Pose
Begin this pose by squatting down with your inner feet just a few inches apart. Let your knees fall outwards to the sides so they are at a 45-degree angle from your body. Lean your torso forward and place your palms flat on the floor in front of your body.
Begin to bend your elbows and lean forward with your torso. Place your knees outside of your arms as close to your armpits as possible. Engage the core by squeezing your knees inward.
Your shins may or may not rest on the upper arms. Lift the hips straight up toward the sky and bring your gaze out about 1 foot (0.30 m).
Keep shifting your weight forward and reach up and back with your hips until your feet naturally begin to lift off the ground. Hold and balance in this position for a few deep breaths.
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It’s not unusual for people to experience a spot of dizziness or lightheadedness during their yoga practice at some point in their lives. It could be for obvious reasons such as dehydration,. Some people find that even just coming up too quickly from a standing forward fold can make them feel a little wobbly.