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Benefit of massage for sciatica, sciatica

SCIATICA & BENEFIT OF MASSAGE FOR SCIATICA

Sciatica is the term used to refer to pain along the sciatic nerve, which extends from lower back, through hips and buttocks, and down each leg.

Sciatica can range in severity from mild to severe. It is often accompanied by other symptoms, including numbness, tingling, or weakness in the affected leg and foot.

BENEFITS OF MASSAGE FOR SCIATICA

Massage’s main benefit is soothing tense muscles. When your muscles are tense, they can put more pressure on your nerves, including your sciatic nerve. Massaging these tense muscles may help to reduce pressure on your sciatic nerve.

Soft tissue massage may also help to increase your pain threshold by stimulating the release of endorphins. Endorphins boost pleasure and relieve pain, causing an increased feeling of well-being. They are also released during exercise.

TYPE OF MASSAGE FOR SCIATICA

There are several types of massage therapy. There isn’t much evidence that one type is more beneficial for sciatica pain than another, so choosing one comes down to personal preference. Here’s a look at some of the most common types.

  • Deep tissue massage

A deep tissue massage is an aggressive form of massage that uses slow strokes and deep finger pressure to release tension from your muscles and connective tissues. A 2014 clinical study https://www.hindawi.com/journals/tswj/2014/287597/ found that a 30-minute session of deep tissue massage five days a week over two weeks was found to effectively treat low back pain, including sciatica.

  • Swedish massage

Swedish massage doesn’t use as much pressure as deep tissue massage. Instead, flowing, kneading movements are used to stimulate nerve endings in your connective tissue and increase blood flow. It also helps to release general tension and promote relaxation.

  • Neuromuscular massage

Neuromuscular massage uses advanced massage techniques that combine deep tissue pressure and friction to release contracted muscles and relieve tension.

  • Myofascial release

Myofascial release is a technique used to relieve pain that stems from your myofascial tissues — the tough membrane that surrounds and supports your muscles. Focused pressure and stretching on the trigger points help to reduce pain and stiffness.

  • Hot stone massage

The hot stone massage is used to promote relaxation and ease tense muscles. Heated stones are placed on specific parts of your body and may be held by the massage therapist while they use Swedish massage techniques. https://www.nhs.uk/conditions/sciatica/

coccydynia, Coccyx, tailbone pain

TAILBONE PAIN

Tailbone pain is the pain that occurs in and around the bone structure at the bottom of the spine (coccyx). Tail bone pain can be caused by trauma to the coccyx during a fall, prolonged sitting on a hard or narrow surface and can be caused by degenerative joint changes.

Also called coccydynia or coccygodynia, tail bone pain, usually goes away on its own within a few weeks or months. To lessen tailbone pain in the meantime, it might help to:

  • Lean forward while sitting down.
  • Apply heat in the affected area.
  • Take over-the-counter pain relievers.
  • Sit on a U-shaped pillow cushion to relieve the pressure on the tailbone.
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If your tail bone pain doesn’t improve (chronic coccydynia), consult your doctor who might recommend magnetic resonance imaging (MRI) to find out if you have a fracture, degenerative changes or, in rare cases, a tumour.

Possible treatments for chronic tail bone pain might include:

  • Physical therapy. A physical therapist might show you how to do pelvic floor relaxation techniques, such as breathing deeply and completely relaxing your pelvic floor.
  • Manipulation. Messaging the muscles attached to the tailbone might help ease the pain.
  • Medication. An injection of a local anaesthetic into the tail bone can relieve pain for few weeks.
  • Surgery. During a procedure known as coccygectomy, the coccyx is surgically removed. This option is only recommended when all other treatments have failed. https://www.nhs.uk/conditions/tailbone-pain-coccydynia/
back pain

WHAT CAUSE UPPER AND MIDDLE BACK PAIN? HOW TO TREAT MILD UPPER AND MIDDLE BACK PAIN?

WHAT CAUSE UPPER AND MIDDLE BACK PAIN?

Upper and middle back pain may be caused by:

  • Overuse of, or injury to, the muscles, ligaments and discs that make up the thoracic spine.
  • Poor posture. Slumping or slouching when you sit or stand, especially when using a computer for a long time.
  • Pressure on the spinal nerves from problems such as a herniated disc.
  • Osteoarthritis from the breakdown of the protective cartilage that cushions your facet joints in the spine.
  • A fracture of one of the vertebrae.

HOW TO TREAT MILD UPPER AND MIDDLE BACK PAIN?

(1) Exercises and stretches
Stretching and an active lifestyle help reduce back pain and speed the recovery process following an injury.

As upper back pain is related to large muscles in the shoulder area, exercise to stretch and strengthen the muscles of your back, shoulders, and stomach are largely recommended. These muscles help support your spine. Exercise will also strengthen the muscle groups that support your mid-back to help relieve back muscle pain. Both specific exercises and stretches for this region together with general exercise, such as swimming, walking, cycling, are recommended.

Regular yoga or Pilates sessions can also help relieve back muscle pain as they incorporate a number of positions and moves that use the upper and middle back muscles.

(2) Manual therapy and physical therapy
Manual therapy includes massage or spinal manipulation. It helps reduce muscle tension and pain in the back and improve blood flow.

(3) Practice good posture

Poor posture puts stress on your back and can cause upper and middle back pain. Try to stand or sit tall, keeping your back as straight as possible and balance your weight evenly on both feet. Don’t slump or slouch. When sitting, keep your shoulders rolled back and be sure to adopt suitable positions when using computers and driving. If you spend a lot of time at a computer, at home and work, make sure the screen is at eye level, never below and not too far away so that you have to reach to it. If you spend a long time in the car raise the steering wheel and sit closer to it. https://www.nhs.uk/conditions/back-pain/

back pain

BACK PAIN

Pain affecting the back often restrict movement. The pain usually lasts for only a week or so but can recur in some people.

Back pain is usually caused by minor damage to the ligaments and muscles in the back because muscles and ligaments supports most of the body’s weight from movements such as bending, twisting and stretching. Less commonly, lower back pain may result from an underlying disorder such as prolapsed intervertebral disc in the spine.

Investigations for back pain, such as x-rays, CT scan or MRI sometimes reveal abnormalities such as disc prolapse that may require surgical treatment.

In most cases, back pain can be treated with over-the-counter painkillers, nonsteroidal anti-inflammatory drugs or muscle-relaxant drugs. Other treatments include acupuncture, spinal injection, exercise or spinal manipulation. https://www.nhs.uk/conditions/back-pain/

neck pain

FOUR EASY STRETCHES FOR NECK & SHOULDER PAIN

(A) Flexion Stretch

  • keeping the shoulder back, bring the chin toward the chest by bending the head straight forward. A slight stretch will be felt in the back of the neck.
  • Hold for 15 to 30 seconds.

(B) Lateral Flexion Stretch

  • Start in an upright, standing position.
  • Keeping the shoulders even, bring one ear toward the shoulder by bending the head to one side. A slight stretch will be felt in the side of the neck.
  • Hold for 15 to 30 seconds then repeat on the other side. 

(C) Levator Scapula Stretch

  • Stand straight, raise the right hand and elbow, and place it on a nearby wall or door.
  • While keeping everything else still, rotate the head to the left about 45 degrees which is about halfway toward the shoulder.
  • Tilt the chin down to the left collarbone until a good stretch is felt on the back right side of the neck.
  • Hold for 30 to 60 seconds or as tolerated, repeat on the other side.

(D) Corner Stretch

  • Face the corner of a room or a doorway.
  • Position both feet together, about 2 feet away from the corner.
  • Place a forearm on each wall with the elbows slightly below shoulder height.
  • Lean forward until a good stretch is felt across the chest and shoulders. If any pain is felt, the stretch can be reduced or stopped altogether.
  • Hold the stretch 30 to 60 seconds and repeat 3 to 5 minutes.
back pain

COMFORTABLE POSITIONS WHEN YOU SUFFER FROM BACK PAIN

Below are some of the positions that help ease back pain:

  • Lie on your back with a pillow or two under your knees.
  • Lie flat on your front. If this position is too painful, try again with one or two pillows under your hips. As your pain eases, remove the pillows so that you are completely flat.
  • Lie on your side with a pillow between your knees. Sometimes a rolled-up towel around your waist also helps.
  • Sitting is often very uncomfortable so it is best to only sit for short periods. If you have to sit it may help to sit on an upright chair with a small rolled towel placed between your lower back and the chair. https://www.nhs.uk/conditions/back-pain/
Restless leg syndrome

REMEDIES FOR RESTLESS LEG SYNDROME

During an episode of restless legs syndrome, the following measures may help relieve your symptoms:

Osteoporosis

BEST EXERCISES FOR OSTEOPOROSIS

Before you start any exercise routine, check with your doctor or physical therapist. They can tell you what’s safe for your stage of osteoporosis, your fitness level and your weight. Your doctor also will consider any other health problems that have a bearing on your ability to exercise, such as high blood pressure and heart disease.

There is no single exercise programme that’s best for everyone with osteoporosis. The exercise programme you choose should be unique to you and based on your:

  • Muscle strength
  • Level of physical activity
  • Fracture risk
  • Range of motion
  • Balance
  • Gait
  • Fitness

WEIGHT-BEARING EXERCISES FOR OSTEOPOROSIS

These are exercises you do on your feet so that your bones and muscles have to work against gravity to keep you upright. There are two types of weight-bearing exercise: high-impact and low-impact. High-impact includes workouts like:

  • Jumping rope
  • Jogging
  • Step Aerobics
  • Tennis or other racquet sports

Low-impact exercises include:

  • Walking (either outside or on a treadmill machine)
  • Low-impact aerobics
  • Stair-step machines

MUSCLE STRENGTHENING EXERCISES

These workouts can include basic moves such as standing and rising on your toes, lifting your body weight with exercises like push-ups or squats and using equipment such as:

  • Free weights
  • Weight machines
  • Elastic exercise bands

NON-IMPACT EXERCISES

These moves improve your coordination and flexibility. That will lower the chance that you’ll fall and break a bone.

Balance exercises such as Tai Chi can strengthen your leg muscles and help you stay steadier on your feet.

Routines such as yoga and Pilates can improve strength, balance, and flexibility in people with osteoporosis. https://www.nhs.uk/conditions/osteoporosis/prevention/