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Stop Sciatica Pain with Pilates

Sometimes back pain is sciatic pain. If you’ve been experiencing sudden pain in your back upon arising, a pain that travels down one of your legs, chances are it’s sciatic nerve pain. Sciatica is caused from either a herniated disk, tight muscles, or some type of injury to the nerves in the spine.

Other symptoms of sciatica include pain while bending, numbness, or tingling in the leg after prolonged sitting, a pins and needles sensation, or pain felt around the mid-buttock to the side. These are usually chronic in nature, meaning they don’t just appear and then disappear quickly.

Because the sciatic nerve controls most of your lower body’s sensorimotor activity, anything that puts pressure on this nerve can cause some type of sciatic nerve pain. There are exercises known as Pilates that can help to alleviate some of these sciatic symptoms.

Pilates exercises won’t cure sciatica, but they may go a long way to helping you with gaining sciatic nerve pain relief. It’s very unlikely that Pilates will cause sciatica, although it is true that certain exercises may make a sciatic situation worse. If you have any type of sciatica, do not engage in any exercises that have you rolling like a ball, where you are rolling back and forth on your spine. That said, there are several other Pilates exercises you can utilize, and pain management doctors in Tempe can help develop a Pilates routine to help you alleviate sciatica pain.

Mat Exercises

Exercises such as the cat stretch, where you kneel on all fours, and gently round your back to an upwards curve, can be useful in alleviating sciatica symptoms caused by spinal stenosis.

The swan exercise is best for a herniated disc. Lie face-down, flat on the mat, with your elbows and forearms on the floor and your fingers under your shoulders. Lift your head, neck and chest slowly from the floor, extending your spine. Return slowly to the floor and repeat 4 or 5 times.

Equipment Exercises

You can also gain sciatic nerve pain relief from the use of a Pilates chair. If you have a herniated or degenerated disc, lie face down on the machine with your hands against the pedals. Pushing down on the pedals, you can extend your spine.

Pilates exercises are best discussed with your pain management doctors in Tempe, in that they are qualified to recommend what will work best for your particular sciatica condition.

Simple restorative yoga practices for pain management

If you suffer from pain that is constant or never seems to go away for long, you have chronic pain. Some people may tell you ‘it’s all in your mind’, but it’s not. Millions of Americans have some type of chronic pain, commonly in the neck and shoulders, and along the spine.

Doctors in the past believed that pain could only be caused by strains, sprains and breaks to muscles and bones, infections, and injured discs. It is now generally understood that pain is much more complex, and that the human body as a whole works as an interconnected system. Pain can manifest from stress, and sometimes tightness in a one muscle group leads to pain in another part of the body.

Luckily, there are proven ways to take the pain away. There are ways to unlearn chronic stress and pain responses that will help your mind and body to achieve practice pain relief.

Restorative Yoga

Restorative yoga is a practice that combines gentle yoga poses and conscious breathing exercises. The result, for many, is healing and relaxation. The effectiveness of this is due to several factors.

  • While holding poses, the stillness of your body results in you dropping off deep layers of tension.
  • While engaged in these poses, you use props to support your body.
  • There is no challenging stretching or strengthening with these gentle poses.
  • Restorative yoga rests your body but enlists your mind in concentration.

There are different poses you can employ that will bring your body into a greater harmony and lessen the pain you have been experiencing.

Nesting Pose

Using pillows for your head and between your knees (to relax your hips), lie on your side and draw your legs up to your belly. This pose creates a true sense of security and nourishment. Rest in the natural rhythm of each breath.

Supported Bound Angle Pose

Lying on your back with a bolster underneath your head, and place your legs in a diamond shape supported on each side with pillows. Lean back on the bolster with your hands to your sides. This allows your breathing to be unrestricted.

Supported Backbend Pose

Place pillows under slightly bent knees. Place a pillow or folded towel under your upper back and another under your head or neck. This pose improves the flow of your breath.

Supported Forward Bend

Sitting cross-legged, lean forward onto a stack of pillows, or the support of a chair cushion. This pose relaxes your hips and spine.

All of the restorative yoga poses can be discussed with your pain management doctors in Tempe. Your body will learn to breathe and let go of pain in a whole new way.

Promising News: Pain Relief Without Drugs

When signs of pain appear, your first reaction may be to run for the medicine cabinet or the drugstore. No one wants to experience pain for any longer than is absolutely necessary. Pop a pill, but know that the relief will only be temporary. There are better solutions for pain relief.

Today, more than ever before, there are several approaches available for pain management. Your pain management doctors in Tempe can guide you through the options that will be most beneficial to you.

Pain relief without drugs includes:

  • Physiotherapy. This procedure teaches you how to move and stretch your muscles gently in order to work your joints for maximum advantage. Instead of using medications which may have unwanted side effects and complicate your life, physiotherapy can treat the underlying source of your pain. Conditions such as arthritis can be helped by introducing a physiotherapy workout designed for your special needs. You won’t be on your own. You’ll be working with trained professionals who know just what to do to pinpoint and alleviate the pain you are experiencing.
  • Chiropractic Therapy. This is a very safe and very effective way to combat pain. This type of therapy brings your spine into true alignment so your entire body, the musculoskeletal, and nervous system, are all restored to a point where the body can begin to heal itself. Very effective for severe back pain relief.
  • Massage Therapy. Given by a licensed massage therapist, this will concentrate finding the painful localized trigger and muscle points that are often associated with chronic pain. With assisted stretching techniques, massage therapy is quite effective in decreasing pain and the inflammation that goes with it.
  • Diet and Exercise. There are foods that can make inflammation worse such as processed foods, too much caffeine, alcohol, dairy, eggs, wheat products, and even chocolate. By avoiding these or consuming them at a minimum you are helping your body to maintain an optimal healthy state. Exercising every day, or at least three days a week, is also conducive to helping you manage chronic pain. Walking and gentle stretches are excellent ways to move your body.

You don’t want to move forward with any of these approaches without talking to your pain management doctors in Tempe first. They can guide you to the proper pain treatment that’s right for your pain.

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