Back Pain & Sciatica

Irritation of the sciatic nerve can cause pain, tingling, or numbness along the course of the nerve and its branches, from the backside to the toes.  Many people who have history of lumbar disc injury, even following surgery, experience pain which travels into the buttock and/or legs.  This type of radiating pain is usually the result of chemical or mechanical irritation to the nerve roots that exit the spine and contribute to the sciatic nerve.  For many sufferers, it is possible to manage their pain with the help of stretches and exercises.

Stretching Basics

• Relax your neck and shoulders, you’re not doing sit-ups
• Maintain slow, even breathing while holding 30 second stretches
• Don’t bounce, hold steady and try to gently increase the stretch with time
• If any stretch or maneuver causes pain, stop the activity and discuss with your Doctor

Knee-to-Chest Stretch

Aside from ice and rest, this stretch is generally the first line of defense against lower back pain with radiculopathy (radiating nerve pain).  I recommend that patients with sciatic pain do the knee-to-chest stretch on a daily basis.  The stretch can be especially effective when performed after waking, but before getting out of bed and putting weight on the back for the first time in the morning.  To stretch, lie on your back and bring the knees towards your torso.  Pull with your arms around your knees or legs to increase the intensity.  Hold the position for 30 seconds while slowly breathing and gently trying to bring the legs closer to the body.  Repeat 2 to 3 times.  If stretching both legs at the same time is too intense, then start by bringing one leg towards the body, stretching then switching to the opposite side (lower illustration).  Alternatives to stretching on the back include deep squatting and pulling the knees to your body or bending to touch your toes while sitting in a chair.  These moves can be repeated multiple times a day.

Piriformis Muscle Stretch

The first stretch that I recommend is for the piriformis muscle.  The sciatic nerve usually runs under and sometimes through the piriformis muscle as the nerve travels between the sacrum and hip, then towards the leg.  Stretching of the piriformis muscle can be achieved in a seated position.  While sitting in a chair, cross the affected ankle over the opposite knee.  With one hand, stabilize your ankle on your knee and with the other hand or forearm apply gentle pressure downward on the involved knee.  If you have strong pain to push down on the knee, than simply stabilize the crossed leg and avoid the added pressure.  *If this movement significantly increase your pain, than stop immediately.  You should start to feel the stretch in your buttock.  From the crossed leg position, with the knee being held down, you can further increase the intensity of the stretch by slowly leaning forward, bringing your chest closer to your knees.  Always maintain the lumbar lordosis or curvature of the back – think “arching the back” while bending forward.  Be sure to maintain slow breathing while performing this and any other stretches.  Try to hold the stretch for 30 seconds, repeat 2 to 3 times and don’t hold your breath.

The next installment of this series, Home Care for Sciatica II, will include nerve glide and sciatic tensioning maneuvers to add gear to the self-treatment toolbox.

Osteoarthrits or OA is the most common form of arthritis.  Characterized by the degeneration of articular cartilage and underlying bone, as well as, overgrowth of bone at the margins of joints, it is also known as degenerative joint disease.  27 million American adults (age 25 and older) and more than 33% of Americans 65 or older are estimated to be afflicted with OA.  Knees, hands, and hips are most commonly the site of pain, swelling, and stiffness caused by Osteoarthritis.

While restoring and maintaining movement in the spine is the central goal of chiropractic treatments, keeping the body moving is also a great way to control OA.  Arthritis Today reports, “activity of all kinds is the best non-drug treatment for improving pain and function,” while “the Arthritis Foundation believes “Moving is the Best Medicine” when it comes to Fighting OA.”  Either of these resources is a great place to learn about how to safely get yourself moving.

The Four Mile Creek Greenway, Matthews recently opened in April 2011.  This pavement and boardwalk greenway now makes areas of downtown Matthews, NC easily accessible to surrounding neighborhoods for walking, biking, and more.  As cooler weather make the outdoors more inviting, get out and get your body moving.  For additional strategies to reduce your risk of Osteoarthritis, visit FIGHTARTHRITSPAIN.ORG.

If you already suffer from OA symptoms, home remedies include the use of Flax seed oil, Epsom salt, Cinnamon, Turmeric, and Ginger, among others.  For dosing and additional remedies jump to Arthritis Home Remedies.  Keeping joints or the spine and the rest of the body moving well with Chiropractic care is another drug-free, conservative approach to controlling the pain, swelling, stiffness, and lost range-of-motion typical of Osteoarthritis.

Remember to listen to your body.  If exercise causes sharp or very strong pain during or within a couple hours of exercising, then your activity may be too strenuous.  Reduce the intensity of your workout or plan to see your physician.

It seems that Osteoarthritis is a natural part of aging, especially after age 45.  Exercise benefits extend beyond the joints to our heart, lung, brain and beyond.  If you are not yet affected by OA, don’t wait until you have pain or stiffness to become active.  With many easy ways to start moving your body, why not get started today?!

If you live in the state of North Carolina and utilize chiropractic coverage through your health insurance, you should be interested in House Bill 496.  The recently introduced North Carolina House Bill 496 would make chiropractic co-pays equal to the co-pays of primary care doctors.  For many with health insurance, visiting a chiropractor has required a specialist co-payment over the last few years, often amounting to double the co-pay for a primary care physician visit.  House Bill 496 would bring equity to chiropractic co-payments and reduce the out-of-pocket expense for those who seek chiropractic care.

Would You Like Lower Chiropractic Co-Pays?

Reducing co-payments helps to reduce the financial barrier for those who need chiropractic care.  Health insurance plans already contract with chiropractic providers to control the cost of chiropractic services.  Bringing equity to chiropractic co-pays allows you to take better advantage of the premiums that you are already paying for health insurance coverage.

Please use the talking points below to encouraged your North Carolina State House legislator to support House Bill 496.

• House Bill 496 gives patients the equal access they deserve to seek chiropractic care.
• House Bill 496 eliminates the possibility of phantom chiropractic insurance benefits. When an insured patient pays all or most of the cost of their chiropractic visit out-of-pocket, as a co-payment, the insurance company is making no contribution, a “phantom benefit.”
• House Bill 496 eases financial barriers to care.
• Emerging evidence from an analysis of the N.C. State Health Plan shows that chiropractic care is half the cost of medical care for complicated low back pain.  This means that House Bill 496 could save the health care system money.

Voice Your Support

Now that the bill has been introduced, it is important for constituents to notify their representatives and ask them to support this legislation.  If you are unsure who represents you, please click here and do a ZIP code search to find contact information for your legislators.  Phone, physical address and email address information is available when you click through the North Carolina General Assembly website.  If you click here, you can access a template letter that can be pasted into an email or letter (be sure to replace bracketed text with your info).  Thank you for your support.

I recently had the privilege to speak at the Matthews Woman’s Club. As I was preparing I realized that we as women have huge responsibilities.  Children, husbands, PTA, housework, meals, jobs, charity work and the list continues.  Women give everyday, all day.

I have to ask, how do you give 100% of yourself if you never allow yourself time to rejuvenate? The answer is you can’t.  Women must take time to refill so that they can continue to do all they do.  Massage can accomplish so much in such a short period of time.  An hour massage increases blood circulation, allows the body to relax and gives the mind a break from all the commotion that goes on in daily living.  You walk away with a renewed feeling knowing you have done right by yourself and everyone else you love.   Regular monthly massages should become part of an overall health care program for 100% you.

Kim Getz is a licensed massage and bodywork therapist (LMBT 6893) working in Matthews Chiropractic Center.  Schedule with her today at 704.779.0371 for 100% you.

From the desk of Kim Getz, Licensed Massage and Bodyworks Therapist,who works out of Matthews Chiropractic Center:

Warm Yourself with Massage

This time of year can be difficult.  Feeling a little blue and run down after the holidays is one thing, but dealing with the cold winter days we have been having makes recovery that much harder.  Massage can help.  Along with the improvements of blood circulation, massage reduces stress and fatigue as it increases energy.  Therapeutic massage can bring you an improved sense of well being.  Let’s just put it this way… It warms you from the inside to the outside and is a must to get through these cold days.

Remember, being proactive is so much better than reactive.  You are responsible for your own health.

Happy New Year!  Cheers to your well being in 2011!