Exercises to Relieve Sciatica and Low Back Pain

If stats are to be believed, back pain is the main cause behind job disability globally. Unfortunately, 1 out of 10 people on the planet suffer from lower back pain.

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This has become a serious issue in the United States. In fact, back pain has become the No.1 reason why people suffer from pain-killer addiction.

Opiates are used for treating back pain treatments, and it is concerning that such medications have left heroin and cocaine behind in terms of fatal drug overdose.

As per a current research, if you are suffering from back pain and also from anxiety or depression, there is a very high chance that you could also suffer from opioid addiction and abuse.

According to latest research, the combination of back pain and depression significantly increases the chances of drug abuse. The Medical News Today conducted a study involving 55 patients with chronic lower back pain who also suffered from anxiety or depression and published the results. These participants received morphine, oxycodone or a placebo over a 6-month period.

It was found that the patients suffering from severe anxiety and depression had more side effects. They experienced lesser amount of relief from their medications and were at greater risk of drug addiction.

When these patients were compared to others having lower levels of anxiety or depression, it was found that they suffered 50% lesser improvement in back pain. There was 75% higher rate of opioid abuse in them.

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It was concluded that it was required to first identify any symptoms of depression before taking prescribed opioid painkillers for fighting back pain. This was because the positive effects on such cases are much less, while the risks are very high.

What are the Main Causes of Back Pain?

If you want to prevent back pain from developing, you must know the cause behind it. Typically, two out of three people suffering from back pain reported a certain accident on the day they experienced the pain the first time. Lifting some heavy load was one of the most common incidents. Sports injuries and accidents have been found to be the most common triggers behind chronic back pain.

But back pain could also be caused by other things, which began or occurred many days ahead of when the first symptoms were seen.

This can include:

  • Sex
  • Stress
  • Fatigue
  • Consuming alcohol
  • Doing physical tasks without focus
  • Poor posture
  • Obesity
  • Inactivity (specifically chronic pain)

Dealing With Sudden Back Pain Attack

The Epoch Time reports that 75%-80% back pains will pass on without any intervention within 2-4 weeks. But you can reduce this duration.

In place of prescription analgesics, take herbs such as ginger, boswellia, and curcumin. They have great anti-inflammatory properties.

The moment you suffer from a sudden back pain, you should immediately relax.

How you handle your emotions can be crucial in treating your back pain. When you suffer from anxiety and depression, your body’s self-recovery gets inhibited. When your emotions are suppressed, and if you suffer from stress for long time, your body’s vulnerability towards pain increases and resistance towards injuries decreases.

Your sensation of pain and how you cope with pain is all controlled by the brain. All pain at the neuronal level, which lasts at least a few minutes, will be memorized within your central nervous system.

You can also get relief from back pain by visiting your chiropractor or by getting acupuncture. There are many simple solutions that can also prove to be beneficial, such as using an ice bag and putting it on the area of pain.

But your back pain could return even when you don’t have any injury any longer. It could also be caused due to some unusual movement like even a gentle touch. If your back pain is caused due to these reasons, you could use Emotional Freedom Technique or EFT for getting relief. This is a mind-body technique that changes your brain’s behavior.

How to Prevent Back Pain?

Preventing back pain is far easier than treating it. You have so many alternative ways for preventing it. you have so many valuable tips that could help in leading a life free from pain. They include:

Proper Posture

Make sure to take care of your posture. This is especially more important when you spend too many hours daily sitting. Make sure that your back always has support, and you shouldn’t bend it in any awkward way.

When it comes to standing, make sure that your weight spreads in an even way on your feet. You shouldn’t slouch when sitting or standing. This will help in avoiding excess stress on your back muscles. It is also important to protect your back when lifting anything. Lifting and carrying are two activities that put the highest amounts of stress on the back.

You’ll also enjoy great benefits if you regularly practice Foundation Training exercises. These exercises will help in slowly eliminating those movement patterns which are hurting your body. They help in strengthening your core, thus stabilizing your spine, discs, pelvis, and vertebrae.

About 40 percent of the global population at some point struggle with Sciatica or irritation of the sciatic nerve. The nerve descends from either side of the lower spine and travels through the pelvis and buttocks up to the feet. The pain produced when the nerve is irritated varies from person to person. It can be a sharp burning sensation, numbness or tingling.

Exercise is the evergreen formula to ease pain, if done properly. An intense session will be conductive in the strengthening of the spine muscles and should be done on a regular basis. Inculcate Yoga in your routine to promote flexibility and core muscle strength.

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