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The Connection of Long-sitting and Sciatica

The Connection of Long-sitting and Sciatica

Spine and Sciatica, back pain

Are you aware that prolonged sitting is dangerous than smoking? If you are wondering how is that possible even, then guess what, sitting for long hours can do huge damage to your health than a cigarette can. Prolonged sitting is no less than a disease. Your sedentary lifestyle might be slowly poisoning your health without your awareness and the biggest damage it can do is giving you Sciatica.

The long-sitting job with your back slouched and eyes and mind engrossed in the computer can create havoc on your spine. 1 to 10% of the population most commonly in people age 25 to 45 years are reported to have Sciatica pain. So, is the sitting disease so bad? How does it trigger Sciatica? What can be done about it? Let’s understand all this.

Spine and Sciatica

Spine and Sciatica, lower back pain

When we sit, the weight of our entire upper body rests on the lower back area, increasing the compression in and on our discs and spinal column. The compression further increases the pressure against the nerve roots that make up our sciatic nerve, thus pinching it further, aggravating your Sciatica symptoms. Whether it be a bulge in the disc that is squeezed further or the compression around the joints that are irritated causing further irritation, the result is the same, more pain originating from the spinal column in the lower back that travels behind the hip joint, down the buttock and down the back of the leg to the foot.

Causes of Sciatica

Not necessarily a desk job is giving you sciatica nerve pain, anything that involves long sitting like being a couch potato or travelling seated for long hours are the major causes, others can be an injury to the sciatic nerve, pelvic fractures, trauma to the buttocks, old age, etc.

Sitting Tips to Ease Sciatica

  1. Quit sitting in one position for long and do not sit without standing up and moving every 20-30 minutes. Keep shifting your posture and keep your back as straight as possible.
  2. Use back support. Place a small pillow or towel roll and support your lower back while sitting. It will help minimize disc moving backwards causing more pain.
  3. Avoid sitting on a soft sofa as it will only make you slouch more which will put extra pressure on your discs and lower back.
  4. Stay hydrated. Water will keep your discs lubricated, absorbing your weight properly which will help avoid compressing of low back joints and compromising nerve roots.

What to Do for Sciatica Pain Relief?

Sciatica not only affects our back but can cause serious effects on the neck as well. Care is the best solution to avoid the onset of sciatica pain. To know more about Sciatica and its treatment, in detail, you can check out our blog Sciatica Treatment, Sources, Symptoms & Solutions! And for sciatica exercise, refer 4 Restorative Sciatica Exercises for Pain Relief 4 Restorative Sciatica Exercises for Pain Relief

Conclusion

Since we can’t escape sitting at all, little breaks in between are enough to prevent yourself from developing painful sciatica. And if you have the best natural remedy for sciatica ‘Physiotherapy machine with you, you have nothing to worry about. The combination of ultrasound and TENS will calm your sciatic nerve for sure.

12 Mental Tricks for Pain Management

12 Mental Tricks for Pain Management

 

Pain Management, neck pain, shoulder pain, knee pain, lower back pain

From a minor scratch to a major injury, an encounter with pain can happen at any moment. You can’t have control in that. But, there’s something you can have control on and that is the way you feel pain, yes your mind.

Our mind is a great player. It can trick us surprisingly well. But, guess what, we too can trick it for good. The pain is all in our mind but that doesn’t mean it is unreal. The pain that we feel is produced by the brain which is then processed to the body, where it notes the location and intensity, and emotionally dictates your reaction. Since pain involves both the mind and the body, certain mind-body therapies can help reduce the levels of stress hormones in the body, allowing the immune system to be better able to fight off the pain.

The sensation of pain is influenced by our genetic makeup, emotions, personality, and lifestyle. Even our past experience can trigger pain because it happens that the brain rewires itself to perceive pain signals even after the signals aren’t being sent anymore. Whatever the reason may be, you can trick your brain with the following pain control techniques.

  1. Fantasize food

Pain Management, Fantasize food

When in pain, trick your brain to imagine a warm, gooey chocolate brownie or a cheese burst pizza maybe? Why? Because fantasizing about food can stimulate the production of pain-fighting chemicals in the body.

  1. Breathe in, breathe out

Pain Management, Breathe in, breathe out

Deep breathing is something you can practice anytime. Focus on the diaphragms and make your normal breathing quite deeper by breathing from the belly rather than shallow inhaling and exhaling from the chest and block your pain signals to a great extent. You can pair it up with some music to help maintain breathing rhythms.

  1. Activate your chakra

Pain Management, Activate your chakra

Our body consists of many interlinking nerves and energy fields. Activating such pressure points will improve the blood flow and stimulate the pain-numbing response well.

  1. Mindful meditation

Pain Management, Mindful meditation

One of the best answers to the question, “how to control pain?” An unattended mind is the breeding ground of half of our problems and one way to keep it calm is mindful meditation. Meditating with the entire focus on breath and wild imagination. Visualize the pain is shrinking or melting away from your body. Picturise a nice waterfall or a garden full of fresh flowers to relax and ease your pain.

  1. Laugh out loud

Pain Management, Laugh out loud

Laughter is undoubtedly nature’s own analgesic. Laughing will release the pain-fighting chemical endorphins in your body and will also enhance your immune system.

  1. Get creative

Pain Management, Get creative

Let the creativity flow. Art therapy is believed to relieve the physical and psychological symptoms of pain. Engage yourself with crafts, clay, yarn, colored pencils, and other art supplies to fight against pain.

  1. Groove to music

Groove to music

Yes, music heals. Listening to your favourite tracks can subdue pain, depression, and discomfort associated with pain.

  1. Write it down

Pain Management

Negative thoughts can worsen the pain further. Writing whatever you are feeling on a paper can reduce the intensity of pain extremely well.

  1. Think positive

Pain Management

Needless to say, positive thoughts has pain-relieving benefits. Never get too emotionally involved with the pain or get upset when you feel it, instead, think that your body is working on it and will heal soon.

  1. Mantra magic

Pain Management

Listen to mantras or repeat a mantra—usually a sound, word, phrase, or prayer as it will keep the negative thoughts and unpleasant sensation away.

  1. Find a distraction

Pain Management

Read a book, practice your hobby, watch a movie, do anything just don’t sit and curse why you are the victim.

  1. Get some sleep

Pain Management, reduce pain, good sleep

Sleep has healing properties. A good sleep will refresh and renew your body. Try to get some sleep to ward off the pain.

It is true that when it pains, it not easy to trick your mind but with time and practice you can adapt your brain to deal from acute to chronic pain easily.