Sciatica refers to any range of pain felt when the sciatic nerve is compressed or irritated. This nerve, nearly the width of one's thumb, is the largest in the body. It is the longest as well, staring from the base of the spinal column traversing down the buttocks, thighs and legs, and culminating at the foot.
As such, the sciatic nerve can be easily irritated. You can even develop this affliction just by the habitual sitting on your wallet. The uneven distribution of weight eventually leads to the muscles pressing on the sciatic nerve. Ever wondered how the princess could still feel the pea under several layers of mattresses? Well she most likely has sciatica.
An alarming number of office workers have experienced sciatic pains at least once in their life. This is not surprising, given that most sit on their desks for nearly 8 hours a day. Prolonged sitting takes its toll on the spinal column. In the same manner is standing for long periods a hazard. Door receptionists and security guards are among the likely candidates for developing low back pains.
Sciatica is evidently an occupational hazard, but if our bosses can't be persuaded to buy the latest ergonomically designed computer chair, then we must look at other factors we can control. And no, boycotting is not one of them. Here are seven proactive ways we can beat sciatic pains.
First, exercise. Time and again, we have heard this advice so it must really be beneficial. Foremost in its benefits is the development of strong, well-toned muscles. This supports the skeletal system, minimizing the incidence of bone deterioration that may impinge on the sciatic nerve. In addition, the increased mobility and flexibility lowers the chances of experiencing pain from twisting, bending, or lifting objects. It likewise decreases the risk of strained or inflamed muscles, which are irritants to the body's largest nerve.
Proper nutrition goes hand in hand with a good work out. When we nourish our bodies, we are also building our bone banks. This is important since having a low bone density increases the risk of skeletal damage. For women in particular, this is an issue. Hormonal changes and menopause impact the bones. Supplementation under the guidance of the doctor may therefore be necessary.
Bad habits die hard, yet we must learn to eradicate them if we want to be free from pain. Unfortunately, we engage in seemingly trivial actions that in reality lead to sciatica. Crossing the legs is one example: aside from constricting blood flow, it also makes the muscles press on the sciatic nerve coursing through the back of the leg. Other more obvious bad habits are slouching, smoking (affects bone density), and weight lifting without the necessary conditioning.
In this light, we should consider ergonomics. It won't hurt to write your employer for an easy chair, but if they can't afford it for the moment then study the conditions within your fingertips. Sometimes merely adjusting the chair's height or our distance to the computer screen can be very helpful. Another simple way is getting a cushion to support the small of the back.
This leads to the fifth advice: support yourself! Maybe it's high time you rethink the high heeled shoes you're fond of wearing since it does not properly bear your weight. Additionally, support stockings come in handy when your job involves a lot of standing. Keeping to your ideal body mass index is helpful as well.
Sixth, a positive attitude brings down stress levels. It has been found that people who get angry often are more prone to sciatica. Now that's another reason to smile!
Unfortunately, there are factors that can't be controlled such as age and pregnancy related sciatica (additional weight increases the risk of nerve compression). In these instances, we go back to the old adage prevention is better than cure. Keeping the body healthy
Pain is our body's warning signal. Consequently, if we look after our selves we will definitely promote our well being. In the end, if we love our bodies, it won't strike back.