subject: How To Avoid Backache and Sciatic Pain [print this page] How To Avoid Backache and Sciatic Pain How To Avoid Backache and Sciatic Pain
"Start the day right". You may have heard this line a couple of times. Right? To help us stay driven, a lot of experts and fruitful people had said this statement before. This is absolutely correct. No one would want to start the day with the wrong foot. Experts deem that for an individual to start right, it is expedient to sleep comfortably the night before. We always associate comfortable sleeping with a good mattress, pillows and everything. But we often forget one defining thing and that is the way we sleep. Sleep positioning plays a big part in achieving a good night's sleep.
Studies demonstrate that proper sleep positioning relieves back and sciatic pain. Majority of working individuals have already experienced backache at some point in their lives. That is why it is crucial to make it a habit to practice good posture everyday.
In the body, the sciatic nerve is the longest known nerve. It starts from the lower back, down the buttocks, legs and knees. Since it starts from the lower back, any uncomfortable position will have an effect on the lower extremities. There is also what we refer to as Sciatica which refers to the pain, numbness and tingling sensation in the leg. Improper sleep positioning worsens all of sciatica's symptoms too.
To alleviate back and sciatic pain, try practicing these sleeping positions when you go to bed tonight:
1. Do not sleep on your tummy. This position only increases the pressure on our spine since it exaggerates the arch on your lower back thereby increasing demand or strain causing backache.
2. Fetal position. This is probably the most effective position for sleeping since it relieves most of the strain or stress on the back. Make sure to correctly lie on your side, make a fetal position putting a pillow in between your legs to ensure a soothing night.
3. On your back. If this is how you sleep then good! Just ensure that you use a comfortable pillow under your knees. This way, most of the pressure is kept away from the lower back and sciatic nerve. This positions helps maintain the normal curvature of the body.
There are also simple and safe workout to help relieve backache. These simple routines are so cool that you can perform them in just 15 minutes:
1. Knee bending - performing this drill is as simple as 1-2 and 3. To avoid injury, you can pull up a stool and hold on it for support. Stand straight, shoulders relaxed slowly inhaling and exhaling. Little by little bend the knees while pulling up your heels in the process to relieve tensions on the knees while underpinning the lower back as well. Do five to ten repetitions. Avoid putting excessive pressure on your knees and back.
2. Hip twist or Hip rolls - a simple and straight forward drill we've seen a couple of times being done in aerobic classes. Stand firmly, legs apart. To get better results, tighten your abdominal muscles and put your hands on your hips. Revolve the hips alternately counter-clockwise and then clockwise, five counts each. Breathe normally while doing this drill.
3. Waist twist - also a straight forward exercise just like the hip roll. Stand straight, feet apart and hands placed on your sides. Commence twisting to the right with hands slight raised towards the shoulders. Complete the same activity to the left. This will elongate and exercise the lower back including the shoulders. Make sure to puff slowly in and out and not to over stretch to prevent from straining the hips and the back.
A good sleep positioning along with easy simple drill to relieve back and sciatic pain can enormously share making the start of your day right. Remember to maintain proper posture at all times; while walking, working, sitting and most importantly sleeping.
