Sciatica (Nerve Pain from Hips to Heel)

People consider sciatica as a condition, it is a symptom rather. Yes! That’s true. Sciatica is a pain starting from lower back, travels through the buttocks and to the knee, which might go down till the leg and end to the heel. More often it is seen in one lower limb but it is quite possible to get suffered from it in both the lower limbs.

Don’t worry! You are not the one suffering from sciatica! Statistics say that 10 million people per year suffer from sciatic pain in India. So it is a good idea to make people aware about it and also to start making them aware about the basic self-care techniques to get relieved from this irritating pain. Ultimately the aim is to lower the incidences of sciatic nerve pain.

Here, you will get brief information about the sciatic nerve pain itself and the self-care easy techniques to relieve it.

Possible causes of sciatic pain:

·       Lumbar spine stenosis: This is the condition in which lower back spinal canal gets narrowed

·       Spondylolysthesis: In this, one vertebra slips forward on another one

·       Spondylolysis: This is called degeneration of the spine

·       Pregnancy

·       Piriformis syndrome: Muscle spasm in buttock region

·       Disc prolapse

Other things that may make your back pain worse include;

·       Being overweight

·       Not exercising regularly

·       Wearing high heels

·       Sleeping on a mattress that is too hard or too soft

What to do?

Sciatic pain becomes easy to tackle when you come to know about its underlying cause. But here you will get the advice for how to get relaxed from sciatic pain.

1.    Wallet in front pocket: The most effective advice is to keep your wallet in front pocket rather in back one. By keeping wallet in back pocket, you invite your sciatic pain. Because it causes pressure over one side of the spine when you sit for more than half an hour.

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2.    Stretch it: There are some ways to stretch the sciatic nerve. Try the best and most effective one mentioned here;

Hold this position for 10-15 seconds

Repeat it for 10 times twice a day

Note: This is also known as slump test for sciatica but we can also use it for stretching the whole nerve

3.    Piriformis stretch:   this small muscle tightness could be the reason for compression over sciatic nerve.

 

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4.    Lifestyle modifications:

a.     While lying flat, keep pillow beneath the knees to rest your back

b.    Avoid prolonged standing, sitting and walking

c.     Soft or cushioned footwear

d.    Weight loss

e.     Regular exercises

f.       Hot pack application over back for 15-20 minutes 2-3 times/day

g.     Avoid forward bending from back

h.    Avoid heavy weight lifting

i.       Lie down and get up from the bed as shown in picture below;

        

  

j.       Get in to your car step-by-step;

                                                             i.      Sit on the seat first with both legs together

                                                           ii.      Get your both legs inside the car together

Always sit in a manner that your leg and body would make a right angle to each other

5.    Check your Vit-B12 level: it is an essential vitamin for nerve. Its deficiency might cause or aggravate the pain

6.    Electrotherapy: Electrical stimulation of nerve with TENS (Transcutaneous electrical nerve stimulation) is the most effective modality to get relieved from sciatic nerve pain.

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Heal Your Heel Pain

The very first step off the bed in the morning with irritating heel pain, ouch! Most probably this pain would hurt you during the routine activities and while doing exercises too.

This heel pain is a symptom, generally caused due to swelling in plantar fascia (a strong band of tissue (like a ligament) that stretches from your heel (calcaneus) to your middle foot bones)

Possible reasons why does it occur?

1.   Excessive standing, running, walking

2.   Standing on hard surfaces for prolonged periods of time

3.   Sedentary lifestyle

4.   Inappropriate footwear (high heels)

5.   Obesity

6.   Tight Achilles tendon (the big tendon at the bottom of your calf muscles above your heel)

7.   Heel spur (Extra bone growth over heel bone)

8.   Flat foot

Common Complaints from sufferers

1.   Pain over heel

2.   Difficulty in standing or walking on a hard surface

3.   Sensations of pins and needles over heel

4.   Sharp pain over heel

Tiny modifications required to do

1.   Foot wear with soft heel (no high heels)

2.   Avoid walking or standing over hard surface

3.   Apply ice over your heel to relieve pain

4.   Regular stretching of calf muscle

5.   Pay attention to your weighing scale

Set in stone formula

Long lasting heel pain which is not responding to given innovations requires further expert advice

Our experts would advise;

“PRP- Platelet Reach Plasma”

(Excellent Results in Patients with Heel Pain)

Innovations

1.   Contras bath

a.   It is the application of hot pack and cold pack both simultaneously.

b.   Immerge your foot in warm water for 4 min.

c.    Then quickly immerge your foot in cold water for 1-2 min.

d.   Repeat this procedure for 5 times.

2.   Hot water toes curl

a.   Immerge your foot in hot water

b.   Start your toes curling with maximum strength then relax

c.    Repeat the procedure for 5-10 min.

3.   Stretching of calf and foot muscles

     

                          

a.   Hold the stretch for 10-20 seconds

b.   Repeat for 10-15 times

4.   Cold bottle roll (two in one trick)

a.   This will help to relieve pain

b.   And will also strengthen your small muscles of foot

c.    Fill a plastic bottle with water and freeze it

d.   Put the frozen bottle on the floor with your affected foot over it

e.   Now roll your foot with the bottle

f.      But don’t let the bottle be slipped from your grip

g.    Repeat it for about 5-10min

Set in stone formula

Long lasting heel pain which is not responding to given innovations requires further expert advice

Our experts would advise;

“PRP- Platelet Reach Plasma”

 (Excellent Results in Patient with Heel Pain)

     

How to Take Care of Nerve Pain?

The most effective and suitable treatment of nerve pain varies, because of some factors like; the underlying cause, patient’s overall health, the area or which nerve is affected, the risks of potential side effects. However, the doctors use the same line of treatment for the nerve pain management, whether it is due to diabetes or any other condition.

As the last blog was about the nerve pain- causes and symptoms, here are the possible solutions for the better outcome. Doctor’s involvement is required, though some amount of the pain can be reduced by taking and applying the given solutions in this blog.

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1.    Watch the sugar level: Diabetes could be one of the reasons for nerve pain. Take care about it. Regular reports and follow-ups are suggested for the healthier life.

2.    Vitamins: see at your vitamins level. Vit-B12 is the most important vitamin for the nerve. Low level can cause the nerve pain and can make you feel ill.

3.    Stretch your Nerves: there are some specific nerve stretches. This will help you to get relief from nerve pain. What exactly is nerve stretching? Nerve stretches do not really ’stretch’ the nerves, but they help to improve the movement of the nerves through the joints and muscles by improving their ability to slide and glide. Like our muscles, the nerves in our bodies can also become tight. It can be due to staying in a position for too long, or due to tightening of muscles around the nerves.

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Nerve stretch for arm, upper arm and hand:

                  

                    

Nerve stretch for leg and thigh:

4.    Local ointment application: Some pain relieving ointments are advised to apply over the painful area.

5.    Complimentary treatment: some treatments would be the possible and sometimes effective way to treat the nerve pain. Such as Acupuncture, Local Steroidal injections, Yoga. This would help you to make your routine okay to better.

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