Sciatic Pain

What is Sciatica?

Sciatica refers to leg pain and possible tingling or numbness originating from the lower back and travelling down the leg to the foot.  Sciatica is a symptom of underlying medical conditions ranging from tight muscles in the lower back and glutes, to degeneration to the lumber discs or herniated discs in the lower back.

Common Symptoms

For some people Sciatica can be severe and debilitating, for others it can be quite mild or it can come and go for no apparent reason.  Sciatica usually only affects one side and one leg although in some cases the pain can switch from one leg to the other.

Some combination of the following symptoms is most common :

• Lower back pain.  Often quite mild and not as severe as the leg pain.
• Constant pain in one side of the buttock or leg, rarely in both legs.
• Pain that starts in the lower back or buttock, and radiates down the leg following the course of the sciatic  nerve, down the back of one thigh and into the calf and foot.
• Pain that is worse when standing or sitting than laying down or walking.
• Pain that is often felt as sharp or searing rather than a dull ache.
• A sensation of tingling or pins and needles, often coupled with numbness in the leg or foot.
• Weakness or numbness when trying to move the foot or leg.
• Severe shooting pains in one legs making it difficult to stand on one spot.
• Occasional pain in the foot or toes.

Treatment for Sciatica

Of course the first port of call should be your GP.  After an initial examination an X-Ray or MRI scan should show if there are any disc problems or ligament damage.  The GP is likely to prescribe pain killers or anti-inflamatories depending on severity and the finding of scans.  Surgery is likely to replace discs or realign spinal problems but if this is not considered necessary there are alternatives to long term pain killers.

Sometimes sciatic pain is caused not from disc problems but from tight muscles trapping nerves in the lower back.  Sports massage can be a great help, and facilitated stretching can help to ease discomfort and free up stiff joints.

Accupuncture and accupressure have been known to work well to alleviate the sciatic pain.


At Alchemy we offer sports massage from a qualified therapist to help with sciatic pain when your GP cannot help or when surgery is not considered necessary.

Call us on 01908 567766 or check out our website to discuss your requirements and see if we can help.

Seated Stretches for the Office

Spending all day at a desk or in front of a computer whether you work in an office or from home can cause all sorts of posture problems, back ache and a pain in the neck!  But a few simple stretches during the day can help a lot, and you can even do them without moving from your desk!

Back Rotation

Sit upright in your chair facing forward and relax your arms by your sides.  Keeping your back straight slowly rotate to the left and then to the right as far as you can go until you feel a stretch.  Hold this position for twenty seconds.

Neck Stretch

Sitting upright facing forward, grasp the top of your head with one hand and gently pull your head to the side until you can feel a stretch in your neck.  Hold this stretch for a count of twenty and repeat for the other side.

Inner Thigh Stretch

This one is great to get the legs moving after being in one position for a long period.  Sit in the chair away from the desk slightly.  Lean forward and rest your forearms on each thigh, then just lean forward pushing your legs apart and you will feel the stretch in your inner thigh.  Hold this for twenty seconds and relax.

Shoulder Stretch

This is a great stretch to help with tension around the neck and shoulders caused by sitting in front of a computer for too long.  Sit upright and let your arms relax by your sides.  Slowly lift your shoulders upwards and rotate them back and downwards.  Three to five of these a day will help no end!

If during and of these stretches you feel sharp pain in the muscles, stop the stretch immediately.  If pain persists, consult a GP or a Sports Injury practitioner.  Of course sitting in front of a computer or desk all day long will cause problems in the long run but with regular exercises, stretching and the odd sports massage or two thrown in you can stay fit, strong and upright for many years to come.

For information about Sports or Deep Tissue Massage or to talk about how we can help with neck back and shoulder pain, call us on 01908 567766 or visit our website and book an appointment.

www.alchemytherapycentre.com

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Marathon Tips

With Marathon season well under way I thought I would add a few tips I have written and researched, especially for those new to marathon running.

BEFORE THE RACE
Eat a good meal the night before, and a decent breakfast. Carbs, fruit and veg are important the day before, but dont experiment with food you arent used to.
Leave plenty of time to there and remember there will be thousands of people travelling to the same place.
With all the excitement and adrenaline of the start dont get caught up and be tempted to dash off. If you run too fast too soon you will pay for it later. Stick to your race plan!

BOREDOM.
Struggling to deal with being alone in your head for hours can be tough.
Paula Radcliffe said "I used to count to 100 three times in my head and I knew that was roughly a mile"
Counting landmarks, singing to yourself or counting as Paula suggests helps you break down the miles into smaller chunks and feel the time fly by.

I CANT GO ON!
Dont be afraid to walk. If your aim is just to finish the race, and you get to a stage where you cant keep going, slow down, walk a bit, collect your thoughts. Remember its better to walk a bit and still complete the race than push yourself too hard, cause an injury and be carried off on a stretcher.


STAY HYDRATED.
It is important to stay hydrated during a long run, so never be afraid to stop for a short while to take on fluids. The more you sweat the more fluid your body needs to replenish itself. Water stations are provided all through the marathon route so make use of them. Remember not to take on too much fluid, over hydrating can be dangerous. Remember your training and take on just what you need.
Try energy drinks before the race. If you dont like them try to see them as medicine.

STRETCH!
You should always take time to stretch after a marathon. Endurance races in particular cause a build up of lactic acid in your muscles and stretching will help to remove it.
Studies suggest it is more beneficial to use a variety of stretching routines to experience the full effects.
Warming up before the race is essential, and some light stretching is beneficial but remember your training regime, and dont over stretch before your run


RECOVERY
So you finished your marathon. Congratulations! Enjoy the runners high and your lovely new medal. Your first move should be to sip some water and try to forget about those tired aching legs. Use the blankets provided and anything else to stop your body temperature from dropping too quickly. Grab some food, bananas are good, and try to change out of wet clothes as soon as you can.


AFTER THE MARATHON
In the days after the marathon, its time to rest and listen to your body. People recover at different rates, so what works for one wont necessarily work for another.
Short walks or light jogging can help to increase circulation but a Deep Tissue or Sports Massage will work wonders to flush out metabolic waste and help to get oxygen and nutrients flowing back into your muscles.

Alchemy Therapy Centre offers Sports Massage and Deep Tissue Massage, tailored to the needs of each individual.  Call us or book online to schedule your treatment after your marathon.

01908 567766  www.alchemytherapycentre.com