What is it and why do we get it?
As we age, we lose muscle and bone mass through cellular damage, hormonal shifts, and reduced efficiency in our organs, like the heart, kidneys, and liver.
All of this leads to slower healing and changes in body composition i.e. more fat, less water, slower unstable mobility and more sickness.
We are less active because of technology like tv, computers, smart phones, and other modern sciences. If movement and exercise were not a priority in our lifestyle, then it will be much more difficult to help your body in our senior years.
Sciatica is very common in 50+ people. because age-related spinal changes like arthritis, bone spurs, and spinal stenosis narrow the canal, pinching the sciatic nerve and causing pain.
Younger adults, where disc herniation is more typical, can also experience sciatica.
Sciatica remains a frequent and treatable condition in older adults, often presenting as persistent, sometimes less severe, but more stubborn pain, than in younger people,.
The inflammation involved usually lasts about 6 weeks before it subsides.
Sciatica, in older adults, is caused by pressure or damage to the sciatic nerve, which begins in the lumbar spine neigbourhood, and travels through the hips to the legs and feet.
Sedentary life styles cause spinal discs to bulge or herniate.
The spinal channels narrow with age which medical professionals call spinal stenosis.
Bone spurs
press on nerve roots in the lower back, which probably begins with wear and tear, injury, obesity or just plain sitting too much.
Viola! You’ve got SCIATICA before you know it.
Prevention
- Focus on good posture.
- Do Regular exercise.
- Maintain a healthy weight.
- Avoid sitting too much.
- Lift properly.
- Avoid smoking and drinking alcohol.
- Rotate with caution.
Management
Cold or ice packs can help reduce pain and swelling during the first few days after sciatica pain starts.
You can use an ice pack or a bag of frozen vegetables for this but always wrap them in a towel to prevent cold-related injuries to your skin.
Apply cold for 20 minutes at a time, several times a day.
After the first several days of using cold or ice, switch to a heating pad or warm compress. Apply heat for 20 minutes at a time.
If you’re still in pain, switch between hot and cold packs — whichever best relieves your discomfort.
Over the counter meds like nonsteroidal anti-inflammatory drugs (NSAIDs) are usually the first choice.
They reduce pain, swelling and inflammation.
Learning how to stretch properly can be a major help.
Work your way up to more complicated strength, stretch and aerobic moves.
4 Strength and Stretch Exercises
- Pelvic Tilt (Strength/Stretch): This exercise strengthens the lower abdominal muscles and gently stretches the low back. Lie on your back with legs bent and feet flat. Take a deep breath in through your nose and as you exhale, tighten up your abdomen. See if you can push your low back into the floor too. Hold for 5 seconds and repeat 5 times.
2. Knee to Chest ( Strength/Stretch): This movement may help reduce nerve compression in the lumbar spine. Sit up straight on the edge of a sturdy chair. Pull the knee into the chest of the leg that has the pain. Take 3 deep breaths and then relax the leg. Repeat 5x. You can try it on the other leg too if you like.
3. Glute Bridge (Strength/Stretch): This exercise helps strengthen the glutes and core, which supports the spine. Lie on your back with legs bent and feet flat hip width apart and arms at side with palms up. Take a deep in and on the exhale, lift hips high so they are in line with the shoulders and knees. Hold for 5 seconds and then relax. Repeat this again a couple of times but also squeeze you bum muscles as you lift and exhale.
4. Bird Dog: (Strength/Stabilization: While down on your hands and knees, form a table with your hands below your shoulders and your knees below your hips. Extend one arm straight out ahead and at the same time, extend the opposite leg straight out behind. Hold and breathe deeply for about 10 seconds and then relax. Switch sides. Remember … opposite arm and opposite leg. Keep your hips and shoulders square. Try this a few times but form is most important to get the best results.
Practice Makes Permanent
These exercises have been used for a long time. They are very effective for relieving nerve pain and probably will prevent future episodes if done regularly. They will improve spinal stability, increase flexibility, and boost circulation. Natural painkillers called endorphins will also be released the more you move with intention.
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