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9 Risk Factors for Developing Sciatica

9 Risk Factors for Developing Sciatica

Sciatica is a common pain problem that affects about 5% of adults. Sciatica is a symptom rather than a specific diagnosis: sciatic pain can have a number of different causes, and getting a proper diagnosis is key in getting relief from this condition.

While pinpointing the root cause of sciatica can be challenging, the medical research has established the factors that increase the risk of a person developing sciatic nerve pain.

Here are the nine most common risk factors for developing sciatica:

1. Aging

As we get older, we lose flexibility and it takes us longer for our body to heal from injuries. One of the most common types of pain associated with aging is lower back pain, and back pain is very closely linked to sciatica.1,2

2. History of Low Back Pain

Research shows that patients who have problems with low back pain are more likely to eventually develop sciatica. Low back pain can result in a general inflammation in the lumbar spine, and this can start to spread to the sciatic nerve.

3. Smoking

It’s no secret that smoking is bad for your health, and it’s also clear that smokers are more likely to suffer from back pain and sciatica.3

Smoking isn’t just bad for your lungs and cardiovascular system; it’s also associated with inflammation, poor circulation, and a weakened immune system. This makes it harder for your body to function properly and makes it more difficult for your body to heal from injuries.

4. Overall Poor Health

Wellness is about flexibility and movement, and if our general health is poor, it’s difficult to stay active and healthy. Research shows that physical fitness is a great way to prevent and treat back pain.4

In addition, poor cardiovascular health is closely associated with a general inflammatory response in the body, which also increases the chances of musculoskeletal pain and sciatica.5

5. Obesity

Being overweight is one of the strongest predictors of back pain and other musculoskeletal problems, including sciatica.

Research shows that adipose tissue actually creates inflammatory markers which can affect our whole body, including our cardiovascular and nervous system. Remember: all sciatica pain is caused by inflammation of the sciatic nerve, and sciatica is more likely if your whole body is in an inflammatory state.

6. Work-Related Injuries

Repetitive movements or being too sedentary are detrimental to your musculoskeletal health, and this holds true for sciatica, as well.

Studies show that work-related activities can lead to sciatic nerve pain. Here are a few of the work conditions that have been associated with sciatica in the medical literature:

  • Standing or walking for long stretches.
  • Driving for long periods of time.
  • Pulling or kneeling for more than 15 minutes at a time.
  • Whole-body vibration.

If your work includes any of these activities, it’s critical to take breaks frequently, rest, and stretch a bit to prevent muscle injury and pain.

7. Sleep Problems

Research shows that poor sleep quality is associated with back pain and sciatica. This is a difficult issue, as poor sleep is also associated with other health issues, such as poor general health, obesity, and chronic pain. Sleep dysfunction is also associated with generalized inflammation, which is also linked to chronic pain.

8. Direct Injury

Less frequently, sciatica can be caused by an injury to the hip or buttocks, resulting in pain. One example of this would be sitting on a bulky wallet, which puts pressure on the nerve directly.

9. Psychological Distress

Low back pain and sciatica are linked to stress, as well. Monotonous or unsatisfying work and general stress can lead to chronic musculoskeletal pain.

A Whole Body Approach to Recovery

As you can see, many different factors play a role in the development of sciatica. Typically, it’s not just a single issue that results in pain, but a combination of factors. That’s why the most effective treatment and prevention of future episodes require a whole-body approach that looks at the root cause of your pain.

Medical References

  1. Cook CE, Taylor J, Wright A, Milosavljevic S, Goode A, Whitford M. Risk factors for first time incidence sciatica: a systematic review. Physiotherapy Research International 2014 Jun;19(2):65-78. doi: 10.1002/pri.1572. Epub 2013 Dec 11. Review. PubMed PMID: 24327326.
  2. Parreira P, Maher CG, Steffens D, Hancock MJ, Ferreira ML. Risk factors for low back pain and sciatica: an umbrella review. Spine J. 2018 Sep;18(9):1715-1721. doi: 10.1016/j.spinee.2018.05.018. Epub 2018 May 21. Review. PubMed PMID: 29792997.
  3. Lee J, Taneja V, Vassallo R. Cigarette smoking and inflammation: cellular and molecular mechanisms. Journal of Dental Research 2012;91(2):142-9.
  4. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022
  5. da Cruz Fernandes IM, Pinto RZ, Ferreira P, Lira FS. Low back pain, obesity, and inflammatory markers: exercise as potential treatment. J Exerc Rehabil. 2018;14(2):168-174. Published 2018 Apr 26. doi:10.12965/jer.1836070.035
Fitness Lessons from the Dance Studio

Fitness Lessons from the Dance Studio

Tuniertänzer

 For those who want to get fit, but find the thought of working out at a gym about as appealing as a root canal, dancing may be the answer. Dancing is a fun way to get off the couch and exercise without it actually feeling like work (most of the time, anyway). People who dance regularly point out that it can help you manage your weight, maintain your flexibility and improve your coordination.  Plus it’s a social activity, so you can make new friends or enjoy old ones while you’re at it! 

The TV show “Dancing with the Stars” has contributed to a sort of popular renaissance for ballroom dancing in the U.S. Dance classes teaching tango, foxtrot and salsa are quick to fill up, and the demand is growing. But did you know that, entertainment value aside, dancing may also have more health benefits—physically and mentally—than most people realize? 

Dancing has been found to boost memory and help reduce your risk of dementia as you age, according to a study published in the New England Journal of Medicine. The part of the brain responsible for memory, the hippocampus, normally shrinks as we grow older. Those who dance show greater volume in the hippocampus. Of 11 physical activities included in the study, only dancing reduced dementia risk. 

According to Dr. Joe Verghese, a professor at New York’s Albert Einstein College of Medicine, “Dance, in many ways, is a complex activity. It’s not just purely physical.” Although the exercise itself increases blood flow to the brain, dancing also involves having to memorize steps, anticipate your partner’s moves, and is a very social form of exercise. 

Dancing can also relieve stress and reduce depression. The social contact that happens during dance lessons and at dance events allows you to meet new people who can become part of your support network. It has been shown to increase energy levels as well. 

Dancing is a great way to get cardiovascular exercise, and it may provide even greater benefits than the cardio you get at the gym. An Italian study found that the patients with cardiovascular disease who started waltzing on a regular basis had healthier hearts, better breathing, and a more improved quality of life than patients who walked on a treadmill or biked for exercise. 

Those interested in losing weight can also look to dancing. A study in the Journal of Physiological Anthropology found that people who enrolled in a dance training program lost as much weight and increased their aerobic power as much as those who practiced biking or jogging. 

Tango, which is enjoying one of the largest resurgences in ballroom dancing, can help improve your balance. Tango requires dancers to have good posture and balance while quickly executing complicated movements that often require rapid changes in direction. 

Don’t worry if you feel you have two left feet. Most people can significantly improve their dancing ability with just a little practice. And it’s important not to be too critical of yourself. There are a lot of beginners out there, many of whom feel unsure about their dancing. Just relax and have fun with it, and you will find the improvement in your fitness a nice side benefit! 

 

Winter Fitness Tips for the Rest of Us

Winter Fitness Tips for the Rest of Us

Do you have family members, close friends or coworkers who just can’t wait for the winter weather to get here? Maybe they’re hardcore skiers or snowboarders. Maybe they’re ice skaters or hockey players. Or perhaps they’re all-season runners looking forward to a change of pace. Whatever they’re into, this article IS NOT FOR THEM. This article is for the rest of us.

One of the great challenges faced by many people who live in four-season climates is how to stay active and get enough exercise once the temperatures start dropping. When it’s cold and wet outside, few of us have the “Just Do It” mentality of Olympic marathoner Joan Benoit. She’s inspired a well-known Nike commercial that showcases her commitment. Joan (bless her) takes one look out the door of her Maine cottage at 5:25 in the morning, sees a raging snowstorm, and goes out for her morning run anyway. That’s why Joan is an Olympian.

But no matter how important we know it is to remain active during the cold months, most of us still need a little inspiration—and a plan. To help out, we’ve compiled a list of tips to help you get your winter exercise this season.

Outdoor Fitness Tips

  • Don’t let the cold weather keep you indoors. Bundle up, wear lots of layers, don’t forget your gloves and hat, stretch first, and then step out to enjoy the brisk air.
  • Remember your New Years’ Resolutions about exercise, and try to keep to them. Just a 10-15 minute walk every day before dinner can do wonders to keep you healthy and fit.
  • Buy yourself a pedometer and set a goal of walking 10,000 steps a day. If you’ve got a dog, his or her walks are great opportunities to add to your daily total.
  • Go for walks in the snow, or just go outside and rake leaves or do other work in the yard.
  • If you’re fit (check with your doctor first), rather than lamenting that accumulation of snow, go out and shovel some of it. It’s one of the best forms of exercise you can get provided that you use proper form and take the right precautions.
  • If you’re normally athletic and in good shape, consider learning a new winter sport such as skiing or snowboarding.
  • If you’re more sedentary, consider lower-impact sports such as snowshoeing, cross-country skiing, tobogganing, or skating.
  • Plan your social activities around your exercise plan, and allow your friends and family to get in on the fun—and the exercise—too.

Indoor Fitness Tips

  • Remember the benefits of exercising at home. Consider buying a treadmill or exercise bicycle and some hand weights or stretch bands and exercise in front of your TV instead of being a couch potato.
  • If you’re not really an exercise-at-home kind of person, consider joining a gym. They often have special membership prices at this time of year, and most of them also offer courses in things like yoga, martial arts or aerobics.
  • At work or on the way there, take the stairs rather than the elevator or escalator.
  • Turn your housework into an exercise program, staying active by dancing your way through the vacuuming, mopping, and window washing. It’s more exercise than you think, and it has the extra benefit of keeping your house clean.
  • If it’s really too cold to be outside, go to the mall and do some “mall-walking,” getting your exercise and your shopping taken care of at the same time.

Remember—every season offers its own unique opportunities to get healthy and stay fit. During the winter months, all it takes is a little creativity and a willingness to adapt. The change of pace can do you good!

If you haven’t been physically active in a while and you’re kick-starting a new fitness routine, we encourage you to check with your doctor first. This is particularly true if you have known health conditions or are prone to injury. We can be a great resource when it comes to designing structured exercise programs that help you meet your goals. Call or visit our office today!

Why Coconut Oil is a Healthy Fat

Why Coconut Oil is a Healthy Fat

Information

Coconut oil has saturated fat, and we’ve been lead to believe that saturated fats are bad. But Dr. Bruce Fife explains the difference in the saturated fat found in coconut oil. He discusses how those fats are healthy for the body and how other saturated fats found in meats for example, are not as healthy.