By: McKenzie Jones

Sciatica is a painful nerve condition that gets its name from the very nerve it affects, the sciatic nerve. When you consider that the sciatic nerve travels along the lower back via the hips, butt, and down each leg, it makes sense that people suffering from it tend to complain of lower back pain. Curiously, this condition usually only manifests along one side of the body.

Symptoms of Sciatica

Several symptoms can quickly clue a person in on whether or not they are dealing with a case of sciatica.

• Paint that starts from the lower spine region, known as the lumbar, and spreads to the butt and along the back of a leg. There might be discomforting sensations anywhere along the sciatic nerve’s path but it most often follows this “course.”
• Erratic levels of pain in the area. Sometimes it can feel like a minor ache, while other times it feels like you are being jabbed with a burning implement or even got zapped with electricity. The pain will usually be worse during coughing and sneezing and prolonged periods of being seated can worsen these issues. Again, this variable level of pain only manifests along one side of the body.
• Some sciatic patients complain of numbness, tingling, or weakness in the relevant leg or foot; it is completely possible to feel pain in one section of the leg and feel numb in a separate part.

Causes of Sciatica

Sciatica usually happens when one of the following events occurs and compresses the sciatic nerve.

• You experience a herniated disc. Your spine is composed of bones and discs. While the former is obvious, spinal discs are composed of a soft gelatinous “nucleus” surrounded by a rubbery “annulus;” herniated discs happen when the nucleus manages to seep out of a torn, damaged annulus.
• Bone spurs manifest along the spine.
• The spine becomes narrowed through a condition like spinal stenosis.

How to Prevent Sciatica

The best way to prevent sciatica is to look at the most common circumstances that contribute to it.

• The spine can change as we age and scenarios like herniated discs and bone spurs are only more likely to occur the older a person gets.
• Because excess body weight can place additional strain on the spine, it is best to try and stay lean through exercise and good dieting.
• Jobs that involve a lot of back-twisting, handling heavyweights, or driving for long periods of time all play a role in sciatica but may not be a definitive source.
• Lengthy Sits. Keeping active is a great way to avoid sciatica; people who stay seated for lengthy periods or whose lifestyle is mostly sedentary are far more likely to develop sciatica.
• Diabetes manipulates the body’s blood sugar usage and can contribute to the sort of nerve damage that leads to nerve damage. In short, sciatica is another reason to practice good eating habits and avoid developing diabetes.

How to Treat Sciatica

Despite how raging the pain may be from a case of sciatica, sciatica treatment is usually resolved without surgery and can take just a few weeks. In the rare cases where conservative treatments fail to abate the symptoms or the subject has also developed extreme weakness in the legs, bowel, or bladder, doctors will resort to surgical options. If surgery is called for, the surgeon will perform a discectomy or laminectomy, procedures where they go into the part of the body that is compressing the sciatic nerve and either partly removes a bone or repair and/or replaces the herniated disc.

In Conclusion

Sciatica is a form of nerve damage, associated with the lower back, butt, and legs, that can ruin a person’s day. While the pain that flares up with this ailment can vary wildly, the fact remains that the patient is experiencing a pinch or other impairment along their sciatic nerve. Several factors contribute to sciatica and most of them can be prevented. Should you need to go to the doctor, only a small percent of sciatica cases require surgical intervention.

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 By: Tara Tonsetic, CHC Certified Health Care Coach

 Sometimes a simple mind shift and taking a few small steps toward change makes a world of difference during this ever-changing season of life. Small steps can lead to big changes and big changes can lead to a more joyful way of holistic living. Here are a few health care life coach tips you can do that are positive to your overall health, giving you more energy and balance.

Water, Water, Water!

 Keeping hydrated is a great way to help improve your overall energy level. A good rule of thumb is to drink half your body weight in ounces per day (Children need 1 for each lb. they weigh). It helps to drink 20 ounces of your total consumption first thing in the morning to help start the daily process. You can always jazz it up by adding fresh fruit or drinking warm water with lemon to help boost your Immune system and balance the pH levels in your body. *Source for drinking ½ your bodyweight in ounces per day Click this link:

Restful Sleep.

Getting enough sleep each night is a powerful tool, simple as it sounds. Clocking seven to nine hours of sleep a night is ideal, if you can manage it. Incorporating these small changes can have long-lasting effects. Practice regular sleep patterns by going to bed at the same time each night. Disconnect from all technology at least an hour before bed, including your TV and phone in your bedroom. Also, if

you are feeling worried or anxious, it helps to write down anything that may be causing you stress. A simple list will do. Write down what you plan to do the next day, as well. This will help free up your mind and allow for a restful night’s sleep.

Move That Body!

 When we think about exercising, sometimes it can be overwhelming to add another task to our daily to-do lists. Start small; any movement is good, even if it is just 10-15 minutes a day. Think about what you liked to do as a kid — dance, run, jump on a trampoline? What made you feel happy? Try that out! Think outside the box. *Source for movement each day: click this link

Positive Attitude.

 A positive mindset can change so much. Just a simple adjustment on how you view something or how you respond to someone reflects on your overall health. We have the ability each and every day to make the choice to live with positive intentions, to celebrate all the good of life’s happenings, but also to not dwell on those that are not so happy. Remember that you are in total control of your life, how you feel, and how you respond and interact with others!

By making these simple changes, you are helping to balance out your blood sugar levels, which will improve your overall physical and emotional wellbeing. It also will give you more energy, thus adding more fuel to your day! Remember, little steps can equal big results. As always, though, don’t forget to grant yourself some grace when trying something different.

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Additional Resources

Health Coaching: access this link

Sleep Hygiene : access this link

Tara Tonsetci, CHC, is a Certified Health Coach. She may be reached at: tara.tonsetic@gmail.com