https://youtu.be/TDygJSENTFE

Your sitting muscle can often become tight if you find yourself sitting for long periods of time. Bottom soreness or tightness is very common in drivers and office workers. Try these self muscle releases to improve your muscle tension. If these exercises worsen the pain, please cease the exercise and seek professional help.

The post Glute Tightness first appeared on Pain Free Physio & Health.

Continuing with the massage ball series, Anthony will show you how you can release your rotator cuff muscle using a massage ball.

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The post Massage Ball Rotator Cuff first appeared on Pain Free Physio & Health.

The calf is a commonly overused muscle. Without proper maintenance, it may become tight and result in pain. Muscle rolling is an effective alternative to stretching. Video Demonstrated by Anthony Ton

The post Foam Roller Exercises – Calf Rolling first appeared on Pain Free Physio & Health.

Using a foam roller is a good way to relax your muscles if you have tight glutes. Ensure you have no ongoing injuries before attempting this exercise. If these exercises cause pain, please cease the exercise and seek your health professional.

The post Glute Muscle Foam Rolling first appeared on Pain Free Physio & Health.

Pain Free Physiotherapists regularly treat sciatica and have terrific results.

The sciatic nerve runs from the lower back down through the buttocks and along the back of each leg. Sciatica is pain along this nerve and is a relatively common form of back pain and is usually caused by pressure on the sciatic nerve from a herniated or bulging disc.

The pain from sciatica can be anything from infrequent and irritating to severe and debilitating. Usually, it affects only one side, the pain radiating through the buttock and down the leg and is often associated with a constant pain on one side of the buttocks, pain in the leg and/or buttock that may be worse when sitting , burning or tingling down the leg, weakness, numbness or difficulty moving the leg or foot or a shooting pain that makes it difficult to stand up.

Typically, sciatica is made worse by bending, lifting, sneezing and coughing.

While sciatica can be extremely painful and uncomfortable, it is rare that permanent nerve damage (tissue damage) results. Most pain is due to inflammation and will improve if the Physiotherapist is treating the right point on the nerve root (the cause of the pain).

Sciatica is a common problem for manual workers, sedentary office workers and is particularly prevalent during pregnancy.

Physiotherapy Treatment main objectives are

• find cause
• restore movement
• eliminate pain
• strengthen weakened muscles

Causes of Sciatica

The sciatic nerve is the main nerve in the leg and the largest in the body. It runs from the base of the spine, along the back of the thigh to the knee, where it divides into branches.

Sciatic pain can be caused by many dysfunctions. Compression of the nerve root by a disc injury or muscle dysfunction is the most common cause. This, however, may not be the true structure causing the injury. In many instances, the actual structure causing the issue is not even located in the painful area. It is important not to fall into the trap of thinking that the painful area is the cause of the issue.

Though the pain may present itself in the lower back, it is likely caused by another structural dysfunction elsewhere in the body. The body works as a series of moving cogs, if a cog earlier in the chain malfunctions then it will affect the clockwork elsewhere along the track.

These structural malfunctions can result from a number of reasons including

• Sometimes, just sitting awkwardly can cause sciatica.
• Piriformis syndrome (tightness of the piriformis muscle in the buttock that compresses the sciatic nerve)
• Spinal misalignments, vertebral dysfunction
• Poor posture – wearing high heels, prolonged sitting, poor mattress
• Poor lifting technique and poor bending habits
• Spinal compressions due to osteoporosis

Diagnosis of Sciatica

Since there are many disorders that can cause sciatica, your physiotherapists’ first task is to determine the exact cause of your sciatic nerve interference.

Physiotherapy treatment

• Always begins with a thorough history,
• Spinal, orthopaedic and neurological examination.
• Special diagnostic imaging investigations such as X-ray, CT, MRI
• Posture pro scan may also be required to accurately diagnose your sciatica.

Treatment of Sciatica

As sciatica is due to pressure on the sciatic nerve, it stands to reason that treatment involves removing this pressure. Your Physiotherapy treatment aims to achieve this by reducing nerve pressure caused by poorly moving spinal joints as well as easing muscular tension in the lower spine, buttock and leg.

This is achieved by using a combination of the following techniques:

• Spinal mobilisations
• Massage therapy and trigger point therapy
• Stretching tight muscles, joints, tendons and ligaments
• Ultrasound and other electrical stimulation devices
• Advice in relation to how to minimise pressure and irritation of the sciatic nerve

In addition to this, you will be given a series of home stretching exercises and asked to apply ice and heat to help aid your recovery.

If you are suffering from sciatica at the moment please do not delay – you can achieve the best results when you address the symptoms early, simply contact us to begin your care today!

The post What is Sciatica first appeared on Pain Free Physio & Health.

The post Calf Muscle Release Using A Foam Roller first appeared on Pain Free Physio & Health.

The post Calf muscle release with stretching excercise first appeared on Pain Free Physio & Health.