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Simple Exercises for Sciatica Relief
Exercise & Fitness

Simple Exercises for Sciatica Relief

by Kimberly Johnson
written by Kimberly Johnson

If you do any sort of exercise, you know that stretching offers invaluable help for your aching muscles. Stretching can let the tension release, can help your muscles warm up, and allow your body to cool down, too. Plus, stretching before and after an exercise session can be a good way to work out any kinks that may be bothering you. Simple Exercises for Sciatica Relief
But stretching isn’t just about exercise relief. Stretching may also be great for other types of pain, including that caused by the sciatic nerve.

Sciatica is a term that describes leg pain that travels from the lower back, through the buttock, and down the leg. Living with sciatica can mean constant discomfort and pain. A sneeze, cough, laugh or the slightest bend in the wrong direction can aggravate the pain—which feels like a mild tingling, weakness, aching, or burning.
The sciatic nerve is a very large nerve that originates in about the buttock area; when irritated, sciatic pain, also called sciatica, can run down the leg and all the way into the foot, causing burning, irritation, numbness, and more. Although other therapies exist, stretching is a good way to relieve some sciatic pain. This graphic explains the exercises that help. Simple Exercises for S
There are a number of ways people end up with sciatica—from herniated discs to arthritis, spasms, and injuries—and there is more than one-way to treat it. Epidurals, nerve root blocks, spinal cord stimulation, and radio frequency ablation (RFA) are just a few ways to help manage the pain and discomfort. Stretches offer a less invasive option that can be done just about anywhere. Read on to learn more about sciatica plus stretches that can help relieve the pain. Simple Exercises for Sciatica Relief
ciatica Relief

Simple Exercises for Sciatica Relief

 

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Managing Arthritis in Winter
Conditions & Treatments

Managing Arthritis in Winter

by Kimberly Johnson
written by Kimberly Johnson

If you have circled the sun more than a few times, you know that adapting to changing seasons is important for your quality of life. But did you know there are changes you can make during winter to better cope with arthritis? Arthritis affects just over half of all older adults and 80 percent of those living with osteoarthritis (OA) have minor to serious limitations in movement. We don’t yet have a good scientific understanding why some people experience more pain when the weather changes. Existing research shows that it’s not necessarily a specific climate (e.g., cold and damp) that causes pain, but rather a change in the local weather. Regardless of where people live, they adjust to their climate but may notice weather changes if they are susceptible to weather-related symptoms flare. The onset of colder weather is a good time for people with arthritis to seek out advice from their healthcare provider to create a winter weather arthritis management plan to make the season more comfortable. Managing Arthritis in Winter

Cold Weather Gear

Inflammation of the joints, particularly in the hands, knees and hips can create challenges when it comes to cold weather gear. Before getting dressed, you may apply heat to those joints to increase movement and decrease pain making it easier to pull on a sweater or button a shirt. However, self-treating joints and muscles with heat (or cold) should be done only with guidance from a physician.
Flares can make getting dressed exhausting. Try dressing in multiple thin, light layers which are easier to put on (and take off) and provide as much warmth as one thick sweater. Once dressed, consider which outer gear to wear and how to protect extremities like hands and feet. Look for clothes with functionality (e.g., ease of opening and closing), personal safety (thick-soled boots), and durability (weather protectant) in mind.

Winter Weather Exercise

Exercise is crucial for older adults and it can be a great morale booster to stay active during winter even when weather is cold and days are shorter. General, pre-workout advice is to drink plenty of water and engage in a five-minute warm up of movement and light stretching.iv On days when sidewalks are clear and the sun is shining, walk outside to soak up some vitamin D. Here’s why this may be especially important. Studies have shown that low levels of vitamin D are associated with sensitivity to pain and a higher risk of developing brittle bones associated with osteoporosis. (You should still wear sunscreen to block harmful U.V. light.) If you are unable to go outside, taking a vitamin D supplement and eating a healthy diet rich in vitamin D are good alternatives.

Safety first

If ice has made walking too risky, joining a gym can be a good option. Before starting an exercise program, visit with a fitness director and speak with your healthcare provider to set goals, consider challenges and determine appropriate activities given your specific circumstances. Modified activities may be necessary depending on an arthritis diagnosis, for example. Start slow and then increase workout time and intensity according to how your body feels as you adjust to your new routine.

Winter Weather Responsibilities

Chores and errands do not stop when the weather turns cold. While scattering salt to de-ice is no big deal, shoveling snow can be truly daunting. If paying someone is not an option, choose a sturdy, non-plastic shovel with a soft grip that is the correct length for your height. Shoveling small amounts in multiple shifts can also help so snow does not pile up too much and to avoid fatiguing yourself beyond what you can handle. Remember: push, don’t lift, and use your legs to protect your back.
Use your resources. As with all exercise and activity, patients should check with their healthcare provider prior to starting. Arthritis patients can also seek information and support from CreakyJoints, the go-to source for more than 100,000 arthritis patients and their families world-wide who are seeking education, support, advocacy and patient-centered research.
By: W. Benjamin Nowell, PhD, Director of Patient-Centered Research, CreakyJoints
Easing Arthritis Pain

Managing Arthritis in Winter

Managing Arthritis in Winter Managing Arthritis in Winter Managing Arthritis in Winter Managing Arthritis in Winter

Managing Arthritis in Winter

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How Seniors Can Reduce Joint Pain
Conditions & Treatments

How Seniors Can Reduce Joint Pain

by Richard Bitner
written by Richard Bitner

Joint stress and pain are problems for many seniors. Roughly one in five seniors suffer from arthritis, and many others report joint pain due to other conditions. Many seniors also report difficulty managing their symptoms. Whether you’re suffering from arthritis, age-related inflammation, or a condition such as fibromyalgia, it can be tough to reduce pain and stress in your joints. But if you’re one of the millions of American seniors who suffers from joint inflammation, there’s good news. There are a number of ways that you can reduce joint stress and manage the pain and inflammation in your joints. How Seniors Can Reduce Joint Pain
Below, the team at Visiting Angels has collected six of the most effective way to limit joint stress and reduce the pain caused by arthritis and other joint issues. How Seniors Can Reduce Joint Pain

Change Footwear

If you suffer from significant pain in your knees, hips, or spine, your condition will be exacerbated by walking or standing. This is especially true if you wear improper footwear. Choosing shoes with soft, cushiony insoles will give you the padding you need to reduce joint stress and pain when walking and standing.

Low-Impact Exercise

While exercise can trigger joint pain, it is one of the most effective ways for preventing further joint deterioration. To reduce pain and inflammation while exercise, consider low-impact activities that will improve the strength of muscles around joints. One of the most popular low-impact exercises is swimming. Your doctor or physical therapist will be able to recommend the best activities for your particular joint issues. Please consult your doctor before beginning any exercise program.

Reduce Weight

These days, the majority of Americans suffer from weight issues. Along with a host of other health concerns, excess weight puts added stress on joints. This can lead to wear and inflammation over time and can be compounded by issues such as arthritis. Studies have shown that reducing your weight by as little as 5% can alleviate joint pain and disability. For a 200 lb. person, a 5% reduction is only 10 lbs. — an achievable goal with dedication and guidance from your physician. Please consult your doctor before beginning any weight loss program.

Quit Smoking

There are already so many good reasons to quit smoking. Reducing joint pain is just one more. Smoking has been linked to increased pain and inflammation in those who suffer from arthritis. It also contributes to reduced bone health, making joint pain worse in those with age-related wear and tear. By quitting, you will make managing and limit joint issues much easier for yourself. Talk to your doctor about smoking cessation programs.

Heat and Cold

Many seniors find that hot and/or cold treatments are an effective way to control and manage their joint pain. While hot packs and cold packs only provide temporary relief, they can be a major help when you’re experiencing acute instances of joint pain or stiffness.

Pain Medication

Anti-inflammatory pain medications such as acetaminophen, aspirin, or ibuprofen can be an effective relief for those with joint pain. Because of the risks associated with pain relievers, it is usually best to try managing pain through other strategies first. It’s important that you take any pain relief or anti-inflammation medications safely. Follow doctors’ orders and always use medications according to the label.
Your home caregiver from Visiting Angels can help you reduce joint stress and pain by providing non-medical assistance with your inflammation management program. If you would like a free care assessment, contact your local Visiting Angels office today. How Seniors Can Reduce Joint Pain

How Seniors Can Reduce Joint Pain

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State Specific Medigap Open Enrollment Periods
Conditions & Treatments

When To Get Help For Painful Joints

by Jeff Dailey
written by Jeff Dailey

When To Get Help For Painful Joints

Joint Health for SeniorsIf your arm goes numb and your speech is slurred, you know you need to seek immediate medical attention. When you nick yourself shaving, you know you can deal with it yourself. But for the vast number of maladies in between, it can be difficult to know when to go to the doctor and when to deal with it on your own.
One of the most difficult situations in which you need to make the “home care vs. professional care” decision may be when something affects your joints. The joints do some important work for the human body, and figuring out when things will get better on their own and when you may have a more serious problem is not easy.

When to seek help

William Ungureit, clinical director of the physician assistant training program at South University in Tampa, Fla., says there are some important signs that will tell you when to seek professional care.
“If the joint is warm to the touch and swollen, seek immediate help,” Ungureit says. “Those are signs of a possible infection, something that won’t get better on its own.”
Likewise, if you know that the joint pain is the result of an injury such as a fall, put an ice pack on the injury and seek help right away. This type of injury will usually be accompanied by swelling and the inability to bear weight.
Otherwise, painful joints often can be treated at home with over-the-counter pain relievers such as ibuprofen or naproxen sodium. And what about ice and heat?
“Cold therapy (ice) can be used for chronic injuries, such as pain after running,” says Ungureit. “Heat therapy is recommended for injuries that have no inflammation or swelling. Heat is ideal for sore, stiff, nagging muscle or joint pain.”
If you decide to treat the pain at home, you still need to see your primary care physician if the pain lasts more than two weeks. Your physician may offer prescription pain relievers or other treatment.

Chronic joint pain

Treatment for chronic joint pain may be more involved, Ungureit says. “Non-inflammatory joint pain usually signifies osteoarthritis, which is caused by trauma to the joint or degeneration of the joint tissue in weight-bearing joints.” That means the knee, hip and spinal joints.
According to the U.S. Bone and Joint Initiative, a movement sanctioned by the World Health Organization, one in five Americans have some form of arthritis. And contrary to the perception that arthritis is a disease of the elderly, more than half of those with arthritis are under the age of 65.
There is no cure for osteoarthritis, but it can be managed with pain killers, physical therapy, steroid injections such as cortisone, or other injections to help lubricate the joint. As a last resort, surgery to realign or completely replace a joint may be an option. Complete joint replacement is now available for the knee, shoulder, hip and ankle.

Motion is lotion

Although you can’t prevent osteoarthritis, you can do things to help lessen its onset and its painful effects. “Losing weight and exercising regularly are great ways to combat osteoarthritis,” says Ungureit. “When it comes to joints, we say that ‘motion is lotion.’ Dropping five or 10 pounds may not seem like much, but five pounds per step adds up fairly quickly on your joints.”
What about herbal supplements and other alternative treatments for joint pain? Ungureit says there’s nothing wrong with trying them, but make sure you tell your doctor which ones you are thinking about taking, since some supplements can interfere with other medications.
So while you may not need to consult your doctor for every ache, there are some serious signs to look for, and some effective steps that both you and your doctor can take to help relieve those painful joints.

Provided by: ARA Content
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