If your pain is in buttocks and back of thigh, but does not go below the knee you may have Piriformis Syndrome. This happens when the piriformis muscle (one of the major buttocks muscles) presses on the sciatic nerve. Piriformis syndrome can be caused by the piriformis muscle being
     a.) Too tight OR
     b.) Overstretched OR
     c.) Sprain/strained
 
1.) Reduce inflammation

• For 24 hours use this icing protocol: 10 minutes on painful-side buttocks / 10 minutes off / 10 minutes on again every 2 hours
• Use an over the counter anti-inflammatory treatment, i.e. NSAID and a topical anti-inflammatory
• After 24 hours use heat on the painful buttocks for 10 minutes 1-2x/day to interrupt the pain signal and increase blood flow. However, don't use heat more than this, it can cause inflammation.

2.) Gently Stretch

• It is difficult to tell yourself if the muscle is too tight or to overstretched. When doing the stretched listed below, shoot for the middle ground...a gentle stretch not an intense stretch. 
• Stretch both sides
• Do these stretches first: Gentle Knee to Chest Stretches for Low Back Arthritis  2 - 3 x per day or more.
• If your body says "I need more stretches"  Try this PT's 5 Best Sciatica Stretches for Piriformis Syndrome .  Listen to your body - don't overstretch or push yourself if any of these stretches are very difficult.

3.) Strengthen

• Strengthening exercises help to normalize and stabilize muscle function.
• Do these gentle strengthening exercises first:  4 Exercises for Back Spasm Relief - Stretch and Core Strengthen.  2 - 3 x per day or more. 
  • These are not just for spasm. They gently strengthen the low back, core and buttocks.
  • If these exercises are very easy, increase the intensity to your level of comfort. You can move your body higher, hold your body position longer, and/or do more repetitions. 
  • Always it is most important to listen to your body.

4.)  Balance Exercises

• When a muscle/tendon/ligament is injured as in sprain/strain, the neurological loop with the brain gets out of sync.  The best rehab exercise for a sprain/strain is balance exercise, which strengthens and also resets the neurological loop. 
• NOTE: 
  • If you are elderly, have osteoporosis or have poor balance ability: Be safe and hold on to a counter or door frame while doing balance exercise. Balance ability usually increase rapidly, so don't get discouraged. Do a little bit, at least 3 times a day.
• Do balance exercises for 5 minutes, 3-5 times per day (or more).   
• While doing balance exercise, do not look at your feet. Look across the room or into the distance.
• If you stand on one foot, try to hold your pelvis level.
• Here are balance tools/methods from easier to more difficult:
  • Simply stand on one leg at a time while holding on to a counter or door frame
  • Stand on both feet and/or one foot while using a  balance pad, which provides slight instability.
  • Stand on both feet and/or one foot while using a  balance disc, which provides moderate instability.  
  • Stand on both feet and/or one foot while using a wobble board, which provides a lot of instability.
  • If you use a BOSU ball, stand on the flat side, not the round side. Otherwise you will injure your ankles. This also provides a lot of instability.
• As your balance improves, increasingly challenge yourself by moving your legs, closing your eyes, etc. 
• Always during balance exercises:
  • Be safe
  • Don't look at your feet
  • Hold your pelvis level

The above assumes piriformis muscle pressure on the sciatic nerve.  Here are other common issues that could be causing sciatic-like pain.

• Disc Herniation:  If you pain  is in buttocks, back of thigh and also into the calf and/or foot you may have an inflamed lumbar disc pressing a one or more of the nerve roots that lead to the sciatic nerve. Here is the Home Protocol for Sciatica due to Disc Injury. 
• ITB Syndrome: If you have pain at the lateral thigh and lateral knee you may have ITB Syndrome; Try this PT's IT Band Syndrome Stretches & Exercises.  Listen to your body - don't overstretch or push yourself if any of these stretches are very difficult.

- 

Kelley LeBlanc, D.C.
Kelley Chiropractic and Wellness
Village at Wexford
1000 William Hilton Pkwy, Ste K100
Hilton Head Island, SC 29928
(843) 321-8119
Facebook
LinkedIn

Sciatica: What is it and how is it treated? via Web MD

If you have 10/10 low back and or leg pain you may want to visit Moss Creek Orthopedic Urgent Care, (843) 836-7022  for an MRI, steroid injection, muscle relaxers and/or pain medication.

Home Care Protocol for Sciatica:
1.) Avoid Sitting. Laying on your back removes pressure on the lumbar disc, standing is somewhere between.
2.) Don't lift more than 5 lbs. When you cough or sneeze, support yourself by holding a pillow on your stomach.
3.) Reduce inflammation and feed the disc

• For 24 hours use this icing protocol: 10 minutes on low back / 10 minutes off / 10 minutes on again every 2 hours
• Use an over the counter anti-inflammatory treatment, i.e. NSAID and a topical anti-inflammatory
•  Take a disc-feeding supplement such as Glucosamine with Chondroitin Turmeric MSM Boswellia. Tumeric and Boswellia are spices that have an anti-inflammatory effect  

4.) Do NOT use heat on the low back. It might feel good, but it can exacerbate inflammation, making you worse.
5.)  If you have very acute low back pain 9-10/10 try this: Extreme Low Back Pain, Sciatica, Disc Herniation - Gentle Traction  2 - 3x per day or more
6.) If you can do #5 with ease try this: Gentle Knee to Chest Stretches for Low Back Arthritis  2 - 3 x per day or more
7.) If you can do #6 with ease try this for 10 minutes, 2 - 3 x per day or more: Lay with your back on a (cushioned) floor with your feet over an ottoman.
8.) If you can do # 7 with ease try this 10 minutes, 2 - 3 x per day or more: Lay on your back with your feet up the wall...You do NOT need to straighten your legs on the wall. 

#7 and #8 - These stretches gently traction the low back and send fresh healing blood to the area of injury. They are very simple but highly effective. There is no upper limit on how long you can stay in this position, but stay for at least 10 minutes 2-3x/day.

9.) If your sciatica is caused by a disc injury, you might feel better before the disc is healed. Remember reinjuring an already injured disc can get you into real trouble. A disc that might have healed in a few weeks could be reinjured and could take 6 months to a year to recover.

The above assumes a disc injury.  Here are other common issues that could be causing sciatic-like pain.

• Piriformis Syndrome:  If you pain  is in buttocks and back of thigh, but does not go below the knee you may have Piriformis Syndrome:  Try this PT's 5 Best Sciatica Stretches for Piriformis Syndrome .  Listen to your body - don't overstretch or push yourself if any of these stretches are very difficult.
• ITB Syndrome: If you have pain at the lateral thigh and lateral knee you may have ITB Syndrome; Try this PT's IT Band Syndrome Stretches & Exercises.  Listen to your body - don't overstretch or push yourself if any of these stretches are very difficult.

- 
Kelley LeBlanc, D.C.
Kelley Chiropractic and Wellness
Village at Wexford
1000 William Hilton Pkwy, Ste K100
Hilton Head Island, SC 29928
(843) 321-8119
Facebook
LinkedIn

Foot and/or leg pain - even without back pain - can be caused by pressure at the nerve roots of the lumbar spine.

See the "Dermatome Maps" of the foot and leg below. The L5 vertebra is associated with L5 nerve root that feeds that area of the leg and foot. Etc. S1 is the first sacral nerve root. You see that L5 and S1 nerve root pressure can effect the bottom of the foot and parts of the leg.  Note there is variation from person to person as far as exactly where each nerve maps to.

To address foot pain the originates in the back, I adjust the pelvis and spine, traction the lumbar discs to pull fluid and nutrition in and also teach home exercises to stretch the disc and strengthen the core muscles.
​
To address foot pain that originates in the foot, I adjusted the feet, teach foot exercises to strengthen and stretch the foot and also recommend yoga sandals. 

For more information or to schedule online visit www.ChiroKelley.com

#footpain #plantarfasciits #discherniation #sciatica

Extreme pain in your legs or back may be due to disc herniation or a pinched sciatic nerve (sciatica). 

Caring for Sciatica / Disc Herniation

1. Ice low back to reduce inflammation. Ice 10 minutes on, 10 minutes off, 10 minutes on again; every 2 hours for 24 hours. Then see your chiropractor. (After the inflammation is reduced your chiro can do more therapy.) Do NOT over do ice - It can make inflammation worse. Do NOT use heat, which will also make inflammation worse.. 
2. Take an over the counter NSAID (non-steroidal anti-inflammatory) such as ibuprofen. Take as directed on label.
3. Avoid sitting. To reduce pressure on the disc, lay in the position shown in the video or on your back with a pillow under your knees. Standing is not as bad as sitting but not as good on your back or the position described int he video. Bottom line: Do get into a position that relieves your pain.
4. Avoid lifting more than 5 lbs. A herniated disc takes about 6 weeks to fully heal. However. It CAN get worse if you do to much too soon. So take CARE!
5. Traction low back by using the method described in video, coming to our office for disc decompression, or by using an inversion table. The advantage of the disc decompression we do, (Cox Flexion / Distraction), over an inversion table is that we can stretch one disc at a time to dramatically reduce the pressure at the site of the disc injury. 
6. Release the pinched nerve. Sciatica can be caused by pressure on the sciatic nerve by a muscle or other soft tissue. We can release a pinched nerve using Active Release Technique. This relieves pain almost immediately.
7. Feet up the wall or over an ottoman. This is another way to gently traction the low back discs and also flood the disc area with fresh blood to help heal faster. The feet up the wall is also a hamstring stretch, but you do NOT need to straighten your legs for this to be effective. Simply bend your legs so you get a slight hamstring stretch instead. Feet over the ottoman is good but not as effective as feet up the wall. But do what you can do considering your pain and your ability to get up off the floor.

The video below shows a very gentle way to traction the discs of the low back. It takes the pressure off the sciatic nerve and helps the disc to heal by pulling fluid and nutrition into the disc. Do this exercise as often as you like. It may be one of the few positions that is comfortable for you.

  Book online now.