| Many people often misunderstood sciatica. Sciatica is | | | | from cervical (neck) spinal stenosis. The area where |
| the pain in your lower back that travels down your leg. | | | | the nerves come out from the spinal column can |
| It is a set of symptoms that occur somewhere along | | | | inflame and narrow. This creates pressure and pain on |
| the path of the sciatic nerve. It describes the type of | | | | the nerve. Older ones are most commonly affected |
| pain you might be having, but it doesn't explain why | | | | on this type of nerve due to chronic poor body |
| you have it. | | | | mechanics such as a swayback or tucking under, |
| Dancers are vulnerable to sciatica because of the | | | | being overweight, having arthritis and/or scoliosis. |
| amount of focus on turning out their legs. This often | | | | Symptoms include pain in the buttocks, thigh, and calf, |
| leads to piriformis syndrome. Dancers also move in a | | | | weakness of one leg and pain that often increases |
| large range of motion at the spine, which result in | | | | with movement and walking, and decreases when |
| undue pressure on the spinal discs when alignment or | | | | sitting or lying down. |
| body mechanics is poor. This can lead to herniated | | | | Diagnostic tests such as x-rays and CT scans or MRI |
| discs. Poor body mechanics, arthritis, and scoliosis can | | | | will be used to confirm the diagnosis. Anti-inflammatory |
| be factors in spinal stenosis which leads to sciatic pain. | | | | medication along with physical therapy is prescribed for |
| Common causes of sciatica | | | | mild cases.Surgery may be necessary to remove the |
| 1) Piriformis syndrome | | | | pressure from the nerve, if less invasive measures are |
| 2) Herniated disc | | | | unsuccessful. |
| 3) Spinal stenosis | | | | Tips for Prevention |
| Piriformis syndrome | | | | If you have sciatic symptoms and a dance teacher, |
| Piriformis syndrome is a condition where the piriformis | | | | don't be so depressed. It is a curable disorder. |
| muscle, the largest of the 6 deep lateral rotators, | | | | However, you have to adapt your teaching style |
| irritates the sciatic nerve. The sciatic nerve typically | | | | temporarily. Since teachers have bad habits of |
| passes underneath the piriformis muscle, but in about | | | | showing a movement without being fully warmed up, it |
| 15% of the population the nerve goes through the | | | | is necessary to pull back on demonstrating. |
| piriformis muscle increasing it's potential for | | | | Below are some steps that can help: |
| compression. When dancers overwork their turnout, | | | | Stand easily in a turned out first position, Are your |
| their piriformis muscles may be excessively contracted | | | | gluteal muscles rock hard? It may be a sign of |
| and can press on the sciatic nerve. This is a functional | | | | overworking the turnout and hip joint muscles. |
| syndrome.It isn't easy to diagnosis through a MRI or | | | | Periodically, sit on a chair with one leg crossed over |
| CT scan. | | | | the opposite thigh in an open position and lean forward. |
| Symptoms include pain in the low back and buttocks, | | | | You'll feel the stretch deep in the gluteals of the bent |
| pain that can radiate down the back of the leg and | | | | leg. |
| difficult and uncomfortable sitting. | | | | Are you standing in a swayback? Then stretch |
| Treatments include physical therapy which focuses on | | | | out the hip flexors in the runners lunge. Often the |
| stretching and strengthening the rotator muscles at the | | | | hamstrings, gluteals and turnout muscles become |
| hip, and ultrasound to the inflamed side to release and | | | | overly contracted as they counter the pull of the hip |
| soften the piriformis muscle. Anti-Inflammatory | | | | flexors. |
| medication, (such as ibuprofen), is also administered to | | | | Notice what's happening on your feet. Pronation |
| decrease inflammation of the nerve. For more acute | | | | means your weight is not centered and your feet are |
| cases, a cortisone injection may be suggested. Deep | | | | rolling in - which then creates more muscular tension in |
| massage can also help to release the tension in the | | | | the turnout muscles. |
| turnout muscles as well as surrounding pelvis and hip | | | | Give your turnout muscles a break! Stand with |
| muscles. After a lengthy period of unsuccessful | | | | your feet turned in towards each other. Bend your |
| conservative treatment, surgical release is the last | | | | knees then lean into one hip before switching to the |
| resort. | | | | other hip. It may look strange, but is a quick reminder |
| Herniated disc | | | | that the turnout muscles need to be both strong and |
| Spinal discs are soft cushions of cartilage with a | | | | flexible. |
| gel-like center between the boney vertebrae of the | | | | Make sure your weight is appropriate for your |
| spine. It's where the movement and flexibility of the | | | | height and activity level. Extra weight can put strain on |
| spine is created. Discs often lose elasticity with age | | | | the lower back and discs. |
| and become more vulnerable to injury. A herniated disc | | | | Are your hamstrings weak or tight? Pay attention |
| bulges out between the vertebrae where it | | | | to the muscle balance around the hip joint and address |
| compresses the spinal nerves. This causes pain in the | | | | any obvious weakness and/or tightness. |
| lower back, often traveling down the leg. A herniated | | | | Rest for a few minutes on your back over a large |
| disc is confirmed through a CT imaging scan or a MRI. | | | | physioball. This helps to decompress the spine. |
| It is also commonly called a slipped disc, or bulging disc. | | | | Stand up straight without tension. When sitting and |
| You are suffering from herniated disc if you have leg | | | | standing, do not slump as it keeps the spine aligned |
| pains usually over the outside of the thigh and lower | | | | and the discs and spinal cord happy! |
| leg and foot. Sometimes shooting down the leg, felt like | | | | How to release Tension |
| an electric shock. Other symptoms include persistent | | | | To release stubborn muscular tension, you can work |
| pain no matter whether you are standing or sitting, | | | | with a pinkie ball. Begin by placing a small 2-2/15 inch |
| tingling or numbness down the leg and muscle | | | | rubber ball between the back of your pelvis and the |
| weakness. The worst is if bowel or bladder problems | | | | wall. The farther your feet are from the wall the more |
| occur. This time see physician as soon as possible | | | | weight you place on the ball and the deeper the |
| with these symptoms. | | | | pressure. To start, roll on the ball from sacrum (base |
| Anti-Inflammatory medication (such as ibuprofen) is | | | | of the spine). Then roll around the sides of the pelvis |
| given to decrease inflammation. Physician may choose | | | | and down to the sits bone. The piriformis and other |
| to do a steroid injection. Physical therapy is also used | | | | turnout muscles are in the middle of the buttocks and |
| to redevelop muscle balance and proper spinal | | | | that area may be tender. Work slowly and easily and |
| alignment. If less invasive measures do not help, | | | | comfortably to loosen the muscles. If you notice any |
| surgery is a last resort. | | | | nerve signs, such as pain radiating down the leg, move |
| Spinal stenosis | | | | away from that spot, or stop all together. Five minutes |
| Stenosis means a narrowing of an opening. Sciatic pain | | | | before or after class can make a big difference in |
| can occur from lumbar (lower back) spinal stenosis, | | | | decreasing excess muscular tension! |
| while numbness and problems in the arms can occur | | | | |