A good night's sleep is within grasp with these simple tips.
Learn the 5 Easy Fixes for Better Sleep that Anyone Suffering from Sciatica Needs to Know Now!
It can feel nice and cozy to curl up on your side, but it’s important is to help keep your body in proper alignment. When sleeping on your side, draw your legs up slightly toward your chest, place a small pillow between your knees. Try a rolled up towel or cushion under your waist as well to help keep your spine straight in alignment. Make sure your neck is resting comfortably on your pillow and not tilted upward. Be mindful of your position and where you are holding body tension, try to visualize releasing stress and allow your body to relax..
A firm mattress and multiple firm pillows are your best bets for bedtime relief. Look to align your neck level to your spine. Be mindful to relax your body. Visualize releasing tension from your head, down through your neck, release tension in your arms and legs, then relax your ankles and toes. Not only will your body be less tense, but this exercise helps to clear your mind, too. Ahhh...
If you are sleeping on your back, try not to twist or distort your body. Lie flat on your back. Place two firm pillows under both knees, lifting them toward the hips. Try to release tension from your body. Before bed, try bathing with a lightly scented lavender soap and turn on some relaxing nature or classical music. Less stress helps reduce chronic pain. Clear your mind and let go of the stress of the day.
Of all the research done on this topic, stretching is the agreed upon action--across the board. Take a few moments to stretch out the leg, buttocks, and hip muscles. Tight muscles like the piriformis, located deep to the gluteal muscles, can compress the sciatic nerve, causing low back, buttocks, and leg pain. Stretching can relax the muscle, alleviating pressure from the nerve, to help relieve pain.
Try either taking a warm shower or bath before bed. Or try placing an ice pack (or bag of frozen peas) on the lower back 20 minutes before bedtime. Adding one or both to your nighttime routine may help out considerably.
Acute low back pain has many causes. However, the common cause of acute back pain is strain. In 95 percent of cases this resolves within three months. In those cases that do not resolve, the development of a chronic low back pain syndrome is commonly accompanied by the finding of active Myofascial trigger points. Trigger points are very sensitive spots which can elicit local tenderness, usually creating referred pain along other areas on the body.
Pain arising from disorders of the hip joint is felt in the groin and the lower anterior thigh. The great majority of patients complain of hip pain in fact localize their pain to the outer aspect of the hip. In some patients this is due to a trochanteric bursitis, but in the majority of cases it is related to myofascial trigger points in the adjacent muscles.
Active Myofascial trigger points in the muscles of the shoulder neck and face are a common source of headaches. In many instances the headache has the features of so-called tension headache, but there is increasing acceptance that Myofascial trigger points may initiate classical migraine headaches or be part of a mixed tension/migraine headache complex.
The deep muscle within the jaw functions to enable jaw closing and to allow the lower jaw to protrude forward. Activation of trigger points in this muscle can be caused by trauma to the lower jaw or clenching. Pain may be felt over the cheek, similar to sinus pain, and over the jaw.
The pelvic floor musculature is a common sight for Myofascial trigger points. There is increasing recognition by gynecologists and urologists about these pain syndromes, often accompanied by active Myofascial trigger points. One of the most common pain distribution areas is the central low buttock.
A tight piriformis muscle (located deep to the glutes) puts pressure on the sciatic nerve producing low back, buttocks, and radiating leg pain. The Miracle Stretch® Piri-Stretcher® therapy tool's patented design provides:
For a successful stretch of the piriformis to gently release sciatic pressure and relieve pain. It's easy to use. Learn more.
The muscles attached to the scapula are common sites for trigger points that can cause upper limb pain. It is not uncommon for trigger points in these locations to refer pain to the wrist, hand, and fingers. Extension flexion injuries to the neck often activate a trigger point in the pectoralis with a radiating pain, or down the side of the arm and into the little finger. Myofascial pain syndromes of the upper limb are often misdiagnosed as frozen shoulder, cervical radiculopathy, or thoracic outlet syndrome.
Trigger points in the anterior muscles may cause pain in the anterior leg and lateral ankle respectively. Myofascial pain syndromes involving these muscles are often associated with ankle injuries or an excessively pronated foot. Sciatica pain may be mimicked by a trigger point in the posterior portion of the gluteus minimus muscle.
Disorders affecting intra-abdominal organs are some of the most common problems encountered in internal medicine. For instance, anterior chest pain is a frequent cause for emergency room admissions, but in the majority of patients a myocardial infarction is not found. In some cases, the chest pain is caused by trigger points in the anterior chest wall muscles.
Trigger points cause pain at the angle of the neck and shoulder; this pain is often on active use of this muscle. As many of the muscles in this area have an important postural function they are commonly activated in office workers or in developmental problems causing spinal misalignment.