Neurologist reveals 5 easy steps that cured her chronic back pain—Try them yourself!
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or before making any changes to your health regimen.
The journey to a pain-free back can often feel like a never-ending battle, especially as we age. But what if the key to unlocking relief was nestled within a simple daily routine?
Dr. Carol Cheatham, a neurologist from the University of North Carolina at Chapel Hill, has shared a beacon of hope for those suffering from chronic lower back pain, including conditions like sciatica and degenerative disk disease.
Dr. Cheatham's personal battle with back pain led her to discover a five-step exercise regimen that has kept her nearly pain-free for almost three decades.
Here at The GrayVine, we understand the importance of maintaining an active and comfortable lifestyle, so let's explore these steps and see how they can help you too.
Before diving into the exercises, it's crucial to understand the conditions they address. Sciatica, or lumbar radiculopathy, is a pain that originates from the sciatic nerves, which run from the back of the pelvis down to the thighs.
It's characterized by sharp, shooting pains that can travel through the lower back, hips, or legs, and in severe cases, it may cause tingling or numbness that extends to the feet and toes.
Degenerative disk disease, on the other hand, involves the gradual deterioration of the spinal disks, which can lead to chronic pain and discomfort.
Both conditions are common, affecting about 40 percent of Americans, and can significantly impact daily life.
Now, let's explore the exercises that Dr. Cheatham swears by:
Source: Canadian Chiropractic Guideline Initiative (CCGI) / Youtube.
1. Pelvic Tilt
This exercise involves lying on your back with knees bent and feet flat on the floor. By rhythmically raising and lowering the pelvis, you can stretch and strengthen the abdominal muscles, creating stability in the spine, maintaining proper posture, and reducing strain on your lower back.
Source: AskDoctorJo / Youtube.
2. Single Leg Raise
While lying flat with legs extended, raise each leg one at a time until it points straight up. This move not only relieves sciatica and tailbone pain but also strengthens the core, improves balance, and increases flexibility.
Source: Children’s Hospital Colorado.
3. Knee to Chest Raise
From the same starting position, bring each knee to the chest and hold for 15 to 30 seconds. This exercise eases tension in the lower back, hips, and hamstrings, and can be particularly beneficial for those with tightness or disc issues.
Source: Dr. Rajat Chauhan / Youtube.
4. Nose to Knee Touch
Lie flat and bend one knee towards your nose, raising your head to meet it. This helps open the knees, flex the hips, and reduce neck pressure, providing relief throughout the body.
5. Figure Four Stretch
Place one ankle over the opposite knee, then pull your legs into your chest. This stretch targets the hips, lower back, and hamstrings, loosening the piriformis muscle and hip rotators to alleviate pain and tension.
Also read: Say goodbye to middle-age aches! Transform your life with these easy moves
Physical therapy, especially stretching, is a cornerstone of managing sciatica pain.
According to Dr. Arthur Jenkins, a renowned spine surgeon, daily stretching and exercise can alleviate back and leg pain by reducing pressure on the nerves and giving the body time to heal itself.
While recovery from sciatica varies, many people can become asymptomatic through interventions like stretching, strengthening exercises, medications, or even surgery.
Non-surgical treatments include anti-inflammatory medications, heat and cold packs, osteopathic manipulation, and in some cases, surgery to remove herniated disks or bone spurs.
If you're struggling with back pain, consider integrating Dr. Cheatham's exercises into your daily routine.
Start slowly and listen to your body, gradually increasing intensity as you become more comfortable. Remember, consistency is key to seeing long-term benefits.
Recommended for you: Say goodbye to back pain with these sleep positions – you won’t believe #3!
Try these exercises and share your experiences with us. Have they brought you relief? Do you have other tips for managing back pain? Share your insights in the comments below!
The journey to a pain-free back can often feel like a never-ending battle, especially as we age. But what if the key to unlocking relief was nestled within a simple daily routine?
Dr. Carol Cheatham, a neurologist from the University of North Carolina at Chapel Hill, has shared a beacon of hope for those suffering from chronic lower back pain, including conditions like sciatica and degenerative disk disease.
Dr. Cheatham's personal battle with back pain led her to discover a five-step exercise regimen that has kept her nearly pain-free for almost three decades.
Here at The GrayVine, we understand the importance of maintaining an active and comfortable lifestyle, so let's explore these steps and see how they can help you too.
Before diving into the exercises, it's crucial to understand the conditions they address. Sciatica, or lumbar radiculopathy, is a pain that originates from the sciatic nerves, which run from the back of the pelvis down to the thighs.
It's characterized by sharp, shooting pains that can travel through the lower back, hips, or legs, and in severe cases, it may cause tingling or numbness that extends to the feet and toes.
Dr. Carol Cheatham, a neurologist, has revealed a series of exercises that help alleviate her chronic lower back pain caused by sciatica and degenerative disk disease. Image source: FitnessBlender / Youtube.
Degenerative disk disease, on the other hand, involves the gradual deterioration of the spinal disks, which can lead to chronic pain and discomfort.
Both conditions are common, affecting about 40 percent of Americans, and can significantly impact daily life.
Now, let's explore the exercises that Dr. Cheatham swears by:
Source: Canadian Chiropractic Guideline Initiative (CCGI) / Youtube.
1. Pelvic Tilt
This exercise involves lying on your back with knees bent and feet flat on the floor. By rhythmically raising and lowering the pelvis, you can stretch and strengthen the abdominal muscles, creating stability in the spine, maintaining proper posture, and reducing strain on your lower back.
Source: AskDoctorJo / Youtube.
2. Single Leg Raise
While lying flat with legs extended, raise each leg one at a time until it points straight up. This move not only relieves sciatica and tailbone pain but also strengthens the core, improves balance, and increases flexibility.
Source: Children’s Hospital Colorado.
3. Knee to Chest Raise
From the same starting position, bring each knee to the chest and hold for 15 to 30 seconds. This exercise eases tension in the lower back, hips, and hamstrings, and can be particularly beneficial for those with tightness or disc issues.
Source: Dr. Rajat Chauhan / Youtube.
4. Nose to Knee Touch
Lie flat and bend one knee towards your nose, raising your head to meet it. This helps open the knees, flex the hips, and reduce neck pressure, providing relief throughout the body.
5. Figure Four Stretch
Place one ankle over the opposite knee, then pull your legs into your chest. This stretch targets the hips, lower back, and hamstrings, loosening the piriformis muscle and hip rotators to alleviate pain and tension.
Also read: Say goodbye to middle-age aches! Transform your life with these easy moves
Physical therapy, especially stretching, is a cornerstone of managing sciatica pain.
According to Dr. Arthur Jenkins, a renowned spine surgeon, daily stretching and exercise can alleviate back and leg pain by reducing pressure on the nerves and giving the body time to heal itself.
While recovery from sciatica varies, many people can become asymptomatic through interventions like stretching, strengthening exercises, medications, or even surgery.
Non-surgical treatments include anti-inflammatory medications, heat and cold packs, osteopathic manipulation, and in some cases, surgery to remove herniated disks or bone spurs.
If you're struggling with back pain, consider integrating Dr. Cheatham's exercises into your daily routine.
Start slowly and listen to your body, gradually increasing intensity as you become more comfortable. Remember, consistency is key to seeing long-term benefits.
Recommended for you: Say goodbye to back pain with these sleep positions – you won’t believe #3!
Try these exercises and share your experiences with us. Have they brought you relief? Do you have other tips for managing back pain? Share your insights in the comments below!
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