July 2018 - Intrinsic Movement

Stress is our biological and physiological response to a threating situation. Our body reacts to stress by breathing shallower and faster, increasing our heart rate and tightening muscles.

This is the body kicking into survival mode, otherwise known as the fight or flight response.

Basically, the brain recognizes a stressor, a trigger and sends signals out, releasing hormones to prepare the body for quick action. Fight Or Flight.

What causes stress?

Stress triggers; and responses are different for every individual. A major part in how each of us respond and feel about situations is due to our past experiences.

These experiences dictate how we resond to stress and how we percieve situations. Our perception then influences how we think and feel about our ability to handle these situations. And if we think and feel that we cant then it triggers a stress response. A fight or flight reaction.

This fight or flight reaction prepares us for logical thinking and quick action. It happens within a blink of an eye and is our hardwired intinct to survive.

Although useful for our ancestors, it’s rarely called for this day and age. I mean there arn’t many animals lurking in my backyard, waiting to make a meal of me. In otherwords, threats of our time simply are not the same.

Sure in an emergency situation the fight or flight response serves us well. And in these instances it is a positive mechanism, however, these incidents are rare.

Most of our daily stressors do not require for us to be on such high alert.

What happens inside us when we feel stress?

First, there is a stimulus, a threat or demand.
If the situation is perceived to be stressful, part of the brain called the (Hypothalamus) triggers a response.
Then the hypothalamus sends a signal to the pituitary gland.
The pituitary gland secretes a hormone ACTH (adrenocorticotropic).
ACTH travels through the blood to the Adrenal glands.
And the Adrenal glands secrete Cortisol.
Cortisol is a steroid hormone when in the right amounts regulates many processes in the body. It regulates metabolism, immunity and helps the body to deal with stress.
The Cortisol then causes the liver to flood the body with stored glucose ready to use for energy.
The cortisol also inhibits insulin production, so the glucose isn’t stored, it’s left floating around in the blood stream ready for use.
Inflammation occurs as well as increased production of cholesterol.
The arteries are narrowed, blood pressure is increased, and the heart rate increases ready for quick action.
The lungs work harder oxygenating the increased blood flow, so the breath becomes faster and shallower.
Muscles tighten as a guarding/ protective mechanism against attack.
The immune system is ramped up along with blood clotting agents to thicken the blood. Ready to protect against blood loss and infection.
The digestive system slows down as blood is diverted away from all systems not required in the fight or flight response.

And… We are prepared to run for our lives or stand and fight!

This cascade of events associated with the fight or flight stress response happens without our conscious control. In addition it occurs within a blink of an eye.

Short-term stress is fine and has been found to have no ill effect. It simply prepares us for situations that require us to be more alert. After an isolated stress event, our systems quickly return to a state of balance (homeostasis).

However when we are in a constant state of stress the body can not return to homeostasis. When this happens our body has no way of resetting and regulating our systems problem’s arise.

How bad really is long term stress for us?

Long-term stress is a chronic issue that has devastating effects. It can lead to many adverse health issues. Making you cranky, tired, short tempered and prone to illness. The physical illnesses are the real concern.

While the fight or flight response is necessary for emergency situations. The nervous system has a hard time distinguishing a real threat from emotional stress.

This automatic response is the same whether the stressor is being stuck in traffic, meeting deadlines or in actual danger.

What does it all mean for my your health?

Glucose: High blood sugar levels long term can lead to diabetes.
Cholesterol: High levels of cholesterol in the bloodstream stick to the artery walls. It narrows them and increases the risk of heart disease, stroke and other problems.
Blood Pressure: High blood pressure can lead to heart disease and stroke.
Thick blood: Blood clots form easier increasing the risk of Heart attack, stroke, pulmonary embolism, aneurysm and deep vein thrombosis.
Tight Muscles: Hyperstimulated muscles that are constantly tight cause headaches, pain and postural problems. These can lead to many other secondary conditions and injuries.
Suppressed digestion: Suppressed digestion can lead to all sorts of GI disturbance. Like constipation and ulcers as well as poor nutrient absorption.
Immune system: Stress leads to increased immunity short term. However long term the overstimulation weakens a person’s ability to fight off illness and infection.
Mental Health: Long-term stress leads to depression, anxiety, and social isolation.

As you can see Longterm stress is really dangerous to your health, and this list is not exhaustive.

So, the old saying “Calm down or you will give yourself a heart attack” really has some science behind it.

What can you do?

As you can see stress really has so many ill effects on our mental and physical well being. However the good news is along with our fight or flight response we also have a relaxation response.

And that is something we can control.

Below are some ways we can encourage relaxation states.

Exercise

Exercise helps counteract the effects of stress. Improves cardiovascular health and lowers blood pressure. Also helps to reduce weight and releases endorphins (hormones) that promote positive feelings.

Not to mention it gets your muscle moving which is benificial for many pain conditions.

Doing what you love

Doing activities that you love tends to draw you in, and the worries of the world dissapate . This distraction gives you downtime that your body needs to reset and regulate.

It allows a change in mood and a fresh, positive perspective.

Massage

Massage’s have a calming, relaxation effect on the body and nervous system. Leading to stimulation of the parasympathetic nervous system which automatically reduces stress.

Also massage mechanically relieves muscle aches and pain.

Chemically reduce’s cortisol, and releases endorphins, serotonin and dopamine. (The good neurotransmitters that send feel-good signals to the brain)

Meditate

Although this isn’t an easy one for a lot of people the benefits in reducing stress are undeniable.

The ability to focus and redirect your thoughts allows you to gain control, of your thoughts and your mood.

Similarly, It lessens anxiety, improves sleep, heightens concentration and so much more.

Start with just 5 Minutes a day. Why not give it a go.

Sleep

Don’t underestimate the power of a good night’s sleep. When we sleep our body repairs. Sleep allows our brain to consolidate the day’s information and file/remember what is relevant and useful.

Sleep is also crucial for brain activity and coping skills. Quality, undisturbed sleep improves our brain’s ability to learn an adapt to new stimuli (neuroplasticity).

All the above are amazing tools to reduce stress and by no means are they exhaustive. There are plenty of other techniques you can utilize to reduce your stress levels. So you can cope with daily nuisances easier.

Learning to find ways to combat stress is critical for good health. As you practice them, you become better equipt to deal with what is thrown your way.

Taking time for yourself and finding what works is not selfish! It’s setting you up for a healthier, calmer lifestyle. This benefits not only you but all who surround you.

So the bottom line is, while we are not able to avoid stress altogether we do have the power to implement changes.We can gain control of our emotional state and be proactive rather than reactive.

Good luck, take time, breath deeply, be patient and smile often.

Thanks for reading, I hope you have found this article to be useful.
If you have any questions or would like to book in a Myotherapy or massage session you can contact me via the below information.

By Rachael Sloothaak

Sciatica is characterized by shooting pain that radiates deep in the buttock region, down the back of the thigh and sometimes into the foot. It is caused by pressure or irritation to the sciatic nerve which innervates the legs.

The medical term for true sciatica is lumbar radiculopathy. As the nerves that join to create the sciatic nerve exit the spinal canal in the lumbar region. Symptoms can vary depending on where the compression or irritation is occurring.

What does sciatica feel like?

Sciatica can be felt as a sharp sheering pain like an electrical shock in the buttock and leg. Additionally, numbness, pins, and needles or a prickly sensation can be felt. Sometimes lower back pain and even weakness of the leg and foot may also be present.

Although the symptoms vary generally movement will make it feel worse as well as position changes such as sitting to standing. Symptoms can range from infrequent and mild, to often, quite severe and debilitating. Lying down is sometimes the only position of relief.

What can cause Sciatica?

Because sciatica is the symptom of another condition it is important to find out what increases or decreases the pain. This will help determine the possible cause.

Now we will discuss a few causes and the associated symptoms that they may present with.

The first four conditions below are true lumbar radiculopathies. Meaning that they affect the nerve at its root, where it exits the spine.

And the last condition presents with sciatic type symptoms but is not classified as true lumbar radiculopathy.

1.Degenerative disc disease

The area between each vertebra of the spine is known as Intervertebral discs (IVD). They act as cushions protecting the bone from damaging impact.

The IVD slowly wear down with age, they can also wear down as a result of poor posture or trauma. Consequently when this happens their suppleness, height, and shock absorbency qualities are reduced. Furthermore, worn IVD can lead to impinged nerves and also places more stress on the facet joints.

Pain from Degenerative disc disease usually feels worse when sitting, bending, twisting and lifting. And often reduces when lying down, standing and walking. As straightening the spine alleviates some pressure.

2.Herniated disc

A herniated disc is when the soft inner portion (nucleus pulposus) of a spinal disc squeezes out of the outer fibrous portion (Annulus fibrosis). This can compress or irritate the spinal nerves. When this happens in the lower back (lumbar) it causes sciatica symptoms.

If a herniated disc is the cause of your sciatica symptoms pain will feel worse with bending forward as it forces the nucleus pulpous to extrude backward on the spinal nerve.

3.Spinal stenosis

Spinal Stenosis is a narrowing of the spinal canal. The narrowing reduces space for the nerves to pass through. Spinal stenosis is often associated with aging mostly affecting people over the age of 50. Also associated with Conditions such as osteoarthritis. The narrowing develops slowly over time and will increasingly worsen.

Lumbar spinal stenosis can produce sciatic symptoms that increase with walking, then often relieved by sitting down, resting or leaning forward. Back pain may or may not be present.

4.Spondylolisthesis

Spondylolisthesis is basically when one vertebra of the spine slips forward on another. Each individual vertebra has an opening (vertebral foramen). These openings stack upon each other make up the spinal canal which the spinal cord passes through.

Essentially when one of the vertebrae slips forward over the one below it limits the space for the nerves. often resulting in impingement or irritation.

The most common place this occurs is in your last lumbar vertebra L5.

The pain will generally feel worse when standing or bending backward.

5.Piriformis syndrome

Piriformis syndrome is a disorder where the piriformis muscle that lies deep in the buttocks irritates the sciatic nerve. This muscle can become short and tight or can spasm due to muscle imbalances, poor posture, overuse, or fatigue.

The compression or irritation of the sciatic nerve results in shooting pain into the buttock and leg. Similar to the symptoms lumbar radiculopathy produces.

Symptoms of piriformis syndrome are often worse when walking up stairs or prolonged sitting. Carrying wallets in the back pocket’s putting pressure on the muscle and can aggravate symptoms.

Your Myotherapist can perform a range of muscle tests to determine if the piriformis is the cause of sciatic symptoms.

https://www.spine-health.com/video/piriformis-syndrome-video

What can you do if you are experiencing sciatica symptoms?

As you can see from above there is no one size fits all when it comes to sciatica. The cause of your sciatica symptoms will determine the appropriate treatment. Diagnosing the cause of sciatica is not easy and will require some investigation.

You will need to take note of what activities aggravate or relieve the symptoms. Knowing this information will give a clearer picture of the underlying cause.

Imaging such as x-rays and MRI’s may be required to get an accurate diagnosis.

With any of the causes above strengthing your core is necessary to help support your spine. Working with your GP and your myotherapist you can develop a plan to help reduce or eliminate your symptoms and manage this condition.

Left untreated impinged nerves can lead to irreparable damage.

If you experience bladder or bowel problems, severe abdominal pain, unexplained fever or altered sensation in the groin seek immediate medical attention.

Lower back pain and problems with bladder or bowels — get help immediately

Thanks for reading, I hope you have found this article to be useful.
If you have any questions or would like to book in a Myotherapy or massage session you can contact me via the below information.