Once more, the chilly winter months are upon us. Many people choose to hibernate during this time, because our absolute favorite outdoor hobbies are more challenging to share in. Some of us may be driven to stay active by jogging, cycling, snowboarding, winter hiking, etc., and donning additional layers to undertake the activities we love. I have noticed, during my ten years in practice, that there is a rise in how many patients coming into the office this time of year, complaining of pain linked to pinched nerves.
The spine is made of individual spinal vertebrae and contains the spinal cord. The spinal cord runs to every organ and system of the human body by way of a network of nerves leaving the vertebrae or bones of the spine. These vertebrae can turn and change their position causing pinching of the nerves of the body. This could certainly lead to serious pain, numbness, tingling, a decrease of strength, and a decrease of function. Other methods that nerves might pinch is by pressure from a spinal disc, also known as a herniated disc, and pressure from soft tissues such as muscle, ligament, or tendons. The most common areas of the spine to experience a pinched nerve is in the lower cervical spine, in the neck, specifically at the fifth, sixth, or seventh cervical vertebrae.
Several men and women with cervical pinched nerves can have pain in the neck, shoulder, shoulder blade, any part of the arm, the wrist, and frequently could have pins and needles or tingling in the fingers. A person can have any just one of these kinds of signs and symptoms. I have many patients with a pinching of the nerves in their neck that only have pain in their shoulder, pain in the wrist, sometimes confused with carpal tunnel syndrome, or even just numbness and tingling in their fingers, and they are not sure where the cause of the problem is coming from. They might have no neck pain or neck immobility but the reason for the problem is coming from the spine, as this is where the nerve begins. Easy orthopedic tests, and dermatome, each vertebrae is connected with a certain skin location where pain or numbness and tingling is present, tests can determine which vertebrae should be treated to get rid of the pressure off the nerve.
Another standard region for a pinched nerve in the spine is in the lumbar spine, in the lower back, mainly the third, fourth, and fifth lumbar vertebrae. The most widespread pinched nerve in this region of the spine is sometimes called sciatic pain if it involves the sciatic nerve. The fourth lumbar is the origin of the sciatic nerve. When it comes to this impingement, someone could have pain only in the back of the leg, it can be shooting, sharp, as well as burning. They can have pain simply in the buttocks, or pain only in the foot or ankle. Just like in the neck they might have no discomfort in the low back. Some of these patients believe they have a leg or foot issue, when the reason for the problem is actually originating from higher up in the spine.
The frosty winter season cause our muscles, tendons, and ligaments to become tighter compared to the more comfortable temperatures. Picture our muscles, tendons, and ligaments like rubber. Rubber stretches more when in warmer temperature, but loses flexibility in the colder weather conditions. This is the same way the soft tissues of our body work. So, in the cooler temperature months our muscles, tendons, and ligaments will not be stretching out as far and are actually pulling somewhat harder on the vertebrae of the spine. This might lead to a vertebrae going out of alignment and triggering a pinching of a nerve.
Preventing Pinched Nerves The best injury and pinched nerve prevention, when you find yourself engaging in an activity in the winter months, would be to perform a very gentle warm up. For about ten minutes just before you participate in the activity mimic the motions that you do in your activity. For example mild running, twisting, throwing, lifting, and this really should be at about 10 to 15 percent of your maximum output. This tends to improve blood flow to the muscles, tendons, and ligaments, permitting them to become more elastic and shock absorber ready.
Proper stretching after the warm-up, and then again after the exercise is essential for attaining optimum injury prevention and hopefully avoiding pinched nerves. The issue is that stretching is often carried out improperly. Many people stretch too much and too quickly. Stretches must be mild, and create a soothing sensation of mild stretch or tension. There shouldn't be pain, discomfort, or bouncing movements. The stretch really should be kept for about thirty seconds, but no less than 20. Stretching too intensely, or for less than twenty seconds might initiate a stretch reflex that may essentially make the muscle to tighten-up even more.
