PILATES FOR SCIATICA - PDF Document

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  1. PILATES FOR SCIATICA LIE RINA Body Art and Science International Comprehensive Teacher Training Program Course Sept 2014 – Jan 2015 Svarga Bandung, West Java 1 | P a g e

  2. ABSTRACT The term sciatica describes the symptoms of leg pain and possibly of tingling, numbness or weakness that originate in the lower back and travel through the buttock and down the large sciatic nerve in the back of each leg. Common lower back problems that can cause sciatica symptoms include a lumbar herniated disc, degenerative disc disease. Several pilates movements can help relieving sciatica pain, with regular stretching and pilates abdominal exercises to strengthening abdominals and back musculature will improve core stability and spinal mobility and posture, which in turn can prevent compressive forces that could further degenerative spine. Pilates is not just exercise. Pilates is not just a random choice of particular movements. Pilates is a system of physical and mental conditioning that can enhance your physical strength, flexibility and coordination as well reduce stress, improve mental focus and foster an improved sense of well-being. Pilates can be for anyone and everyone. 2 | P a g e

  3. TABLE OF CONTENT TITTLE PAGE 1 ABSTRACT 2 TABLE OF CONTENT 3 ANATOMY 4 CASE STUDY 9 CONCLUSION 13 BIBILOGRAPHY 14 3 | P a g e

  4. ANATOMY What is sciatica ? Sciatica is the name given to pain caused by irritation of the sciatic nerve. Anything that irritates this nerve can cause pain, ranging from mild to severe. Sciatica is usually cause by a compressed nerve root in the lumbar (lower) spine. Sciatica is often characterized by one or more of the following symptoms : - Constant pain in only one side of the buttock or leg (rarely in both legs) - Pain that is worse when sitting - Leg pain that is often describes as burning, tingling, weakness, numbness or difficulty moving the leg, foot or toes - A sharp pain that may make it difficult to stand up or walk - Pain that radiates down the leg and possibly into the foot and toes (it rarely occurs only in the foot) While symptoms can be painful and potentially debilitating, it is rare that permanent sciatic nerve damage (tissue damage) will result, and spinal cord involvement is possible but rare. The sciatic nerve is the largest single nerve in the body and is made of individual nerve roots that starts by branching out from the spine in the lower back and the combine to form the “sciatic nerve”. Sciatica symptoms occur when the large sciatic nerve is irritated or compressed at or near its point of origin. 4 | P a g e

  5. The sciatic nerve start in the lower back typically at lumbar segment. At each level of the lower spine a nerve roots exits from the inside of the spinal canal, and each of these respective nerve roots then come together to form the large sciatic nerve. The sciatic nerve runs from the lower back, through the buttock and down the back of each leg. Portion of the sciatic branch out in each leg to innervate certain parts of the leg, the thigh, calf, foot and toes. What cause sciatica ? - Lumbar herniated disc - A herniated disc occurs when the soft inner material of the disc leaks out, or herniated, through the fibrous outer core and irritates or pinches the contiguous nerve root. Other terms used to refer to a herniated disc a slipped disc, ruptured disc, protruding disc or a pinched nerve. 5 | P a g e

  6. - Degenerative disc disease - While some level of disc degeneration is a natural process that occurs with aging, for some people one or more degenerated disc in the lower back can also irritate a nerve root and cause sciatica. Degenerative disc disease is diagnosed when a weakend disc results in excessive micro-motion at that spinal level and inflammatory proteins from inside the disc become exposed and irritate the nerve roots in the area. - Isthmic spondylolisthesis This condition occurs when a small stress factures allows one vertebral body to slip forward, for example if the L5 vertebra slips forward over the S1 vertebra. With a combination of disc space collapse, the fracture and the vertebral body slipping forward, the nerve can get pinched and cause sciatica. 6 | P a g e

  7. - Lumbar spinal stenosis This condition commonly causes sciatica due to a narrowing of the spinal canal. Lumbar spinal stenosis is related to natural aging in the spine and is relatively common in adults older than age 60. The condition typically results from a combination of one or more of the following, enlarging facet joints, overgrowth of soft tissue, and a bulging disc placing pressure on the nerve roots causing sciatica pain. Lumbar spinal stenosis commonly occurs along the spinal arthristis and arthritis can also cause or contribute to sciatica symptoms. - Piriformis syndrome The sciatic nerve can get irritated as it runs under the piriformis muscle in the buttock. If the piriformis muscle irritates or pinches a nerve root that comprises the sciatic nerve, it can cause sciatica type pain. 7 | P a g e

  8. - Sacroliliac joint dysfunction Irritation of the sacroiliac joint, located a the bottom of the spine can also irritate the L5 nerve, which lies on top of the sacroiliac joint, causing sciatica type pain. 8 | P a g e

  9. CASE STUDY The subject of my case study is Lauren, she is 27 years old and her occupation is pilates instructor since 2013. She was diagnosed with sciatica. Pain is experienced in the right gluteal region that travels inferior along the lateral side of the leg and down along the fibula. Degree of her pain is level 6 on scale from 1-10. Frequency of pain is random. The BASI block system is the nucleus of the BASI approach to the Pilates method. It is essentially a filling system of the entire repertoire place in a sequential structure. Following are program designed for Lauren based on BASI block. BASI BLOCK SESSION 1-10 SESSION 11-20 SESSION 21-30 WARM UP MAT CADILLAC MATRAS BRIDGING ROLL UP W/RUB ROLL UP SPINE TWIST SUPINE MINI ROLL UP SPINE TWIST SUPINE CHEST LIFT MINI ROLL UP CRISS CROSS OBLIQUE CHEST LIFT W/ ROLL UP TOP LOADED SINGLE LEG STRECH ROTATION DOUBLE LEG STRECH 9 | P a g e

  10. FOOTWORK CADILLAC CADILLAC CHAIR PARALLEL HEELS PARALLEL HEELS PARALLEL HEELS PARALLEL TOES PARALLEL TOES PARALLEL TOES V TOES V TOES V TOES OPEN V HEELS OPEN V HEELS OPEN V HEELS OPEN V TOES OPEN V TOES OPEN V TOES CALF RAISES CALF RAISES SINGLE LEG HEELS PRANCES PRANCES SINGLE LEG TOES SINGLE LEG HEELS SINGLE LEG HEELS CALF RAISES SINGLE LEG TOES SINGLE LEG TOES HIP OPENER ABDOMINALS REFORMER REFORMER CADILLAC HUNDRED PREP HUNDRED BOTTOM LIFT W/RUB HUNDRED COORDINATION TEASER 1 HIP WORK REFORMER REFORMER CADILLAC FROG EXTENDED FROG FROG OPENING EXTENDED FROG CIRCLES DOWN REVERSE CIRCLES DOWN CIRCLES UP CIRCLES UP WALKING 10 | P a g e

  11. SPINAL SKIP REFORMER REFORMER ARTICULATION BOTTOM LIFT SEMI CIRCLE BOTTOM LIFT W/EXTENSION STRECHES REFORMER LADDER BARREL REFORMER STANDING LUNGE GLUTEALS KNEELING LUNGE LADDER BARREL ADDUCTORS SHOULDER STRECH 2 FBI 1 SKIP REFORMER REFORMER KNEE STRECH FLAT UP STRECH 1 BACK LONG STRECH ARMWORK REFORMER/SUPINE REFORMER/KNEELING CADILLAC SERIES SUPINE EXTENSION CHEST EXPANSION CHEST EXPANSION ADDUCTION UP CIRCLES HUG A TREE UP CIRCLES DOWN CIRCLES CIRCLES UP&DOWN DOWN CIRCLES BICEPS PUNCHES TRICEPS TRICEPS BICEPS BUTTERFLY 11 | P a g e

  12. FBI 2 SKIP SKIP CADILLAC SAW LEG WORK MAT AVALON CADILLAC/SINGLE LEG SIDE SERIES SIDE LEG LIFT HIP ABDUCTION CHANGES FORWARD&LIFT HIP ABD AND SCISSORS EXTENSION FORWARD W/DROPS CIRCLES FORWARD & BACK LATERAL FLEXION CHAIR REFORMER CHAIR SIDE STRECH SIDE OVER ON BOX SIDE KNEELING STRECH SIDE PIKE BACK EXTENSION CHAIR REFORMER CHAIR SWAN PREP BREASTSTROKE PREP SWAN ON FLOOR 12 | P a g e

  13. CONCLUSION The BASI Pilates program focuses on strengthening the entire body, both physically and mentally. After 30 session of Pilates using BASI block system, Lauren posture has changed, her pain is rarely comes. BASI method is proven to give better posture and reduce pain for Sciatica people. 13 | P a g e

  14. BIBILOGRAPHY Pilates Anatomy by Karen S. Clippinger and Rael Isacowitz Spine Health.com by Veritas Health ,LLC Pilates for injuries and pathologies Samantha Wood 14 | P a g e