Does a stabbing pain run through your body from your lower back and does restricted movement make everyday life a misery? It is not uncommon for the so-called sciatic nerve to be involved in such unpleasant problems. In our article on sciatica: Effective exercises and acupressure points for sciatic pain, we explain how we believe the Shakti Mat acupressure mat can help those suffering from sciatica.
To find out more about what is commonly known as "sciatica", neurologist Dr. Nadine Webering listened to our questions and gave us detailed answers on the subject.
Content
2. practical examples of acupressure for sciatica problems
3. ayurveda for sciatica sufferers
4. yoga asanas against sciatica problems
Interview with neurologist & Ayurveda expert Dr. Nadine Webering on acupressure, sciatica pain & remedies for sufferers
Many sufferers of sciatica would like to better understand what is happening in their body. Can you briefly explain how the pain develops?
Dr. Nadine Webering: "Sciatica" is a much-used term that covers pain from various causes. The term is derived from a nerve in our body, the so-called sciatic nerve. This is the thickest nerve in our body and is responsible for the motor and sensory supply to the leg. If this nerve is irritated for any reason, it is accompanied by unpleasant pain. In technical jargon, we refer to this as sciatica.
The pain arises because the nerve also contains pain fibers and these report to the brain when irritated that something is wrong. This is because pain is always a signal that prompts us to act and should not simply be anaesthetized.
It is very important to distinguish here whether it is just irritation of the nerve or compression, i.e. pressure exerted on the nerve. This can happen, for example, if we have a slipped disc that presses on the nerve root from which the sciatic nerve originates. It is therefore very important to consult an expert to clarify whether it is purely a case of sciatica - i.e. lumbago - which requires no further orthopaedic treatment or whether, in the worst case, surgery may even be necessary. This is because an untreated slipped disc can lead to symptoms of paralysis.
Once this has been ruled out and the diagnosis of sciatica confirmed, the question remains: where does the problem come from? Sciatica is not uncommon in the world we live in. Human beings are designed to stand, walk or lie down. The anatomy of our body is not designed for us to sit all day. Unfortunately, however, many people do, often while bent forward at the computer.
And instead of relieving the strain on our musculoskeletal system through exercise after work, we often end up on the sofa and continue to strain ourselves. This leads to muscular tension, locking of the vertebral joints and tangling of our fascial tissue, which in turn can lead to irritation of nerves in our body.
Do you have any practical examples of how the Shakti Mat can help with sciatica problems or even a story of someone affected who has already been helped by the mat?
Dr. Nadine Webering: I actually have some patients who have been able to do something about their back pain with the help of the Shakti Mat. Just lying on the mat regularly brings significant pain relief. Blood circulation is stimulated, which leads to relaxation of the tense muscles and loosening of the fascial tissue.
I recommend that my patients start moving after lying on the mat. This is because movements are then possible with less pain and help to eliminate the cause of the pain. Here you can work specifically with yoga exercises for the back. After just a few days, the pain improves significantly and often disappears completely. However, it is important not to fall back into your old patterns, but to organize your everyday life in such a way that the problem does not recur.
If you work a lot sitting down, you should take regular short breaks in which you move and also integrate a movement unit after work, preferably yoga for the back. The Shakti Mat is also a prophylactic gift, as regular use keeps your muscles relaxed and prevents sciatica.
You are very knowledgeable about Ayurveda. Can you tell us to what extent Vedic medicine can help people with sciatica and how they can find a suitable contact person in their area to get advice?
Dr. Nadine Webering: In Ayurveda, we don't have diagnoses such as "sciatica" or "disc problems" as in Western medicine. Instead, we diagnose imbalances in our bioenergies based on the symptoms a patient has.
These bioenergies are called Vata, Pitta and Kapha and they are all always present in us. At birth, each of us has a very individual composition of these energies. Due to the way we live, work and eat, these energies can become unbalanced and cause different problems in the body.
Sciatica symptoms are usually seen with an increase in Vata. Vata is responsible for all movements in our body. If it gets out of balance, this usually manifests itself first in digestive complaints such as flatulence and constipation. If you don't do anything against this imbalance, the increased Vata can move through the whole body and cause discomfort everywhere. If it settles in the lower back, which it very often does, we get a feeling of stiffness and pain here.
If a person comes to me with sciatica and I notice an increase in Vata, the goal is to reduce it. And that doesn't mean that we only work on the sciatic complaints very locally, but that we look at the whole life. We optimize the diet, the daily routine, and the type of exercise. We also work with local applications and medicines, which in Ayurveda correspond to herbal mixtures. Ayurveda is always holistic, involves the whole person and treats the cause of the disease and not just the symptom.
There are many good Ayurvedic doctors practicing here in Germany. I think it is important, if you really have physical complaints and not only want to work preventively with Ayurveda, that you really go to a studied doctor and not to a coach.
Ayurveda has become more of a lifestyle in Germany, but at its root it is a medical system and as such should only be used by doctors for illnesses. To find a doctor in your area, you can look at the Ayurveda Association. However, there are now also some Ayurveda doctors who practice online, like me.
How did you first become aware of the Shakti Mat and what convinced you so much that you would recommend it to patients?
Dr. Nadine Webering: The Shakti Mat was recommended to me by a patient. She told me that it had improved her back pain. I then informed myself about the effect. In Ayurveda we don't have acupressure, as in traditional Chinese medicine, but there are important points throughout the body, so-called marma points, which can be compared to acupressure points, so I thought I'd give it a chance.
I already felt an effect after the first application. I also often suffer from increased Vata, which is located in my lower back. I noticed that the heat and stimulation of the affected region got my accumulated Vata moving again and not only my back pain improved, but also other problems that I have when my Vata is elevated. After this experience, I started recommending the Shakti Mat to my patients and have only received very positive feedback so far.
Would you like to give our readers some input on which yoga asanas they can practise to prevent or alleviate sciatica?
Dr. Nadine Webering: Yoga can have a very positive effect on sciatica. The main aim here is to create mobility and width in the lower back. From an Ayurvedic point of view, yoga can also specifically reduce Vata. My four most effective asanas (yoga positions) are:
Cat-Cow
Come into a quadruped position. Exhale, lift your sternum forwards and upwards and look up towards the ceiling without resting your head on your neck. Raise your sitting bones so that you form a small hollow back. However, pull your belly button inwards so that you don't fall too far into a hollow back.
Inhale and round your back into a cat hump. Start with the lumbar spine and let the rest of the spine follow like a wave. The chin should be placed on the chest last. Repeat this sequence of movements at least 10 times to prepare the back for the following movements.
Samakonasana (right angle) on the wall
To measure the correct distance to the wall, sit with your legs straight and facing the wall so that the soles of your feet touch the wall. Where you are sitting, your feet now come to a stop. Your feet are hip-width apart. The legs are straight. Place the palms of your hands on the wall at about hip height with fingers spread. The hands are about shoulder-width apart.
Now consciously lift your sitting bones upwards and pull your belly button inwards so that your back can lengthen. Press your hands into the wall and move your shoulders away from your ears. Stay in this position for at least 10 breaths. To release the position, let go of the tension in your arms, bend your knees a little and then slowly straighten up again, vertebra by vertebra.
Try to stretch your spine along the wall. If you practise regularly, you will notice that your back becomes more flexible and you will find it easier to assume the position.
Paschimottanasana - posture of the stretched back
Come to a sitting position. Stretch your legs out and pull the tips of your toes towards you. Pull your sitting bones back a little so that you feel like you are sitting more on your sitting bones. Bring your palms to the floor next to your buttocks, fingers pointing towards your feet. Now consciously push the heels away from you to stretch the legs, straighten the upper body, lift the sternum, but don't let the lower ribs pop out in front. Draw the belly button inwards. Look straight ahead and keep your chin parallel to the floor. This position is called Dandasana (stick pose).
The same applies to cane sitting: accept your body as it is. If simply sitting up straight is already a challenge for you, then start right there and don't judge yourself. As you practise, your body will become softer and your flexibility will increase.
Now take a deep breath and as you exhale, slowly bend forward from the hips. Slide your hands down your legs and try to keep your back straight. Your end position is where your back is still straight. Place your hands on your legs where they come to rest. Don't frantically try to reach your feet if you can't at the moment. Now release your neck, let your chin sink relaxed towards your chest and stay here for 5 breaths. Then slowly straighten up again, vertebra by vertebra.
Jathara Parivartanasana - Crocodile/Twist lying down
Come into a supine position. Place your feet about hip-width apart on the mat in front of your buttocks. Place your hands on the floor and then lift your buttocks a little and place them a little further to the left on the mat. Now lower your knees to the right side. Now stretch your arms away from your body at a right angle. Your palms should be facing the floor. Look to the left. Make sure that both shoulders are resting on the floor. If this is not possible, place a Pillow or blanket under your knees. Pad your knees high enough so that your left shoulder can come back to the floor.
Consciously release your knees towards the floor and notice the rotation in your spine. To release the position, bring your knees back to the center and then stretch your legs out for a moment. Stay in this position for a few breaths to feel for yourself. Then place your feet hip-width apart in front of your buttocks again and build up the other side. Once you have practiced the other side, end up in a full supine position again and feel for a few breaths.
We thank Dr. Nadine Webering for her time and insights on Ayurveda, yoga and for sharing her experiences with our acupressure mat for sciatica pain.
If you would like to discuss the topics of acupressure and acupressure mats and give other affected people tips or ask questions, visit us on Facebook and join our Facebook group.
About Dr. Nadine Webering
Nadine Webering worked as a neurologist in hospitals for several years. Today, as an independent expert with a special focus on self-efficacy, she combines modern conventional medicine with the traditions of Ayurveda and yoga. Her book "Treating migraines holistically with Ayurveda" was published in 2020. You can also find her podcast "Stay in Balance" on her website and on Spotify.
About the author
Antje Wickboldt is a freelance writer from Berlin. She has been working with the body's self-healing powers for over 10 years and, as a lecturer, explains in interactive presentations for companies and offices how tension can be released with the help of acupressure and massage.
Sources
- Deyo, Richard in New England Journal of Medicine (NEJM 2007; 356: 2239-2243).