Fizioterapevt Igor Nikoloski

27/02/2026

🌿 Sciatica

Sciatica is a symptom of sciatic nerve irritation or compression, rather than a disease itself. The sciatic nerve is the longest nerve in the body, running from the lower spine through the buttocks and down each leg.

🔎 Common Causes

• Herniated or bulging lumbar discs – pressing on the sciatic nerve
• Spinal stenosis – narrowing of the spinal canal
• Piriformis syndrome – tight buttock muscle pressing on the nerve
• Degenerative disc disease or arthritis
• Trauma or injury to the lower back

⚠ Symptoms

• Sharp, shooting pain from the lower back to the buttock and leg
• Tingling, numbness, or burning sensation in the leg or foot
• Muscle weakness in the affected leg
• Pain that worsens when sitting, standing for long periods, or bending
• Difficulty walking or standing upright

🌿 Natural Relief & Management
1️⃣ Gentle Stretching

• Piriformis stretch – relieves pressure on the sciatic nerve
• Hamstring stretch – reduces lower back tension
• Knee-to-chest stretch – loosens the lumbar spine

2️⃣ Exercise & Mobility

• Walking or swimming – improves circulation
• Core strengthening exercises – support spinal alignment

3️⃣ Posture & Ergonomics

• Maintain a neutral spine while sitting
• Avoid prolonged sitting or heavy lifting
• Use supportive chairs or cushions

4️⃣ Heat & Cold Therapy

• Cold pack – reduces acute inflammation
• Warm compress – relaxes tight muscles

5️⃣ Massage & Acupressure

• Massage lower back, glutes, and hamstrings toward the heart
• Acupressure points:
– BL23 (lower back)
– BL40 (back of knee)
– GB30 (buttock region)

6️⃣ Medical Consultation

• Anti-inflammatory medications for severe pain
• Physical therapy for long-term management
• Specialist consultation if pain persists

🌿 Preventive Measures

• Maintain healthy weight and strong core
• Regular stretching or exercises like Tai Chi/Qigong
• Avoid sudden twisting or heavy lifting
• Practice mindful posture when sitting, standing, or sleeping

💬 Key Message

Sciatica is caused by compression or irritation of the sciatic nerve, leading to leg pain, tingling, or weakness.
Gentle stretching, proper posture, massage, and mindful exercises can relieve symptoms and help prev

25/02/2026

Carpal tunel syndrom

21/02/2026

26/01/2026

📞078-431-800 /10:00-18:00h

29/12/2025

🧠 Distribution of cervical nerve roots (C4 - C8)

Cervical Nerve Root Distributions
Places where pain goes
The affected muscles
The kinetic functions of each nerve root outside of the neck vertebrae.

This information is used to identify any compressed nerve when there is pain, tendency, or weakness.
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🔹 C4
The Pain :
Top of the shoulder
The neck

The muscles :
Semi-permanent ( Trapezius )
Rhomboids ( Rhomboids )
Function :
Shoulder Elevation

📌 Note:
C4 pain is usually positioned in the neck and shoulder without going down to the hand.
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🔹 C5
The Pain:
Outer side of the shoulder
The upper arm
The muscles:
Deltoid (Deltoid )
Biceps ( Biceps )
The job:
Sn**ch the shoulder
Bend the elbows

📌 If C5 is affected:
It's hard to lift arm sideways or carry light objects.

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🔹 C6

The Pain:
Outer arm
Thumbs up 👍

The muscles:
The biceps
Wrist basins

The job:
Bend the elbows
Stretch the wrist

📌Very popular with cervical disc
Pain + tilt in thumb and weakness in the grip.
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🔹 C7

The Pain:
Behind the arm
Middle finger ✋

The muscles:
Triceps (Triceps )

The job:
Elbow individual
Bend the elbow

📌 The most nerve stem affected by the disc
Weakness to push or push ups.

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🔹 C8

The Pain:
The inner thigh
Pinky and pinky 🤙

The muscles:
Finger twists

The job:
Bend the fingers
The power of the grip

📌 If C8 is affected:
Weakness of grip + difficulty of holding small things.

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📌 This plan helps doctors and therapists to:

Determining the nerve pressure level

Diagnosis of cervical disc or herniated slip

Attaching the pain spot to the injured paragraph

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First off: How to differentiate nerve pain and muscle pain? 🧠💪

🔴 Nerve pain

Extends from neck to arm or fingers

The sensation of loading / electric / burning

Yazid with:

Shake That Neck

Bend over or roll over

Clear weakness in a certain movement.

🔵 Muscle pain

My situation in one place

A feeling of pull or heaviness

Getting better with a massage or a warm up

No taping or shivering

📌 A golden rule:

> any hand pain + tendon = often a nerve not a muscle

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Secondly: simple tests to find out which nerve is affected 🔍

⚠️Test without violence or extreme pain

28/12/2025

ZA DONJA LEĐA NE POSTOJI “JEDNA VJEŽBA”
Problem s lumbalnim dijelom rijetko je u „slabim leđima“.

Najčešće je u kontroli, disanju i pogrešnom redoslijedu.

Ove vježbe ne traže brzinu ni snagu.

Traže pažnju.

Ako se gubi kontakt leđa s podlogom, gubi se smisao.

Ako disanje postane plitko, gubi se stabilnost.

Ako se javlja bol, tijelo šalje jasnu poruku.

Ovo nisu vježbe za svakoga i nisu rješenje za svaku dijagnozu.

Ne brojite ponavljanja – pratite što se događa s tijelom.

Ne jurite serije – zadržite kontrolu.

Ovo nisu vježbe „za odraditi“, nego za naučiti.

Razlika između pokreta i kontrole mijenja cijeli odnos prema leđima.

Prije započinjanja ovih vježbi, osobito ako imate bolove ili dijagnozu, preporučuje se savjetovanje s liječnikom.

Ako ste ih već radili, napišite u komentaru što vam je pomoglo, a što nije.

Ako niste, slobodno napišite što vam je trenutno najveći problem s leđima. 🤍💫