Avoid Prolonged Rest And Start A Structured Progressive Exercise Routine
While it seems counterintuitive to recommend staying active rather than rest, your pain will increase with prolonged inactivity and decrease with motion.1
Useful tips to help you stay active during the day are:
- Use the stairs instead of an elevator.
- Park in a distant parking space to get a few extra walking steps.
- If you have a desk job, get up every 30 minutes to an hour and walk a short distance.
- Consider switching to a standing desk with adjustable height.
- Perform simple stretches that you can do while sitting on your office chair, such as stretching your hamstrings.
- Go for regular, short walks in the morning and/or evening, even if it is for a few minutes every day.
It is a good idea to work with a physical therapist and/or make exercise a part of your daily routine. A regular routine of structured exercise can help support and hold up your spine and lessen your sciatica symptoms by strengthening your abdominal, core, lumbar , and pelvic muscles.2,3,4 Your spinal discs are also nourished when you exercise, allowing the flow of nutrients and encouraging healing.5
See Slideshow: 9 Exercises for Sciatica Pain Relief
How Long Should I Try Self
Every person with sciatic pain is different. The type of pain can be different, the intensity of pain is different and the cause of the pain can be different. In some patients, a more aggressive treatment may be tried first. However, generally speaking, if a six-week trial of conservative, self-care treatments like ice, heat, stretching, over-the-counter medicines has not provided relief, its time to return to a healthcare professional and try other treatment options.
Other treatment options include:
Which Treatments Have You Already Tried
There are several ways to manage sciatica without surgery, depending on the cause. They may include pain relief medications, steroid injections, physical therapy, aquatic therapy, meditation and nerve blocks, among others. What works for one person may not be as effective for someone else.
There are several types of doctors who treat sciatica pain. If you feel like you have exhausted your options with your primary care physician, consider making an appointment with a rehabilitation physician or a pain medicine specialist before calling a surgeon. Because every person experiences pain differently, it often takes working with the right specialist to find the combination of treatments that works for you.
Read Also: Does Ginger Ale Soda Help With Gas
What Can I Do To Relieve Sciatica Pain
The first step is to take painkillers to control the pain and make yourself more mobile. You can combine paracetamol and ibuprofen to relieve pain and reduce inflammation.
You should also focus on maintaining a good level of physical activities. This can include walking, cycling, gentle stretching, yoga, pilates, swimming, etc. Anything you can do to increase your mobility safely and gently is going to be helpful.
Do The Benefits Outweigh The Risks
Like most surgeries that require general anesthesia, sciatica surgery comes with the risk of blood clots and heart attack. Infection is also a risk with most surgeries. And since this particular operation involves tissues around a nerve, nerve injury is a possibility.
In addition to the general surgery risks, there may be risk factors specific to your background, lifestyle or state of health. Doctors call them comorbidities. They may increase your risk during the surgery or affect how successful the surgery is in relieving your sciatica pain. Studies have shown that factors such as smoking, high blood pressure, diabetes and duration of the sciatica pain before surgery may affect the outcome of the procedure.
If you are seriously considering sciatica surgery, it’s important to partner with a surgeon who would look beyond your physical symptoms and help assess many other factors that may influence your decision.
You May Like: Does A Heating Pad Help Sciatic Nerve Pain
Types Of Sciatic Nerve Pain
Sciatica pain is usually described with a wide variety of characteristics. This pain has the potential to worsen over time and may become debilitating. The pain may come and go or stay for longer periods and may get relieved with certain postures, exercises, and/or medications.
How Is Sciatica Treated
The goal of treatment is to decrease your pain and increase your mobility. Depending on the cause, many cases of sciatica go away over time with some simple self-care treatments.
Self-care treatments include:
- Appling ice and/or hot packs: First, use ice packs to reduce pain and swelling. Apply ice packs or bag of frozen vegetables wrapped in a towel to the affected area. Apply for 20 minutes, several times a day. Switch to a hot pack or a heating pad after the first several days. Apply for 20 minutes at a time. If youre still in pain, switch between hot and cold packs whichever best relieves your discomfort.
- Taking over-the-counter medicines: Take medicines to reduce pain, inflammation and swelling. The many common over-the-counter medicines in this category, called non-steroidal anti-inflammatory drugs , include aspirin, ibuprofen and naproxen . Be watchful if you choose to take aspirin. Aspirin can cause ulcers and bleeding in some people. If youre unable to take NSAIDS, acetaminophen may be taken instead.
- Performing gentle stretches: Learn proper stretches from an instructor with experience with low back pain. Work up to other general strengthening, core muscle strengthening and aerobic exercises.
Recommended Reading: Can Orthotics Help Knee Pain
Increase Hip And Hamstring Flexibility
Stiff hamstrings, glutes, and hips can alter your posture and increase the stress on your lower back, which may contribute to sciatica. Most types of sciatica will benefit significantly from a stretching routine that targets the hips and hamstrings and relieves an overused or inflamed piriformis muscle. The piriformis is a small muscle that attaches at the base of the spine and runs just above the sciatic nerve. Prolonged inactivity or sitting compresses the piriformis over the sciatic nerve, which can lead to aggravation and pain. Reverse the effects of tight hips and hamstrings by adopting a simple stretching routine or incorporating yoga into your overall fitness regimen.
Here are two ways to stretch your piriformis muscle and relieve pain.
Surprising Ways You May Trigger Your Sciatica
High Heels and Uncomfortable Shoes
Fans of fancy footwear: if you have sciatica and just cannot seem to shake the pain, your high heels may be causing your discomfort. High heels change your distribution of weight, putting pressure on the front of your foot and causing you to push your hips forward.
When you walk or stand too long with your pelvis pushed forward like this, it puts stress on your hamstrings, stretching them. Since the sciatic nerve is located by the hamstrings, this constant stretching and pressure can do a lot of damage to your sciatic nerve.
Uncomfortable and un-cushioned shoes can also be hard on your feet and your hamstrings.; At minimum, try to wear shoes with support built-in, avoiding heels and non-supportive shoes like flip-flops. There are also shoe inserts you can purchase that are designed specifically for people with sciatica.
Carrying Items in Your Back Pockets
If you find yourself always carrying your phone, wallet, or other bulky and heavy items in your back pockets, you could be unknowingly triggering your sciatica. Although this is not an officially recognized cause of sciatica, many people who suffer from this condition have coined their own terms such as back-pocket sciatica and cell phone sciatica.
When you sit down with items in your back pocket, they can put unnecessary pressure on your piriformis muscle, which is located right by your sciatic nerve. Imagine you have a full wallet in one pocket:
Tight Pants
Sitting Too Much
Read Also: How To Sprain Your Wrist Without Pain And Fast
Using Shoes With High Heels And Arent Adequately Cushioned
Wearing high-heeled shoes shifts your body weight and the center of gravity, forcing you to hunch forward at the hips. On the other hand, footwear without cushioned insoles contributes to transferring the impact of steps to the hips or back. These events can lead to stretching of the hip and the knee muscles alongside the sciatic nerve, resulting in irritation and compression.
Posture Correctors And Back Supports
Research suggests that an incorrect posture can lead to a lot of back problems, including sciatica. Sciatica occurs when anything is impinging the sciatic nerve, and if you have poor posture, the misalignment of the bones or muscles can put up pressure on the sciatic nerves. If you have poor posture, you can use posture correctors, and lumbar back supports such as pictured below to prevent further misalignment of the spine or muscles from creating a much better pathway for your sciatic nerve.
Also Check: Naproxen Sodium For Back Pain
Secret #: Chiropractic Care
What is the best treatment for sciatica? In a nutshell, comprehensive chiropractic care.
Chiropractors are specialists in all things to do with the musculoskeletal system of the body, so it makes sense that they would know the best ways to treat the root cause of your pain! Whether it is from a bulging disc or a lumbar subluxation, your chiropractor can diagnose and treat your problem, virtually eliminating sciatica pain for most people.
One study comparing chiropractic manipulations to simulated manipulations found chiropractic manipulation to be effective for sciatica pain relief. These manipulations, also known as spinal adjustments, can help align the spine and relieve pressure on the disc that is pressing on the sciatic nerve in the lumbar spine.;
Here at Better Health Chiropractic & Physical Rehab, we have successfully treated over 6,000 sciatica cases in Juneau since 1998 using a proven combination of non-invasive treatments. Patients suffering from sciatica’s big pain in the behind can call any of our three clinics before 4 pm and get in to be seen that same day.
You should know that not only do we offer secrets 1, 2, and 3, but our chiropractors can also offer advice about secrets 6, 7, and 8 all in one location!
How to get rid of sciatica pain forever? Of course, this wont be possible if you suffer from certain health problems, but for most people, regular visits to your chiropractor will keep sciatica pain from ever rearing its ugly head again!
Is The Weight Of Pregnancy The Reason Why So Many Pregnant Women Get Sciatica
Its true that sciatica is common in pregnancy but increased weight is not the main reason why pregnant women get sciatica. A better explanation is that certain hormones of pregnancy cause a loosening of their ligaments. Ligaments hold the vertebrae together, protect the disks and keep the spine stable. Loosened ligaments can cause the spine to become unstable and might cause disks to slip, which leads to nerves being pinched and the development of sciatica. The babys weight and position can also add pressure to the nerve.
The good news is there are ways to ease sciatic pain during pregnancy, and the pain goes away after birth. Physical therapy and massage therapy, warm showers, heat, medications and other measures can help. If you are pregnant, be sure to follow good posture techniques during pregnancy to also ease your pain.
Don’t Miss: Can Neck Pain Cause Nausea
What Is Sciatica Exactly
Sciatica isnt actually a condition, its simply what we call the pain caused by the irritation of the sciatic nerve. The sciatic nerve is the longest nerve in the human body and because it covers so much area, there are lots of opportunities for it to become irritated. Sciatica is usually caused by a compressed nerve in the lower spine and the pain it produces can range from rather mild to very severe. Its estimated that up to 40 percent of people will experience sciatica at least once in their life and if youre one of those people, you know it can be very painful and annoying.
Some people confuse general back pain with sciatica but sciatica isnt limited to just the back. The sciatic nerve runs from the lower back, through the buttocks, and down the legs, ending just below the knee and pain can radiate from any of those areas depending on where the irritation occurs. Its important to note that the pain can occur at any point along the course of the sciatic nerve depending on where the irritation exists and it doesnt have to run the full length of the nerve.
Sometimes, sciatica creates numbness in the leg along the nerve and a tingling pins and needles sensation in one foot. It can be accompanied by numbness in the leg, pain while standing, difficulty breathing, and even anxiety symptoms.
The Different Types Of Sciatica
The two broad categories of sciatica are neurogenic sciatica and referred sciatica.
- Neurogenic:;Neurogenic sciatica occurs when the sciatic nerve gets compressed, which can happen for a variety of different reasons. This type of sciatica often comes along with leg pain that is worse than lower back pain. Someone with neurogenic sciatica might also struggle with symptoms like numbness and muscle weakness.
- Referred:;Referred sciatica is the result of an issue in an area of the body near the sciatic nerve. For example, a problem in the spine or pelvis can cause pain along the path of the sciatic nerve. Someone who has referred sciatica is unlikely to experience the symptoms of numbness and muscle weakness that can come with neurogenic sciatica.
Within the two major categories of sciatica, medical professionals can trace the condition back to the source of pain. Here are three common areas that can cause sciatica.
- L4 nerve root:;This area refers to the L4 vertebra of your lower spine. The L5 vertebra can slip over the L4 vertebra, resulting in sciatic nerve pain. People who have sciatica involving the L4 nerve root might experience pain in their foot and lower leg.
- L5 nerve root:;If the L5 nerve root is causing a problem, the sciatic pain you feel can extend to the top of the foot and into the toes.
- S1 nerve root:;The S1 vertebra is in the lower spine. In sciatica involving this nerve root, you may notice pain in the outside of the foot.
Also Check: How Do You Tell If Your Wrist Is Broken
Avoid Lifting Heavy Objects
Follow your doctors recommendations but generally, in the acute phase of sciatica, avoid lifting objects that weigh more than 15 pounds, Dr. Singh says. And when you lift, do not attempt to lift an object that is far away from your body.
What to do instead: Stand close to the object with your feet shoulder-width apart. Bend your knees and squat down to the object. Lift the object by holding it with your hands on either side, Dr. Singh says. Make sure your head, back, and buttocks are aligned. Tighten your gluteal and abdominal muscles. Lift with your leg muscles by standing up from your squat position, keeping the object as close to you as possible and keeping your spine as straight as you can.;
How To Get Rid Of Sciatic Nerve Pain At Home
June 23, 2015 By Sara
How do you know when you have sciatic nerve pain!
If you feel pain from your lower back to behind the thighs spreading down below your knees, you might be suffering from sciatica. Sciatica can be understood as the pain and sometimes numbness as well as weakness which spreads along the sciatic nerve.
Now what is this sciatic nerve? Lets understand it to know sciatica pain better.
You May Like: How To Tell If Your Wrist Is Sprained
Sometimes Its Just As Important To Know What Not To Do As It Is To Know What To Do When You Have Sciatica Avoiding These Will Cut Your Risk Of Sciatica Symptoms
Sciatica pain often comes on when a bone spur or herniated disc compresses a spinal nerve root in your lower back, causing excruciating discomfort in your back, leg, and butt. If you are living with sciatica, you may be trying everything to stop your pain: physical therapy, epidural injections, and various medications. But did you know there are some common, everyday things that can really aggravate your condition?;
Here’s what not to do when you have sciatica.
Here is what you shouldnt you be doing if you are experiencing the pain that;sciatica;causes.
Sciatica Exercises To Do At Home
When coming into our office isnt possible, or you need sciatica pain relief immediately, make use of these sciatica exercises to do at home. The only equipment these at-home sciatica exercises require is a foam roller and a lacrosse ball.
- Glute Foam Roller: You can do this at home stretch with a simple foam roller. As youll see in the video above, Ashley is using the foam roller to roll over her left glute with her left leg extended. You want to focus on one glute muscle at a time so you can use the force of your full body weight to press down onto the foam roller. Spend 30 seconds to a minute on one side and then switch to your other side.
- Piriformis Stretch: As you can see in the video, Jane pulls her left knee toward her opposite shoulder in order to release tension in the piriformis muscle. If the piriformis muscle is tight, it can put pressure on the sciatic nerve resulting in sciatica pain. Spend 15-30 seconds per side on this stretch but be sure to avoid the bad stretch posture that Jane demonstrates. Its important to keep the hips down on the ground and pull the knee to stretch the piriformis and avoid stretching the back.
-
If youre currently experiencing sciatica pain, give these 4 sciatica exercises to do at home at try. We think youll be pleasantly surprised at how well they can relieve sciatica pain quickly and easily. If your sciatica pain continues, give us a call or so we can get you feeling better faster.
FOR MORE INFORMATION, FILL OUT THE FORM BELOW
Don’t Miss: Stomach Pains And Pregnancy Symptoms
https://kn-my-p-n.b-cdn.net/wp-content/uploads/4-simple-exercises-that-will-relieve-all-kinds-of-sciata.jpeg
https://www.knowmypain.com/what-can-you-do-for-sciatic-nerve-pain/
https://kn-my-p-n.b-cdn.net/wp-content/uploads/4-simple-exercises-that-will-relieve-all-kinds-of-sciata.jpeg
https://knowmypain.weebly.com/know-my-pain/what-can-you-do-for-sciatic-nerve-pain
No comments:
Post a Comment