Most often, it is associated with often associated with back discomfort, sciatica tends to be more painful in the butt as well as the leg. This is because the pain runs through the sciatic nerves, the longest nerves of your body. The sciatic nerve is bilaterally oriented starting from to the bottom of your spine through the muscles in your buttocks, and through to the back of your leg.
In the previous two articles of this series, I have helped you learn more about the causes that could be causing your back discomfort and also how you can start finding relief through exercises. We now focus on helping those suffering with sciatica.
There is no magic bullet to relieve sciatic pain.
When it is injured, compressed, or irritated, the sciatic nerve can cause significant discomfort, which can include shooting pain on the lower part of your foot on one side and a constant tingling sensation, or numbness and weakness in the back of either or both of your legs. Up to 40% of people suffer from sciatica throughout the course of their lives, according to experts estimated. If not treated properly the condition could develop into chronic.
If you’ve had sciatic pain, then you’ve probably been searching for hours on the internet for methods to alleviate it but only to find contradicting recommendations. This is since sciatica is a signification of a variety of diseases that respond to a variety of treatment options. The most prevalent causes result due to either nerve compression originating through the lumbar spine or nerve impingement as a result of muscles tension within the buttocks which entraps in the sciatic nerve.
Due to the many causes of sciatica, there’s no single solution that can be relieving. But, the correct exercises that are performed regularly are effective in not just alleviating sciatica but also in preventing it from recurring. Learn more about the techniques you can assist you in determining the source of your pain as well as the most effective ways to relieve it.
Exercises to relieve stress and prevent
You might feel your most severe sciatic nerve discomfort in your muscles around your butt, or down your leg, however that discomfort doesn’t mean that it’s caused by it. Though hip muscle tension could be the reason for the discomfort, the pressure on the nerve could be coming from your lower back because of spinal pressure and pelvis positioning. This is why you should test various exercises to address these different areas to determine the response to your pain.
Below, I’ll outline the most effective ways to find the root of your pain. I will also discuss exercises to do for pain relief as well as prevention. If you are doing any exercise you should stop right away if the discomfort increases or you feel “wrong.”
The exercises below are designed to target the most frequent causes of sciatica however, not all forms of back discomfort respond the same way therefore not all exercises are suitable for all people.
Note: Discuss with your physician to determine the root of your pain . You should also get permission before you begin any exercise routine.
The origin: Lumbar spine
If you’re sciatica originates from your lower lumbar spine and pelvis it assists in activating and strengthen the deep muscles in your core to support your lower back and also to bring your pelvis into an upright position.
The seated bent-knee exercise shown in this video will build up the lower, deep core muscles and activate the thighs in your inner thighs, which helps adjust your pelvis. If sitting on the ground is too to you right now then try an alternate version of the exercise in an exercise chair (also shown by the instructor in the video) or proceed back to breathing bridge exercise in the next part of the series. It strengthens muscles in a similar way.
When you do this exercise, or one of other variations mentioned above, make sure you be aware of your connection to your body and mind so that you are able to comprehend the sensations you feel and the appropriate response. If the discomfort becomes more intense or worsens you should stop right away. If you notice that your pain has decreased it means you’re on the right course to treat your sciatica. Do two to three rounds of this workout once or every day for the next few days to observe the way you feel.
It is also possible to give this exercise for your hips because it helps adjust your pelvis in order to alleviate pressure on your lower lumbar spine.
Origin: Buttocks and hips.
We’ve discussed how tight hips cause lower back compensation, which can cause back discomfort. Hips that are tight can cause sciatica because of tight muscles that lie in the buttocks — called your piriformis muscles — which put stress on your sciatic nerve. This is called piriformis syndrome. When piriformis syndrome is the root cause of your sciatic pain by releasing stress in the hips will relieve pressure off of the nerve to ease your symptoms.
The hip-opening seated twist that you see in the video was intended for stretching your piriformis. Do this exercise slow and cautiously be aware of your posture as you turn. The twist must begin from your mid-back. Don’t push it as compensating from your lower back could cause further disc issues in your lumbar spine. Stop if your pain worsens.
If you find that the sciatic symptoms diminish after performing this exercise, you should do at least two or three rounds or twice daily for several days to observe how far you can go. Try the hip-opening reclined as well as the seated figure-four exercises in the complete video at the top of this post.
Techniques for soft tissue massage like massage or foam rolling, can help with symptoms however, the only method to prevent sciatica is to use corrective exercises to increase, improve and realign the regions of your body which were responsible for the problem initially.
Check out the last installment of our series that will guide you to develop an effective, long-term plan to maintain your back health and an active, pain-free lifestyle.
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