Sciatic nerve pain or sciatica refers to a pain sensation that travels from the lower back and down the leg to the foot. It is caused by a compression or irritation of the sciatic nerve and commonly affects people between the ages of 20 and 60. Sciatic nerve pain typically affects only one side and the type of pain can differ from mild to severe or radiating to sharp.
Causes of sciatic nerve pain
Sciatic nerve pain can be caused by one or more of the following –
Sciatic pain can be a debilitating and painful condition, but there are some very simple and easy things you can do to ease and relieve sciatic pain.
1. Heat and movement
We are all told when we are sick or in pain to lay down and rest. But in order to reduce the impact of sciatic nerve pain, movement is key. It is recommended that you avoid sitting or lying down in bed for long periods of time. Instead, go for short walks or perform some gentle work/home tasks. Using a heat source like a wheat or instant heat pack over the area when in a laying down or seated position will encourage blood flow to the painful area and aid in the relaxation of surrounding muscles when you are unable to get moving.
2. Practice good posture
Practicing good posture habits can help reduce muscle tension, spinal misalignment and the overall occurrence of sciatic nerve pain. Some good posture habits include:
Bringing your shoulders back and slightly squeezing your shoulder blades together when sitting or standing
3. Sciatica stretch – supine twist
The supine twist stretch is a great way to stretch the sciatic nerve and the muscles surrounding.
4. Sciatica stretch – knee hugs
This next exercise is a personal favourite as knee hugs will not only stretch the sciatic nerve, but also targets the glute muscles and lower back
5. See a Chiropractor
Chiropractors are trained allied health professionals who can help reduce and restore movement into joints which may help relieve the pressure and irritation on the muscles and nerves throughout the body. They can help with sciatic nerve pain by providing education, advice and health care required to help improve mobility and pain intensity in the lower back and leg area.
Try incorporating these simple but effective tips into your daily routine to help deal with sciatic nerve pain. If you have any questions or require tailored advice, contact us or another trusted health care professional.
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