Sciatica is a relatively common condition and can affect a wide variety of people at any point in their life. As we have discussed previously, the symptoms can vary greatly from person to person and can be quite debilitating for some. Early diagnosis and intervention are key in the management of sciatica so here are some simple and often effective tips to help with sciatica pain.
Pain control - It is essential to be on top of the sciatic pain, especially for patients who are experiencing high levels of pain. Using cold and hot therapy is often helpful but in some cases -patients experiencing high levels of sciatic pain for example- it can be necessary to speak to your GP. Your doctor can prescribe medication to help ease the pain and break down the cycle of pain if sciatica has been persisting. Pain control is key as it will allow more exercising.
Keep mobile - It might sound counterintuitive but keeping mobile often helps relieve sciatic pain. Usually moving around or light walking - flat ground - is often enough to help relieve some of the sciatic pain. Some gentle low back mobility exercises such as knee hugs - lying onto your back on the floor and gently rocking your knees to your chest - can also be beneficial.
Avoid staying in the same position for too long - People suffering from sciatic pain often don't like standing up or sitting for too long. If your job requires you to be sedentary, make sure you change position often, if feasible. If you have to sit, you might find it beneficial to sit on a cushion or pillow but make sure you get up and move around regularly.
Gently stretch the sciatic nerve - It often provides relief to the patient and depending where the sciatic nerve is irritated, two stretches can be performed. Gently stretching your buttock muscles (AKA glutes) can be beneficial. This is mainly a static stretch (stretch and hold) targeting the buttock area from where the sciatic nerve travels down the leg. You can also perform a more dynamic stretch called “neural flossing” which involves combining leg and head movements in a seated position to help mobilize the sciatic nerve throughout its course. These stretches are best to be shown to you by a musculoskeletal specialist
So, as you can see, there are quite a few things which can help with sciatica but it is essential that you consult a musculoskeletal specialist or your GP if the symptoms persist.