Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. It usually affects only one side of your body. Sciatica commonly occurs when a herniated disk, bone spur on the spine or narrowing of the spine (spinal stenosis) compresses part of the nerve. This causes inflammation, pain and numbness in the affected leg.
The severity of the sciatic pain can vary widely, from a mild ache to a sharp, burning sensation or unbearable pain. Sometimes it can feel like a jolt or electric shock. Sneezing or coughing and prolonged sitting can make symptoms worse. Some people may also experience numbness, tingling or muscle weakness in the affected leg or foot. You might have pain in one part of your leg and numbness in another part. Sciatica usually occurs due to the age-related changes in spine, obesity, carrying heavy loads, and prolonged sitting. Diabetes can also increase your risk of nerve damage.
Prevention is better than cure. Although, it is not always possible to prevent sciatica, you can take steps to protect your back by exercising regularly, maintaining proper posture when you sit, and by using good body mechanics when standing and lifting something that is heavy. According to Dr. Mark Kovacs, a certified strength and conditioning specialist, the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.” You can try exercises like the reclining pigeon pose, sitting pigeon pose, forward pigeon pose, knee to opposite shoulder, sitting spinal stretch, standing hamstring stretch, basic seated stretch, standing piriformis stretch, groin and long abductor muscle stretch, and scissor hamstring stretch.
Your doctor may advise you to take in medications (anti-inflammatories, muscle relaxants, narcotics), physical therapy, steroid injections and if the compressed nerve results in significant weakness, loss of bowel or bladder control, or if your pain worsens over time or doesn't respond to other treatments, surgery to remove the portion of the herniated disk that is pressing on the pinched nerve may be recommended.
DMO II Rowence F. Zorilla, RND
References:
1. Sciatica
https://www.mayoclinic.org/diseases-conditions/sciatica/symptoms-causes/syc-20377435
2. 10 Stretches for Sciatica Pain Relief
Medically reviewed by Amy Elizabeth Wolkin, PT, DPT, MBA — Written by David Heitz and Erica Cirino — Updated on October 28, 2021
https://www.healthline.com/health/back-pain/sciatic-stretches#What-is-the-sciatic-nerve?
