The sciatic nerve is a part of our body that binds the spine and the femur, and consequently allows the movements of the hips, upper legs, and our feet.
Physiotherapist Dirk Laubscher reveals:
“Sciatica is a condition characterised by pain running down the back of the leg, usually from the lower back. It is the name given to any pain caused by irritation or compression of the sciatic nerve, which is the longest nerve in your body.”
The pain caused by sciatica is unbearable and intense, and this condition is common due to bodily injuries, ruptured disc, or spinal stenosis.
When you experience sciatic nerve pain, doctors recommend patients to check their lower back and hips immediately. The pain extends to the lower limbs and feet, leading to bone and lower back pain.
According to NSPC, this health problem is accompanied by a set of painful symptoms that increase daily and during the simplest movements:
Most regularly diagnosed sciatica symptoms include:
Usually in the back of the leg, and often much worse when sitting than standing up.
Burning and Tingling
Burning or tingling sensations felt everywhere along the length of your leg.
Weakness or Numbness
Another common sciatica symptoms include weakness or numbness in the leg and difficulty moving your foot or toes.
Chronic Pain on One Side
One of the significant sciatica symptoms is that it points only to affect one side of a patient’s body. It can extend all the way from the lower back down to the foot or toes but will always be on either the right or left side of a patients body.
Acute Pain When Rising
Patients may feel severe, sharp pain when rising from a sitting position.
Most Relief When Lying Down
Most sciatica symptoms are exacerbated by standing or sitting, and can be slightly relieved for a time if the patient lies prone.”
Many times, people turn to painkillers such as ketoprofen, acetaminophen, muscle relaxants, aspirin, and antidepressants. The best approach to treat this issue is to start exercising daily.
Remember, you should always warm up before doing the following exercises:
Exercise 1: Supine Piriformis Stretch
Lie down, cross the sore leg toward the chest, bend the knee, and hold it with your hand. Hold the position for 30 seconds.
Exercise 2: Standing Piriformis Stretch
Of a standing position, place the affected leg above the knee of the other leg, and lower the hip to a sharp 45-degree angle. Turn upfront, with the spine straight, while you extend the arms to be aligned to the floor. Hold this position for 30 seconds, and repeat with your other leg.
Exercise 3: Outer Hip Piriformis Stretch
Lie down with your hurt leg bent, and the foot near the ankle of the other leg. Curl your leg to the opposite side and touch the floor with the knee, then raise the hand of the painful side. Lower the arm in the opposite direction of the knee, while attempting to touch the ground with the shoulder. Hold like this for 20 minutes, and repeat on your other side.
Exercise 4: Long Abductor Stretch
Sit relaxed, stretch the legs out and far apart, bend forward, and place the hands on the ground. Attempt to touch the floor with the elbows, and hold like this for 20 seconds.
Exercise 5: Short Adductor Stretch
Sit down, place the feet together in front of your torso, hold the right ankle with the left hand, and the left one with the right hand. Drive down the knees, and stay for a minute. Take a minute break, and wave the legs quickly.
Exercise 6: Side-Lying Clam
Lie on your affected side, tilt the legs back into an L shape, with one foot above another, with the sore hip high. Lift the top knee, and hold it for a few seconds. Repeat 15 times.
Exercise 7: Hip Extension
Begin with the hands and knees on the ground, and the hands aligned with your shoulders. Raise the sore leg while keeping your knee tilt, and then lower it. Do 15 repetitions.
Exercise 8 : Supine Piriformis Side Stretch
Lie on the ground with both legs flat and the back straight up the sore leg. Place the foot on the outside of the other leg, close to the knee. Keep the shoulders and hips on the ground, while pulling the knee of the affected leg across the middle line of your body. Stay for 30 seconds, and repeat with the other leg.
Exercise 9: Bottom Stretch for the Piriformis Muscle
Begin on all fours, with the foot of the painful leg under the stomach. Next, curl it toward the opposite side, near the hip, and the knee toward the shoulder. Reach the floor with the forehead, stretch the other leg, and push the hips towards the floor. Hold this position for 30 seconds and repeat it three times.
Exercise 10: Seated Stretch
Relax on a chair, cross the affected leg over the other, keep the chest up front, and the back straight. Breathe in deeply, and bend gently. Hold it for 30 seconds, and repeat with the other leg.
Exercise 11: McKenzie Press Up
Rest on the floor with the face down, and stay for a few minutes. Next, place the elbows on the ground, and breathe deeply. Go down again, and relax for 2-3 minutes.
Repeat these exercises daily, and you will soon experience notable relief in the symptoms.
Source Healthy Food House
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