High Effective Sciatica Exercises for Reducing Pain!

Abstract, Sciatica Pain:

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. Typically, sciatica affects only one side of your body. s

Sciatica most 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 often some numbness in the affected leg. 

Although the pain associated with sciatica can be severe, most cases resolve with non-operative treatments in a few weeks. People who have severe sciatica that’s associated with significant leg weakness or bowel or bladder changes might be candidates for surgery.

What is sciatica?

Sciatica is an irritation of the sciatic nerve, which is the largest nerve in the human body. Sciatic nerves originate from several nerves in your lower back. These nerves branch outward from the spine and then come together at each buttock to form the sciatic nerve, which then radiates down each leg.

What causes sciatica?

Irritation of the sciatic nerve is caused by nerve root entrapment (also known as nerve compression, pinched nerve, or entrapment neuropathy). This particular form of entrapment is called a lumbar radiculopathy since the damaged nerve roots are located in the lumbar (lower back) portion of the spine.

The nerve compression itself may be caused by:

• A herniated disc – also known as a ruptured or slipped disc – in which the gel-like center of an intervertebral disc of the spine sticks out through a tear in its outer ring (called the annulus). This slippage puts pressure on the nerve roots located just next to the disc. Herniated discs can be brought on by wear-and-tear over time or by an acute back injury.
• Spinal stenosis – a narrowing of the canal that houses the spinal nerves.
• Inflammation of nearby anatomical structures caused by:
  • bone or muscle injuries.
  • diseases such as tumors or infections.
  • pregnancy.

Let’s Recap, Common causes of sciatica include:

• Slipped Herniated disk.
• Spinal stenosis.
• Piriformis syndrome (a pain disorder involving the narrow muscle in the buttocks).
• Pelvic injury or fracture.
• Tumors.

Men between 30 and 50 years of age are more likely to have sciatica.

Signs And Symptoms:

• Pain that radiates from your lower (lumbar) spine to your buttock and down the back of your leg is the hallmark of sciatica.
• You might feel the discomfort almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.
•  The pain can vary widely, from a mild ache to a sharp, burning sensation or excruciating pain.
• Sometimes it can feel like a jolt or electric shock.
• It can be worse when you cough or sneeze, and prolonged sitting can aggravate symptoms.
• Usually, only one side of your body is affected.
• Some people also have 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.

Risk factors for acute sciatica:

A. Personal factors:

•  Age (peak 45-64 years).
• The increasing risk with height.
•  Smoking.
• Mental stress.

B. Occupational factors:

• Strenuous physical activity—for example, frequent lifting, especially while bending and twisting.
• Driving, including vibration of the whole body.

Piriformis Syndrome:

Piriformis syndrome is a rare neuromuscular disorder that occurs when the piriformis muscle compresses or irritates the sciatic nerve-the largest nerve in the body. The piriformis muscle is a narrow muscle located in the buttocks. Compression of the sciatic nerve causes pain-frequently described as tingling or numbness in the buttocks and along the nerve, often down to the leg. The pain may worsen as a result of sitting for a long period of time, climbing stairs, walking or running.

Generally, treatment for the disorder begins with:

• Stretching exercises and massage.
• Anti-inflammatory drugs may be prescribed.
• Cessation of running, bicycling, or similar activities may be advised.
• Corticosteroid injection near where the piriformis muscle and the sciatic nerve meet may provide temporary relief.
• In some cases, surgery is recommended.

Differential Diagnosis:

A thorough differential list is important in considering a diagnosis of sciatica and should include. 

• Herniated lumbosacral disc.
• Muscle spasm.
• Nerve root impingement.
• Epidural abscess.
• Epidural hematoma.
• Tumor.
• Potts Disease, also known as spinal tuberculosis.
• Piriformis syndrome.

Treatment Options For Sciatica:

How is sciatica treated?

I. Conservative non-surgical treatment:

If you suspect you have sciatica, tell your doctor about the specific duration and character of your symptoms. The doctor will perform a history and physical examination. After appropriate conservative care, X-rays and MRI scans can confirm whether there is a lumbar nerve root compression.

Conservative treatment is aimed at pain reduction and include:

• Applied cold packs or heat.
• NSAIDs (non-steroidal anti-inflammatory medications) or other pain medications.
• Muscle relaxants.
• Alternative therapies such as acupuncture.
• Physical therapy.

Your doctor or physical therapist may give you instructions about proper bending and lifting to avoid aggravating your condition. In some cases, epidural steroid injections may also help you return to full activity. Most people with sciatica get relief from their symptoms within several months.

Measures to take care of your back at home may include:

• Bed rest is not recommended.
• Back exercises are recommended early on to strengthen your back.
• Start exercising again after 2 to 3 weeks. Include exercises to strengthen your abdominal (core) muscles and improve the flexibility of your spine.
• Reduce your activity for the first couple of days. Then, slowly start your usual activities.
• Do not do heavy lifting or twisting of your back for the first 6 weeks after the pain begins.

II. Surgical treatment:

• For those patients who do not respond to conservative care and experience persistent, disabling sciatica, surgery may be warranted.
• Your doctor will determine whether you are a candidate for surgery based on the duration and severity of symptoms.
• If your condition is causing cauda equina syndrome (which includes symptoms such as bladder dysfunction, incontinence, or severe numbness in the buttocks) may be an indication that you should have immediate surgery.

The surgical treatment for sciatica is spinal decompression surgery. The goal is to remove any disc herniation or stenosis (narrowing of canal) that is pressing on the affected lumbar nerve to ease the leg pain and associated symptoms of numbness and weakness.

There are several different decompression surgeries, dependent on which nerve roots are affected. They include:

• Laminectomy.
• Laminoplasty.
• Laminotomy
• Microdiscectomy.

In general, more than 90% of sciatica surgery patients have successful outcomes.

Alternative Therapy Treatments for Sciatica Pain Relief:

Sciatica pain relief can come in other forms that are more natural and can be very helpful.

• Chiropractors are known for helping patients with sciatica and are trained to do it through spinal adjustments, infrared laser therapy, light therapy, exercise therapy, and much more.
• Chiropractors are trained extensively to help patients as much as possible to not only help with decreasing pain but also healing. They also help patients to avoid surgery if at all possible.

 

In order to further help with sciatica pain relief,

• lifestyle changes may have to be implemented as well.
• To help speed up recovery, exercise is an important factor.
• Remember that exercise increases blood circulation thus promoting the healing process. But, it is vital that you know which exercises to do and those that you should avoid.

 

Since sciatica is caused by different medical conditions, consult your medical professional such as your chiropractor or physical therapist about the exercises that you can safely do to aid in your recovery.

• Massage may also be helpful as well as stretching to loosen up the tightened muscles. Heat application relaxes the muscles as well.
• Avoid sitting and standing for long periods of time since this is known to worsen the pain in the sciatica.
• Also, do not attempt to carry heavy objects since it further aggravates the pain. Use proper body mechanics at all times.

However,

if the mentioned ways to treat sciatica pain prove unsuccessful, surgery may have to be considered. This happens when there is progressive weakness or difficulty in movement. Watch out for signs of loss of bladder or bowel function. These cases may require immediate surgery. There are many treatments for sciatica pain relief. But before proceeding to any one of them, always consult a physician first to be able to find out the underlying medical condition causing sciatica.

Contact your physician if any of the above symptoms in order to rule out any serious ailments that may need immediate surgery. When treating sciatica, you are not only targeting the pain, but the condition causing it as well.

Prevention:

Prevention varies, depending on the cause of the nerve damage. Avoid prolonged sitting or lying with pressure on the buttocks.

Having a strong back and abdominal muscles is important to avoid sciatica. As you get older, it’s a good idea to do exercises to strengthen your core.

What Does a Typical Sciatica Exercise Program Consists of?

The sciatica exercise program involves three areas which are strengthening:

stretching and low-impact aerobic exercises:

 The strengthening exercises are to make the core strong. It putting all the pieces together. Not only is strengthening the back important, but also the supporting muscles, ligaments, and tendons form an integral part of the support system.

By working on all these elements one can reduce sciatica pain:

 Strengthen the abdominal and back muscles through exercises like curl-ups, sit-ups, and back extension. Stretching is the second part of the key to a well-balanced sciatica exercise program. The muscles can get tight and produce stress on the lower back.

Types of Sciatica Exercise Routines

There are many types of sciatica exercise routines, However, all of them have the following characteristics.

You should ask your doctor before you do any sciatica exercise routines. They are not all intended to be used for all conditions,  you need to:

A. Specific Diagnosis:

• Receiving a specific, medical diagnosis is essential.
• Exercises that are beneficial if you have spinal stenosis may not be beneficial if you have a lumbar herniated disc.
• Remember, the wrong kind of exercise can cause additional pain and suffering.
• See a medical professional before you start any type of sciatica exercise program, even if you’re thinking about engaging in exercises that are seemingly harmless.

B. Exercise Correctly:

• To get the most out of any exercise program and even avoid further damage, you need to use proper form while exercising.
• The best way to learn how to do your exercises correctly is to seek the advice of a professionally trained medical specialist.

Here’re Some Stretching Sciatica Exercises That Will Help The Sciatica Pain:

1. Strengthening: 

• It is important to strengthen the muscles of the abdominal wall and back. Physicians explain that many of these muscles are small and typically are not as strong as they should be. This exercise may seem simple but done on a regular basis is effective:
• Lying on your back, place your hands on your tummy below the navel.
• Draw in your stomach.
• The goal is to press your stomach against your spine.
• Hold for a count of three and repeat 10 times try to do three sets of 10.

2. Aerobic exercise:

•  All muscles perform better if they are regularly used rather than left idle to atrophy.
• Aerobic exercise will improve your general health and help reduce weight.
• Excessive weight will put increased pressure on the spine and can contribute to sciatica.
• For sciatica sufferers, it is best to avoid high-impact aerobic exercise.
• Walking and swimming have been found to have the best results in building resistance to sciatica.
• you need to build up to around 3 miles (5 km) per day at a brisk pace.

3. Acupressure:

It’s about stimulating certain special “pressure points” for pain relief and to ultimately cure your sciatica (or any other pain for that matter) for good. And the good thing about acupressure is that you can do these special exercises yourself in the privacy of your own home.

4. Core Muscle Strengthening:

Several sciatica exercises concentrate on strengthening the abdominal core area and back muscles in an effort to provide you with better back strength and support.

5. Hamstring Stretching:

• Many sciatica problems will benefit from hamstring stretching.
• The hamstrings muscles are located in the back area of the thigh.
• If they are overly stressed or tight, lower back stress will be increased, intensifying sciatica symptoms.
• Exercise tends to relax this muscle group.

6.Yoga:

• Yoga is very helpful when you are trying to strengthen up your body.
• You can do many different types of yoga stretches to help ease your sciatica pains.
• You should lie down on your stomach.
• Once again, do this on a soft surface.
• Laying on your stomach you should push up and rest on your elbows.
• Look upward and take deep breaths.
• You should have a very small curve to your spine while doing this stretch.
• This type of stretch can be very helpful in some cases of sciatica.

7. Chair exercise:

• This exercise helps the abdominal as well as lower back muscles. This exercise is effective and safe.
• Firstly place your knee on the seat of the chair and your hips at the top where it is padded.
• If you do not have a chair that is padded then cover the top with a thick towel.
• Place your arms behind your neck and slowly bend forward from the hip and lower the upper body going towards the floor.
• Hold for a few seconds and then straighten upwards.
• Repeat this exercise for eight cycles.

Before starting any exercise program, you should see a medical professional for a proper diagnosis. Your doctor will work with you to create a treatment and exercise program that will work best for you based on your overall health and the issue that is creating yours.

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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.” s

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