Sciatic nerve pain – also called sciatica – is characterized by pain in the lower back that radiates down the leg to the knee and, in some cases, all the way to the foot. It is sometimes accompanied by muscle weakness, and does not always affect both sides of the body evenly or at the same time. Irritation to the sciatic nerve causes sciatica; common causes are a herniated disc or injury sustained while picking up heavy objects.
Causes
Herniated, or slipped, discs are the most common cause of sciatic nerve pain. These discs act as a cushion between vertebrae. When a disc ruptures, its jelly-like substance puts pressure on the sciatic nerves, leading to sciatica. Sciatica also occurs whenever the spine is out of alignment – whether due to an injury, pregnancy or osteoarthritis.
Home Treatments
When the sciatic nerve is irritated, it becomes inflamed. This inflammation is the key to treating sciatica at home. Start by applying a cool compress to the lower back. The cold pack helps stop the inflammation, reducing the pressure on the nerve. Alternating between a cold pack and heating pad also helps; while the cold stops inflammation, the heat increases the movement of blood in the injured region while promoting increased flexibility. Gentle massage along the lower back – and any area feeling the radiating pain – helps alleviate the pain as well. Protect the back from further injury by ensuring proper alignment of the spine. While lying on your back, place a pillow under your knees or lay on your side with a pillow between your knees.
Stretching Exercises
Maintaining your activity level is important when it comes to dealing with sciatic nerve pain. Decreasing your activity level leads to decreased flexibility and weaker muscles, increasing the risk the pain may return or worsen. Exercises fall into two categories: stretching and strengthening. Your stretching routine should include exercises that alleviate the pain and increase the flexibility in the injured area to prevent future sciatic nerve pain. Stretching the hamstrings is especially important, as tightness in the legs is often linked to tightness in the lower back. Lay on your back with knees bent, feet flat on the ground. Grab your right leg from behind the knee, gently pulling it toward your chest; hold it for several minutes, gradually and gently increasing the stretch. Avoid stretches that involve twisting the lower back; these exacerbate sciatic nerve pain.
Strengthening Exercises
In addition to increasing your body’s flexibility, increasing its strength helps ward off sciatica. Increasing your core strength – the muscles in your torso – is also important. Abdominal exercises include situps; do these by laying on your back, knees bent, feet flat on the floor. Place your hands behind your neck for support and raise your head, shoulders and upper back off the ground. Hold for two to four seconds before lowering, then repeat. Strengthen the lower abs by laying flat on the ground, legs straight. Lift your legs 8 to 12 inches off the ground for eight to 10 seconds. To strengthen your back, do the “superman” exercise. Lie flat on your stomach, arms extended straight in front and legs extended behind you. Lift the right arm and left leg a few inches off the floor for eight to 10 seconds, then lower and raise the left arm and right leg. Repeat this exercise 10 to 12 times on each side.
