How to Relieve Sciatica Pain
Sciatica is a pain in the butt, literally! Though the symptoms are somewhat the same, it’s not Sacroiliac joint pain. The reason that you feel Sciatica pain is because the sciatic nerve runs from the lower spine to the buttocks and down through the legs and into the feet. This nerve is what causes sensation and supplies strength to leg and foot muscles. Pain is caused when the sciatic nerve is “pinched” from a tight muscle or a herniated (bulging) disc in the back.
Sciatica can make driving or sitting unbearable. People with Sciatica will feel sharp pain, numbness, tingling and possibly weakness along one leg, calf and/or toes. If it gets to the point where you are not able to lift your foot, or you have bowel or bladder incontinence, you should go to the doctor immediately. Your doctor may prescribe physical therapy sessions to help relieve the pain.
There are a few methods to relieve Sciatica pain:
Foam Roller Exercises
Foam rollers can help with muscle tightness by breaking up muscle adhesions (aka “knots”). The following foam roller exercise will help you alleviate Sciatica pain:
- Place a foam roller under your thighs while in a sitting position
- Roll your legs and buttocks back and forth over the roller
- Lie on your side with the roller underneath you (perpendicular to your body) and “roll out” your outer thigh and calf muscles
- Lie on your stomach with the roller under your thighs and roll from the top of your hip to the top of your knee
- Roll each section for one minute
Stretches
There are a few stretches you can do to help with Sciatica pain, such as the Piriformis Stretch. Give it a try, following these steps:
- Lying on your back, extend left leg
- Raise right leg and bend the knee
- With left hand, cross right knee over to your left side and push knee towards the ground
- Hold for 30 seconds, 3 times
- Switch legs and repeat
Check out our blog for more Piriformis stretches for pain relief.
Give these two more stretches a try to help with Sciatica pain.
Hip-Flexor Stretch
- Kneel on one knee with your hip behind your knee
- Keep your back straight as you move your body forward
- When you feel the stretch in your upper thigh, stop
- Hold each leg for 30 seconds
Arm And Leg Lift
- Get on all fours, keeping your back straight and abdominals engaged
- Lift opposite arm and leg
- Hold five seconds
- Repeat with opposite arm and leg and continue alternating for one to two minutes
Surgery:
Surgery is hopefully your last resort. No one likes to think of surgery, however, it is one option for treating Sciatica pain by alleviating pressure when the structure pressing on the nerve won’t let up.
If you are having Sciatica pain, please call our office to learn how we can help or visit us at our physical therapy clinic located in Cranford in Union County.