What's Sciatica?
Sciatica is often reported. In fact, the term is sometimes used to describe symptoms not in the diagnosis. Many believe sciatica has implications for cause and treatment. Important sciatica facts:
- The symptoms are common; most adults will experience them.
- Sciatica causes significant sciatic nerve irritation and shooting leg pain.
- Sciatica often goes away on its own or with treatment.
What Diseases Affect the Sciatic Nerve?
Sciatica is used to describe sciatic nerve pain. Pinched, irritated, or inflamed sciatic nerves cause sciatica. Sciatica causes include:
- Osteophytes (bone spurs): Hard bone bumps.
- Degenerative disk disease: When your vertebrae's jelly-like cushioning wears down.
- Herniated disks: When a spinal disk bulges through its ring.
- Piriformis syndrome: When your gluteal piriformis muscle pressures your sciatic nerve.
- Lumbar spinal stenosis: Lower back spinal canal narrowing.
Symptoms of Sciatic Nerve Pain
Sciatic nerve pain can be intermittent or chronic. Sciatica can also cause:
- Burning sensations.
- Weak muscles.
- Numbness.
- Stabbing pain.
- Stinging or “pins and needles”.
- Long-term sitting can worsen sciatic nerve pain. A sneeze or other sudden movement may also cause it.
How to Maintain Sciatic Nerve Health?
You can reduce sciatic nerve pain and maintain its health by:
- Heat and cool your lower back.
- Stretch and warm-up before exercise.
- If you work at a desk, take breaks to stretch throughout the day.
- Capsaicin (Capsagel®, Zostrix®), menthol or methyl salicylate (Bengay®), or trolamine salicylate (Aspercreme®, Myoflex®) are topical pain relievers.
- Dallas pain clinic recommends using a back or hip brace to Support your spine.
What are My Sciatic Nerve Risk Factors?
Factors that increase sciatic nerve disease risk include:
- Age: risk rises between 30 and 50.
- Diabetes increases nerve damage and neuropathy risk.
- Jobs that require heavy lifting and spine twisting.
- Pregnancy.
- Running increases piriformis syndrome risk.
- Lifestyle of inactivity.
- Tobacco use.
Home Sciatica Treatments
Many mild sciatica cases are treatable at home. Home remedies can help even severe cases that require medical attention.
Rest
Avoid strenuous activities. Light activities like walking and stretching are good for you, but avoid straining your back.
Ice and Heat Therapy
An ice pack can reduce swelling and sciatica nerve pain. Heat can also relieve pain. For the first few days, apply an ice pack several times a day for 20 minutes. You can then use a warm compress or heating pad several times a day for 20 minutes.
Sciatica Stretches
Some of the best sciatica stretches target the piriformis muscle, which runs from your spine to your thigh. According to a pain doctor in plano, Hamstring stretches, which are on the back of your thighs, can also help.
Try these two:
- Piriformis stretch: Recline supine with knees flexed and feet resting flat. Raise your right foot and cross your ankle over your left knee. Drop your right knee. Move your left foot off the ground and grab your left thigh with both hands. Pull it to your chest gently. You should feel the rear stretch. Hold 30 seconds, then switch sides.
- Hamstring stretch: Lie on your back with your left knee bent, foot on the floor, and right leg stretched. Both hands grab behind the right thigh as you lift it. Hold the leg straight and pull it toward you. Stretching occurs along the back of your thigh. Hold 30 seconds, then switch sides.
Sciatica Exercises
Core strength helps prevent sciatica by supporting your spine. Core muscles include your abdominals and lower back.
Do these exercises several times a week:
- Rotating trunks: Lay on your back with knees together and feet flat. Lift your feet and slowly move your knees right. Press your shoulder blades into the ground. Go as far as possible without lifting your left shoulder blade. Return your legs through the center and left. Move back and forth 10 times on each side.
- Plank: Down on all fours, shoulders over wrists. Tuck your toes and walk your feet back to raise your knees and form a straight line from feet to head. Hold your core tight for 15–30 seconds. Rest your knees, then repeat the exercise twice.
Conclusion
Your largest nerve, the sciatic nerve, runs down the back of each leg. All conditions that compress or pinch the sciatic nerve can cause sciatica. Regular stretching, especially for sedentary people, can prevent sciatica nerve pain. Sciatica is painful and debilitating, but self-care usually cures it.