Do you feel one sided numbness running down your leg? Does your leg feel weak? Do you have difficulty walking? It could be sciatic related nerve pain! Sciatica is a term that is used to describe a set of symptoms caused by an irritation of the sciatic nerve. It refers to nerve pain that starts in the lower back and runs through the glutes, hamstring and calves. It is the largest nerve in the body. People who experience sciatica often report aching, numbness and a tingling sensation located at any of these nerve points. Sciatica is often caused by compression of the sciatic nerve. This could be due to a prolapsed herniated disc or a bony protrusion that is pushing onto the nerve. The good news is that most people with this issue make a full recovery. However, recovery times can range from months to years. In this blog we explore a few tips to help relieve your sciatic pain.
1. Get Moving: We all know that sedentary behaviour can lead to many health problems in the long term. This is especially true for sciatic nerve pain. For this reason, avoid sitting for prolonged period of time. Stand up and go grab a tea, it doesn’t have to be long! A 5 minutes break from sitting can do wonders to the body. Our body is designed to move! Sitting for prolonged periods of time reduces the blood flow and can bring on sciatic symptoms. Try to incorporate short walks into your daily routine. This is a great way to ease the discomfort.
2. Postural Awareness: If you have to sit then avoid rounding the back with a straight leg. This posture places the sciatic nerve on full tension. Think about watching the TV with your legs propped up on a foot rest. This position will not feel great for many people suffering from sciatica. Position your body upright and your monitor should be at your eye level. Lower monitor position can encourage you adopt a slump position. Since the sciatic nerve runs down the leg then you should also consider finding a chair that has good glute and back support.
3. Perform Nerve Glides: My legs feel tight and tingly! Should I stretch it? In most cases, performing a static hamstring stretch can actually further irritate your sciatic nerve because it places it on greater tension! Sciatic nerve glides are a much better alternatives that smoothly glide the nerves and reduces symptoms. Contact us today for a detailed assessment to find out what is causing your lower back pain. Our physiotherapist will be able to guide you through a proper rehabilitation program to get you back to enjoying your life without pain.