The searing and nagging pain of sciatica can literally bring you to your knees. But according to experts, 90% of cases are successfully treated without surgery. Sciatica, medically known as lumbar radiculopathy, originates in your lower spine and is the result of compressed nerves caused by herniated discs or spinal stenosis, the narrowing of the spaces between the vertebrae of the spine.
According to Spine-Health.com, the taller or more overweight you are, the more you are at risk for the condition that usually lasts between four and six weeks with proper treatment.
Experts at Harvard Medical School said that even if you don't know the exact cause of your sciatica, which is characterized by shooting pain, numbness, or weakness up and down your leg, there are steps you can take to alleviate the symptoms.
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When the symptoms first arise, use ice packs on your lower back to reduce inflammation. Never put an ice pack directly on the skin. Instead, wrap it in a towel and leave it in place for 15 to 20 minutes. You can also freeze water in a paper cup and massage the affected area in a circular motion to reduce pain. Repeat every half hour or so, until you feel relief.
After the first week, apply heat to increase the blood flow to the area for at least 15 minutes but no longer than two hours, according to Harvard. Heat also releases the muscles so you can perform stretching exercises to assist your mobility and movement. A hot water bottle wrapped in a towel or a heating pad does the job. Again, be careful not to burn or irritate your skin.
Once the pain is under control, start moving. Movement such as simple flexibility exercises and stretching strengthen the muscles that support the spine and improve range of motion. The worst thing you can do is stay in bed or veg out in a recliner, said the Harvard doctors.
One simple movement that can bring immediate pain relief is sitting in a chair and bending your upper body over your knees, folding forward. Breathe into the stretch to relax the muscles around your spine and to increase the space between the vertebrae that will in turn, take pressure off the nerves. Healthline offers six other stretches to help with sciatic pain.
Once the pain is under control, start moving. Movement such as simple flexibility exercises and stretching strengthen the muscles that support the spine and improve range of motion. The worst thing you can do is stay in bed or veg out in a recliner, said the Harvard doctors.
One simple movement that can bring immediate pain relief is sitting in a chair and bending your upper body over your knees, folding forward. Breathe into the stretch to relax the muscles around your spine and to increase the space between the vertebrae that will in turn, take pressure off the nerves. Healthline offers six other stretches to help with sciatic pain.
In fact, once you've got your sciatica under control, avoid a recurrence by continuing your exercise program. Don't sit for prolonged periods of time, as this will aggravate the condition and make your sciatica return. As always, if the pain persists longer than six weeks or you feel you're getting worse, seek medical attention.
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