What can help my sciatica?

Sciatica is pain in the lower back through the hip, thigh,  knee to the leg caused by an irritated sciatic nerve.

The sciatic nerve which runs from the lower back all they way down the leg.  Sciatica usually affects one side but can affect both legs.  Symptoms of sciatica include shooting pain that starts in your lower back or bottom and runs down the back of your leg, often to your foot and toes.   Sciatica pain can vary from a mild ache to a sharp, burning pain. Sometimes it feels like a jolt or electric shock.
Please seek immediate medical assistance if you have
  • Sudden numbness or muscle weakness in a leg.
  • Pain after a violent injury, such as a traffic accident.
  • Trouble controlling bowels or bladder

It’s not always possible to prevent sciatica, and the condition can come back. To protect your back:

  • Exercise regularly. To keep the back strong, work the core muscles — the muscles in the abdomen and lower back needed for good posture and alignment. A healthcare professional can recommend activities.
  • Keep good posture when sitting. Choose a seat with good lower back support, armrests and a swivel base. For better low back support, place a pillow or rolled towel in the small of the back to keep its normal curve. Keep knees and hips level.
  • Use your body correctly. When standing for long periods, rest one foot on a stool or small box from time to time. When lifting something heavy, let your legs do the work. Hold the load close to your body. Don’t lift and twist at the same time. Find someone to help lift heavy or awkward things.
  • Ensure you say adequately hydrated.  This will assist the discs in your back.
As tight glute muscles pressing on the sciatic nerve may contribute to sciatica, massage therapy may assist by reducing muscle tension to reduce the irritation of the sciatic nerve.  If you are suffering from sciatica book a massage now.
 

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    • Wearing high heels too much.
    • Excessive foot eversion (your weight is too much on the outside of your foot).
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    • Stand on the bottom step of some stairs with your legs slightly apart and with your heels just off the end of the step. Hold the stair rails for support. Lower your heels, keeping your knees straight. Again you should feel the stretch in your calves. Keep the position for 20-60 seconds, then relax. Repeat six times. Try to do this exercise twice a day.
    • Sit on the floor with your legs out in front of you. Loop a towel around the ball of one of your feet. With your knee straight, pull your toes towards your nose. Hold the position for 30 seconds and repeat three times. Repeat the same exercise for the other foot. Try to do this once a day.
    • Sit on a chair with your knees bent at right angles and your feet and heels flat on the floor. Lift your foot upwards, keeping your heel on the floor. Hold the position for a few seconds and then relax. Repeat about 10 times. Try to do this exercise five to six times a day.
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