Understanding Sciatica Pain: Tips for Relief and Mistakes to Avoid
The sciatic nerve is the largest in the human body, starting in the lower lumbar region of the back and extending through the hips, buttocks, and legs, with branches reaching down to the feet. Covering such an extensive area, it’s no wonder sciatica pain is one of the most common issues physical therapists see.
Do I Have Sciatica Pain? What Are the Symptoms?
Sciatica refers to any irritation of the sciatic nerve, with symptoms that can vary greatly. These can include dull back pain, intense sharp pain in the back or down the leg, numbness, and tingling. Pain levels can range from discomfort to excruciating, often radiating down the back of the leg intermittently or constantly.
If you or someone you know is suffering from sciatica pain, here are some tips to help relieve it until you can seek professional medical help:
Avoid Overstretching (Putting Your Nerve on Tension!)
Unlike muscles, nerves don’t like to be stretched. Many “sciatica” exercises found online can further irritate your nerve by putting it on stretch. Your sciatic nerve is under maximum tension when your trunk is curved or leaned forward, your leg is straight, and your foot is pulled toward your head. This is why exercises like deadlifts or rowing can be painful when your nerve is still irritable.
Nerve mobility is crucial, but nerves prefer to glide through the tissues they travel through rather than being stretched. Ditch the hamstring stretches and try nerve glides instead.
Check out our Video demonstrating nerve glides here in the links below :
https://www.youtube.com/watch?v=-9mQ9dvmW6c
https://www.instagram.com/p/C4duXwnP2Ws/
Avoid Overloading in Workouts Before You’re Ready
Sometimes, nerve irritation is due to repetitive stress experienced as the nerve exits the spinal column in your lower back. Lifting weights that are too heavy or performing complex exercises without foundational strength can cause your back to compensate, leading to increased nerve inflammation and sciatica pain.
We can help you learn to recruit and strengthen your stabilizer muscles, allowing you to perform the workouts that matter to you without paying for it later.
Don’t Rest or Avoid Exercise Completely
Overdoing it isn’t the answer, but neither is doing nothing! Avoidance can cause joints to become stiff and muscles to weaken, reinforcing compensatory movement patterns and pain. Specific and progressive training is key to addressing the root issue and alleviating nerve pain.
Core Strengthening
Strong back, abdominal, and lumbopelvic muscles can help alleviate sciatica pain. At Foundation Physical Therapy, we use dynamic Neuromuscular Stabilization to activate the full range of muscles, maximizing back stability. Incorporating these exercises into your routine can help prevent future sciatica injuries.
Reduce Inflammation
Use NSAIDs, ice, heat, and rest to reduce inflammation and discomfort. Ice for the first 48 hours in 10-minute increments, then switch to heat. Rest is essential for healing and reducing inflammation.
Stay Mobile
Avoid sitting or standing in one position for too long. Movement promotes blood flow and healing, easing muscle tension. Our bodies are designed to move, so make sure to stay active.
Seek Professional Help
The most crucial step is to seek medical advice from a physical therapist. Early intervention can prevent long-term issues and alleviate pain more quickly. Even if you’ve been suffering for a long time, a physical therapist can still help.
How Foundation Physical Therapy Can Make a Difference
We can be your partner in overcoming symptoms by providing assistance in a thorough assessment of your condition, identifying contributing factors, and designing a comprehensive treatment plan to target your pain at its source. From specific dynamic stabilization exercises, and biofeedback training to posture correction techniques, you will receive the guidance and support needed to regain your independence and improve your mobility.
Our goal is to help individuals reduce pain, increase function, prevent injury, and maximize physical performance. Contact us at Foundation Physical Therapy for a comprehensive evaluation at our Palo Alto or Redwood city location or via Telehealth for a personalized treatment plan for your sciatica symptoms.
“Akanksha has been great for my daughter who suffered a sports-related back injury. She’s helped my daughter properly heal her back injury and is now helping her strengthen her leg and back muscles so she doesn’t reinjure herself. I’d recommend anyone to Akanksha because of her experience, pleasant demeanor and professionalism.”