When you experience pain, numbness, or tingling going from your back down to your legs, then you may be experiencing sciatica nerve pain. You may experience such pain only on one side of the body and in some cases, on both sides. The pain can go down the front, side, or the back of your leg and your legs may also feel weak. This type of pain is quite common and is caused when the sciatic nerve, the longest nerve in the body, gets affected. The nerve starts at the back of the pelvis and runs from the back, under the buttocks, through the hip into each leg, and branches out into the lower legs and feet.
What Are The Causes Of Sciatic Nerve Pain?
Bulging Or Herniated Disc: When the soft jelly interior of your spinal disc pushes out through a tear in the exterior disc, it might affect the sciatic nerve, causing pain.
Spinal Tumors: Spinal tumors are not very common, but they can compress the sciatic nerve.
Piriformis Syndrome: When a muscle spasms in the Piriformis muscle, it ends up compressing the sciatic nerve.
Trauma: Sports injuries or car or motorcycle accidents can end up damaging the sciatic nerve.
Spinal Stenosis: This is a nerve compression disorder, which can affect the sciatic nerve.
Spondylolisthesis: Spondylolisthesis is caused when one vertebra slips over another and affects the lumbar spine and the sciatic nerve.
Pelvic Injury Or Fracture: If you injure your pelvis by falling, twisting, or lifting something heavy, it can end up causing sciatic pain.
How Can You Treat Sciatic Pain?
If you suspect sciatic nerve pain, you need to get it checked by your doctor. They may order X-rays, CT scans, or MRIs to identify the potential cause of the problem. Depending on the cause, treatment options include acupressure, acupuncture, massage, physical therapy, Pilates, surgery, pulsed radio frequency ablation (PRFA), yoga, chiropractic care, muscle relaxants, and application of ice or heat. You can also try these 4 simple techniques to alleviate sciatic nerve pain.
1. Palm And Thumb Massage
- Place the palms of your hands on your lower back.
- Rub the pelvic area from your spine down towards your buttocks.
- Then place your hands on your waist with your thumbs on the muscles around your spine.
- Apply a firm pressure around the muscles of your lower spine using your thumb.
- Your thumbs should be about 4 inches apart.
2. Knuckle Pressure
- Lie on your back, bend your knees, and keep your feet flat on the floor.
- Make a fist with your hands and place them on the floor below your lower back.
- Position your fists so that your palms are facing down.
- Rest your back on your fists for about 1 minute.
- Slowly roll onto your side, get into a fetal position, use your arm as a pillow, and rest in this position before getting up.
3. Tennis Ball Massage
- Place 2 tennis balls in a sock or towel and place them on the floor.
- Sit down on the floor, bend your knees, and keep your feet flat on the floor.
- Place the balls behind you.
- Gradually recline back until your back is on the floor and the balls are on the sore area of your back.
- Rest for 1 minute.
- Once you feel the tension is relieved, move the balls to another sore area of your back.
- Slowly roll onto your side, get into a fetal position, use your arm as a pillow, and rest in this position before getting up.
4. Sciatica Stretches
- Sit on the floor with your legs stretched out.
- Bend one knee and bring it toward your chest and hold it in position with your arms for 10 seconds.
- Switch legs and repeat the procedure.
- Lie on your back, bend your knees, and lift your legs off of the ground.
- Once you lift your legs, place them back on the ground and lift again.
- Repeat the movement 5 times.
- Lie on your back, bend your knee toward your chest, and hold for 10 seconds.
- Switch legs and repeat the procedure.
- Sit up straight with your legs kept straight in front of you.
- Stretch your arms and try to touch your toes.
This routine should take about 1 minute and should be practiced daily for best results.
Cautionary Note
If your pain or conditions is severe, it is advised to get yourself checked with a doctor first and consult a physiotherapist before attempting these quick-relief exercises.