SCIATICA PAIN AND HOME REMEDIES

What is sciatica

Sciatic nerve compression or irritation results in Sciatica. It is the longest and the largest nerve. Begins in the lower back and runs through the buttock and the lower limb. The sciatic nerve supplies sensation to the skin of the foot as well as entire lower leg except inner side of the leg. This sciatica pain is usually associated with low back pain, but it represents an ideal symptom.

Symptom: The pain radiates to the gluteal region back of the thigh and legs. The pattern of pain depends on the nerve root compression. Depending on which area get effected,the pain or other symptoms will radiates to that area. Usually sciatica will affect only one side of the body and sometimes in both the legs.

Causes:

Any penetrating injuries

Entrapment of nerve at sciatica notch

Congenital or traumatic hip dislocations

Accidental damage from misplaced intramuscular injection

Degenerative disc disease

Lumbar disc herniation

Spondylolisthesis

Lumbar spinal stenosis

Piriformis syndrome

Sitting for prolonged time or sitting in a bad posture for more time results in stress on lower back and on the nerve.

The common symptoms are

Pain

Numbness

Tingling sensation 

Weakness in the hamstring muscles (thigh muscles) with loss of bending movement at the knee joint.

Distal foot and leg muscles are also get affected.

Sensory loss in the outer aspect of the leg.

Reduced knee and Ankle reflex.

Difficulty in raising the big toe, results in foot drop sometimes.

Difficulty in raising heel off from the ground

walking on the tiptoes 

The radiation of the pain begins with walking and is relived on rest. Thesymptoms may vary according to the nerve root compression

HOME REMEDIES

1)Ice and heat treatments are easily available and very inexpensive, applying ice or hot packs helps in reliving symptoms greatly.

2)Low impact aerobic exercises.

3)Yoga

4)Stretching.

5)Massage therapy: Trigger point massage.

6)Avoid prolong sitting

7)Topical administration 

8)Acupuncture

9)Sleeping position: Lie on your back with knees slightly bend towards ceiling and put pillows under the knee, the buttocks and ankles should be in contact with the bed.

10)How to reduce pain in sitting position: Feet flat on the floor, don’t cross your legs, keep hips and knees bent at 45 degrees angle

11)Lie on your back and raise your leg straight the foot should face the ceiling and the other leg should be in contact with the floor. Hold for 5 breaths and then relax.

12)Pelvic bridging exercises, lie on your back, bend your knees 

and lift your pelvis and lower back upwards by pressing knees together hold this position for 5-10 breaths and relax. 

Repeat 5 times initially and then progress to 10 times. 

13)Piriformis stretching can be done in a chair: 

Sit upright in a chair, Cross right ankle over the left knee and flex the foot by pushing through the heel. Then stay for 5 breaths & repeat for 5 times the same with the opposite side.

14)Lie on your back one leg should be straight and other leg should be bent at the knee and pull it towards your chest by holding or clasping with both the hands and then hold for 5 breaths and then relax and repeat the same with the other leg and then with the both legs. Repeat the exercises for 5-10 times.

15)Back thigh muscles stretch (Hamstring stretch): This exercise helps in reducing tightness in the back muscles. Stand in front of a chair and place your foot on the elevated surface of the chair, bend your body forward towards your foot and with both the hands try to touch the toes and hold for 5 breaths and then relax and repeat for five times and do the same for the other leg. The further you go, the deeper the stretch. Do not push so far you may feel pain.

16)Sit on the floor with your legs straight in front of you, then bend your left leg putting your left ankle on top of the right knee. Now lean forward so that your upper body will reach toward your thigh. Hold for 5 breaths and then relax and repeat the same for other leg. This exercise helps in stretching the gluteus muscle and lower back muscles

Do not overstretch your muscles you may feel pain. So, take proper training from your physiotherapist initially and practice the same at your home. These stretches help in relieving pressure and reduces pain.

Note: Please consult your doctor before starting the exercise programme.