Place your right ankle on top of your left knee and lift your left leg. Hold the position for a few seconds. This stretches the small piriformis muscle, which can become inflamed and push on the sciatic nerve, producing discomfort. Repeat the exercise with the opposite leg. You should feel a slight stretch in the area of your hip/buttock.
For acute pain, apply ice packs to the affected area. For long-term relief, see your doctor - there are many treatments available that may help relieve your pain.
Exercises for Sciatica
4. Stretching While Seated
Although the pain can be excruciating, sciatica can usually be treated with physical therapy, chiropractic and massage treatments, increased strength and flexibility, and the use of heat and cold packs. Seven wanthiiphaanmaa (curative remedies): aakash, amrit, ashwagandha, guduchi, haridra, jaiphal.
The ultimate goal for any patient with sciatica is to relieve the pain quickly and allow him or her to return to a normal life. Although surgery may be required in severe cases of sciatica, most patients improve sufficiently with non-surgical treatments.
It's very important to see your doctor if you have ongoing back pain. He or she will be able to diagnose which part of your body is causing the problem and help you find the best course of treatment. In some cases, surgery may be necessary to alleviate pain caused by damaged nerves.
Raise one leg and straighten it, toes in the air. Rep on the other side. If your pain, numbness, or tingling leg does not rise as high as the other leg, or if this motion aggravates your symptoms, you most likely have sciatica. The next step is to figure out what's putting strain on your sciatic nerve. Start by looking around your house for anything that may be too tight. Staple guns can cause pain when they're used incorrectly, so remove them from upstairs bathrooms if possible.
If you wear high heels, switch to a less painful style. You'll need to wear supportive shoes if you want to avoid further damage to your feet. Make sure you don't go beyond three hours of standing every day. If you must work longer than that, take frequent breaks to stretch your legs.
The best way to diagnose sciatica is by having a physical examination by an orthopedic surgeon or neurologist. They can check for any problems with your spine, such as bulging disks or fractures. Your doctor will also ask you about your symptoms and how they affect your daily life. This will help identify what parts of your body are being affected by your condition.
You should see your doctor if you experience back pain along with leg pain or numbness. It is important to get checked out by a physician if you have any concerns about your health. Your doctor will be able to tell you whether or not you require further testing or treatments.
The sciatic nerve predominantly nourishes the lower leg muscles, including the calf, ankle, and rear region of the knee. It also provides feeling to the sole of the foot, ankle, lower leg, and back of the thigh. The sciatic nerve originates from the spinal cord through the sacral part of the vertebral column. It travels down through the buttocks and then divides into two branches: the posterior femoral cutaneous nerve and the S1 nerve. The nerve goes up under the piriformis muscle and across the top of the hip joint to reach the front of the leg.
The sciatic nerve carries both sensory and motor fibers. Sensory nerves transmit information about pain, temperature, and touch while motor nerves control muscles. The sciatic nerve supplies the muscles of the back of the thigh and the calf as it passes between the spine and the big toe. These muscles include the gluteus maximus, medius, minimus, and quadriceps femoris. The sciatic nerve also supplies skin over the course it takes through the buttock and down the outer side of the leg. This area includes the skin of the inner thigh and the shank.
Damage to the sciatic nerve can result in loss of sensation and muscle weakness in the back of the leg and foot, often requiring surgery to restore some of these functions.