People consider sciatica as a condition, it is a symptom
rather. Yes! That’s true. Sciatica is a pain starting from lower back, travels
through the buttocks and to the knee, which might go down till the leg and end
to the heel. More often it is seen in one lower limb but it is quite possible
to get suffered from it in both the lower limbs.
Don’t worry! You are not the one suffering from sciatica!
Statistics say that 10 million people per year suffer from sciatic pain in
India. So it is a good idea to make people aware about it and also to start
making them aware about the basic self-care techniques to get relieved from
this irritating pain. Ultimately the aim is to lower the incidences of sciatic
nerve pain.
Here, you will get brief information about the sciatic nerve
pain itself and the self-care easy techniques to relieve it.
Possible causes of sciatic pain:
·
Lumbar spine stenosis: This is the condition in which lower back spinal canal gets narrowed
·
Spondylolysthesis: In this, one vertebra slips forward on another one
·
Spondylolysis:
This is called degeneration of the spine
·
Pregnancy
·
Piriformis syndrome: Muscle spasm in buttock region
·
Disc prolapse
Other
things that may make your back pain worse include;
· Being overweight
· Not exercising regularly
· Wearing
high heels
· Sleeping
on a mattress that is too hard or too soft
What
to do?
Sciatic
pain becomes easy to tackle when you come to know about its underlying cause. But
here you will get the advice for how to get relaxed from sciatic pain.
1.
Wallet in
front pocket: The most
effective advice is to keep your wallet in front pocket rather in back one. By
keeping wallet in back pocket, you invite your sciatic pain. Because it causes
pressure over one side of the spine when you sit for more than half an hour.
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for more easy solutions and best care
for back pain
2.
Stretch it: There are some ways to stretch the sciatic
nerve. Try the best and most effective one mentioned here;
Hold
this position for 10-15 seconds
Repeat
it for 10 times twice a day
Note: This is also known as slump test for sciatica
but we can also use it for stretching the whole nerve
3.
Piriformis
stretch:
this small muscle tightness could be the reason for compression over
sciatic nerve.
Join Our "Pain Clinic"
for more easy solutions and best care
for back pain
4.
Lifestyle
modifications:
a. While lying flat, keep pillow beneath the
knees to rest your back
b. Avoid prolonged standing, sitting and walking
c. Soft or cushioned footwear
d. Weight loss
e. Regular exercises
f. Hot pack application over back for 15-20
minutes 2-3 times/day
g. Avoid forward bending from back
h. Avoid heavy weight lifting
i. Lie down and get up from the bed as shown in
picture below;
j. Get in to your car step-by-step;
i.
Sit on the seat
first with both legs together
ii.
Get your both
legs inside the car together
Always sit in a
manner that your leg and body would make a right angle to each other
5.
Check your
Vit-B12 level: it is an
essential vitamin for nerve. Its deficiency might cause or aggravate the pain
6.
Electrotherapy:
Electrical stimulation of nerve with
TENS (Transcutaneous electrical nerve stimulation) is the most effective
modality to get relieved from sciatic nerve pain.
for more easy solutions and best care
for back pain
