26 Mar Sciatica, A Pain In The Butt (Literally) – 9 Ways To Treat Sciatica Pain

Pain in the Butt: What Is Sciatica?

Almost everyone experiences some form of back pain at some point in their lives. But what about the pain that radiates from your back all the way down your leg? That’s sciatica, and it can be a real pain in the butt – literally!

Sciatica is a condition that results when the sciatic nerve, which runs from the lower back down the leg, is compressed or irritated. This can happen due to a variety of reasons, such as a herniated disc, degenerative disc disease, spinal stenosis, or pregnancy.

Symptoms of sciatica include low back pain, butt pain, leg pain, and numbness or weakness in the leg. The good news is that sciatica can be treated with a variety of methods, such as chiropractic care, massage, physical therapy, and stretching.

If you’re dealing with sciatica, don’t suffer in silence – there are options for treatment!

What Causes Sciatica Pain? 

Sciatica pain is caused by the sciatic nerve becoming pinched or irritated. This can happen for a variety of reasons, such as a herniated disc, spinal stenosis, or Piriformis Syndrome. Sciatica pain can be very debilitating, making it hard to stand, sit, or walk for long periods. People who are at risk of irritating their sciatica nerve are those who:

1. Sit for long periods
2. Are overweight or obese
3. Have poor posture
4. Participate in activities that involve prolonged standing, twisting, or bending
5. Have a sedentary lifestyle
6. Have previous spinal injuries or surgeries
7. Are pregnant, as the weight of the fetus can put pressure on the nerve
8. Have degenerative disc disease or spinal stenosis
9. Experience frequent muscle spasms in the lower back or buttocks
10. Have diabetes or other conditions that affect nerve function.

Some occupations are at a higher risk of developing sciatic pain due to the nature of their work. These include:

1. Truck drivers or delivery personnel who sit for long periods.
2. Office workers who spend most of their time sitting in front of a computer.
3. Construction workers who lift heavy loads and perform repetitive motions.
4. Healthcare professionals, such as nurses and doctors, who spend a lot of time on their feet.
5. Farmers and gardeners who engage in repetitive bending and lifting.
6. Athletes who engage in high-impact activities or movements that put stress on the lower back.
7. Waiters and waitresses regularly carry heavy trays and stand for long hours.
8. Factory workers who perform repetitive tasks such as assembly line work.

How To Get Relief From Sciatica Pain 

If you’re suffering from sciatica pain, you’re not alone. Sciatica is a common condition that causes pain in the lower back and legs. The good news is that there are several things you can do to get relief from your pain.

Here are a few tips:

Avoid sitting for long periods to reduce Sciatica Pain

If you are sitting for long periods, it is important to practise good posture to prevent back pain and discomfort. Make sure you:

1. Sit up straight: Keep your shoulders back and your head level. Avoid slouching or leaning forward.
2. Use a good chair: Choose a chair that is adjustable and supports your back. Look for a chair with lumbar support and adjustable armrests.
3. Keep your feet flat on the floor: Place your feet flat on the floor and avoid crossing your legs.
4. Take frequent breaks: Stand up and stretch every 30 minutes or so to prevent stiffness and improve circulation.
5. Adjust your work environment: Make sure your computer monitor is at eye level and your keyboard is at a comfortable height.
6. Stand when you can: A stand-up desk is a great investment for office workers. To start, try one-hour sitting, followed by one-hour standing, and alternate throughout the day. If you’re crammed in a car, van or truck throughout the day, then take the opportunity to stand during your breaks, while you have lunch, and while you finalise your paperwork for the day.

By practising good posture, using a supportive chair, and keeping active, you can work comfortably and hopefully reduce back pain and discomfort.

Minimise Sciatica Pain with regular exercise

Exercise can help to strengthen the muscles in your back and legs, which can help to prevent sciatica pain. Regular exercise can also help to improve overall flexibility and mobility, which can contribute to reduced pain and discomfort. Here are some exercises that can be beneficial for reducing sciatica pain:

• Walking – This low-impact exercise helps to improve circulation and flexibility, which can reduce inflammation and promote healing.
• Yoga – Certain yoga poses such as downward-facing dog, child’s pose, and pigeon pose can help to stretch the muscles in the back and legs, relieving sciatica pain.
• Swimming – This is another low-impact exercise that can help to strengthen core muscles, improve flexibility, and reduce pressure on the sciatic nerve.
• Pilates – Pilates exercises can help to improve posture, strengthen core muscles, and increase flexibility, all of which can help to relieve sciatica pain.
• Resistance Training – Resistance training or strength training can help you build strength, improve posture and assist in keeping your stabilising muscles engaged to minimise sciatica pain.

Before beginning any exercise program to relieve sciatica pain, it is important to consult with one of our healthcare professionals to determine the best course of action for your specific situation. We can also recommend specific exercises that are safe and effective for your condition, and even take you through these exercises in our purpose-built training area.

Stretch Stretch Stretch

Hamstring tightness is a common cause of sciatica pain. Stretching your hamstrings can help to ease your pain. Here are some hamstring stretches that can help alleviate sciatica pain:

• Seated Hamstring Stretch: Sit on the floor with your legs straight in front of you. Reach forward with your arms and try to touch your toes. Hold for 30 seconds and repeat three times.
• Standing Hamstring Stretch: Stand with your feet hip-width apart. Place one foot in front of the other and bend the knee of the front foot. Lean forward, keep your back straight, and stretch the back of your leg. Hold for 30 seconds and repeat on the other leg.
• Lying Hamstring Stretch: Lie on your back with your knees bent and feet on the floor. Lift one leg up and hold the back of your thigh with your hands. Straighten your leg as much as possible while keeping your other leg and back flat on the floor. Hold for 30 seconds and repeat on the other leg.

It’s important to stretch gently and not push yourself too hard. Stretching too aggressively can lead to further injury.

Apply ice or heat to your back

Ice can help to reduce inflammation and numbness, while heat can help to loosen tight muscles and increase blood flow. It is recommended to use ice for acute injuries or pain, and heat for chronic pain or stiffness. Alternating between the two can also be effective in reducing pain and promoting healing. It is important to use a barrier, such as a towel or cloth when applying heat or ice directly to the skin to avoid burns or frostbite. If you have any underlying medical conditions or concerns, it is important to consult with a healthcare professional before applying any form of treatment to your back.

9 Ways To Ease Sciatica Pain 

Sciatica is a common condition that affects millions of people each year. But the good news is that there are several things you can do to ease the pain and get back to your life.

Here are 9 effective ways to ease sciatica pain:

1. Exercise
2. Stretch
3. Massage
4. Apply heat
5. Apply ice
6. Take over-the-counter pain relievers
7. Use a sciatica pillow
8. Chiropractic care
9. Dry needling

3 Effective Treatments For Sciatica Pain Relief

Sciatica pain affects millions of people around the world and can often be quite debilitating. Several different treatments can be helpful for sciatica pain relief. Here are three of the most effective:

1. Active Release Therapy (ART). ART involves the manipulation of soft tissue like your muscles, fascia, tendons, ligaments and nerves. This therapy is focused on removing the scar tissue (fibrosis) and adhesions which may reduce the pressure and irritation on the sciatic nerve.

2. Soft Tissue Therapy. This physical therapy technique helps to reach the deeper muscles and release the knots and tension that can cause sciatica pain.

3. Dry Needling. Dry needling is an extremely effective treatment that penetrates the skin with a thin filiform needle to stimulate trigger points and relieve pain.

If you’re suffering from sciatica, it is important to have a consultation with a knowledgeable practitioner who can identify the underlying problem. Some people experience Sciatica Pain for years and years, due to only treating the symptoms, and not the main problem. Get in touch with us today at Beyond Health Chiropractic to book in your initial consult, and to start taking the first (pain-free) step towards a healthier and happier you!