Sciatica is a condition that affects the sciatic nerve in the lower back, it causes leg pain, tingling or numbness. Here are 6 top tips to help bring relief from Sciatica:
Don’t Stop Moving
If you have excruciating pain then you may have to rest for the first couple of days. However, staying sedentary for longer than this can make your nerve pain worse. Exercising your legs and back will keep your muscles healthy & encourage blood flow to help nourish the spine and prevent further damage.
Go for a Gentle Swim
If you feel you can manage light activity without too much discomfort, go for a swim! Slow, languid movements in warm water can ease pain and nerve spasms & relax stiff muscles at the same time. Even just walking in water can help as the water takes weight off your spine and muscles, which alone will reduce pain.
Crunches for Core Strength
As they say, Prevention is better than Cure.
To prevent further flare-ups of Sciatica, aim to strengthen your core with exercise. Crunches or partial sit-ups work well.
Lie on your back, bend your knees up so your feet are flat on the floor. Extend your arms down to the side or cross them over your chest. Tighten your stomach muscles and use them to lift your shoulders and head a few inches off the ground. Don’t use your neck to help you lift, but if your neck hurts, place your hands underneath it for support. Slowly release your stomach muscles and gradually & gently roll back to the starting position. Don’t lift your body more than a few inches to prevent hurting your back.
Ask your partner for a massage. This will relax muscle spasms & improve circulation, triggering the release of endorphins, the feel-good hormones that alleviate pain & anxiety and aid the healing process.
During the healing process, be sure to treat your back especially well to move the process along & cut down on pain. Use a small pillow between your lower back and the chair when sitting down. This will give additional lumbar support and should improve your comfort.
Carry with Care
Keep heavy items close to your chest rather than letting them hang lower to help reduce pressure on your spine. When lifting bend your knees to reach downward and keep your back straight, try to use the muscles in your legs and hips to lift to avoid putting pressure on your back.