Sciatica is a type of back pain that can cause numbness and tingling in the legs. It is due to irritation or compression of the sciatic nerve, The pain, which runs from the lower back to the legs, can range from dull to severe and is usually worse if you move around too much.
The good news is that sciatica usually improves on its own within a few weeks; however, there are steps you can take to alleviate symptoms
Why do I have sciatic pain?
Sciatica occurs when there is pressure or damage to the sciatic nerve, when this nerve is compressed or irritated, it causes pain in the lower back, controlling the muscles of the back and providing sensitivity.
Symptoms of Sciatica
- Low back or hip pain.
- Pain radiating to the leg.
- Tingling, numbness or weakness in the leg.
- Pain that worsens with movement and improves with rest.
What can I do to alleviate it?
Sciatica is usually treated with medication and physical therapy, although surgery is sometimes necessary to relieve pressure on the nerve roots. If left untreated, sciatica can be debilitating and even cause permanent damage in the nerves of the legs, as well as pain in other parts of the body such as the arms or hands, due to compromised circulation caused by nerve compression. Here are some tips to alleviate it:
Before going to bed
- Stretching exercises
- Deep breathing
- Massages
- Relaxation techniques
In the morning
Morning exercises stretching for the lower back
- Lower your torso so that your nose is close to your knees and sway very gently. You should do repetitions of 30 seconds The maximum possible and try not to make any sudden movements, as smoothly as possible.
- Stand facing a wall with your feet several feet apart and your hands resting on the wall at shoulder height. Bend one knee until you feel a stretch in front of that thigh, then switch to the other side.
At work
- Avoid sitting for long periods of time.
- Take frequent breaks, even if it's just to walk around the office or go outside.
- Do back and leg exercises during the lunch break, such as pelvic tilts.
- Use a small pillow under your lower back when you are sitting at work: it will help you to maintain correct alignment of the spine and reduce the tension in the muscles that support the spine.
At night
When you sleep, your body is relaxed. The lumbar region of your back relaxes and stretches more than it would during the day when you are active.
- Sleep on your side with a pillow under your lower back. This will help maintain proper alignment while sleeping and prevent any curvature of the spine while resting at night.
- Use another pillow under the head or neck for additional support if needed.
Do not forget
Sciatica pain can be very debilitating, especially if you don't know what to do about it. these tips can help you relieve sciatica pain, but if the pain is more persistent, Consult your physician for proper treatment.
If you suffer from sciatica or any other discomfort do not hesitate to contact us via WhatsApp.
