Relieving Sciatica With Exercises And Self-Treatment
Sciatica exercises and sciatica self treatment.
Sciatica exercises and other self-treatment techniques are often just as effective, and maybe more effective in some cases, than professional methods of treatment. This is particularly true when it comes to getting lasting relief, because most doctor-administered treatments only mask symptoms and do not address the underlying causes of sciatica, namely spinal disc protrusion and/or muscle contraction.
The symptoms of sciatica are pain, tingling, burning, and other sensations that extend from the buttock area down the back of the thigh, and sometimes all the way down the calf to the foot. True sciatica is related to compression and irritation of the sciatic nerve, most often by a bulging or ruptured spinal disc in the lower back.
Nearly identical in symptoms to true sciatica is a condition known a piriformis syndrome or "pseudo-sciatica". This is caused by contraction of a muscle in the lower buttock region, the piriformis, which runs from the sacrum (the triangular bone at the base of the spine that makes up the back part of the pelvis) to the hip. In some cases, the piriformis contraction may produce compression of the sciatic nerve, but the muscle itself can cause "referred pain" (similar to the arm pain that often accompanies a heart attack) that mimics sciatica.
True sciatica and piriformis syndrome can both be relieved with exercises and other self-treatment measures in the vast majority of cases. One simple set of techniques is the McKenizie exercises, originally developed by physical therapist Robin McKenizie. McKenzie method uses a simple evaluation system to determine the best "exercise" – really just a position, to best help a given individual. While sometimes called "McKenzie Extension" exercises, because most disc-related pain responds best to spinal extension, not all McKenizie exercises involve extension. The initial testing process determines the specific position/exercise that is best for a given individual.
For piriformis syndrome, home treatment can best be accomplished by means of stretching and massage of the piriformis muscle. One simple stretch can be done by bending the leg and pulling the knee toward the chest, then carefully stretching the knee towards the opposite side shoulder. Stretching should be done slowly and with steady pressure, rather than "bouncing" the stretch which may actually increase muscle contraction. Massage of the piriformis can be done by finding the area of tightness in the lower buttock area and pressing one’s knuckles into the contracted area with firm pressure, gradually increasing pressure as the tenderness decreases and the muscle relaxes.
In addition to exercises, one of the best sciatica self treatment methods is the application of ice packs. Cold packs are often more effective in reducing inflammation than prescription anti-inflammatory drugs, and work without the side effects commonly encountered with the medications. To use ice, be sure to separate the cold pack from the skin with a thin towel or cloth to prevent skin irritation. Because sciatica typically arises from nerve irritation in the lower spine, apply the ice pack on the low back, being sure to cover the area at least an inch below the beltline. Use cold for about 15 to 20 minutes at a time. You can re-apply ice as often as every one to two hours, just as long as the skin has returned to normal temperature before re-applying the cold pack.
For additional sciatica information, please visit my SciaticaSelfCare.com website. When you visit, you’ll receive a free ebook on home treatment tips, and a free video course to help you etter understand your condition and treatment options.
Dr. George Best practices in San Antonio, Texas. He is the webmaster of SciaticaSelfCare.com and BestHealthandWellnessInfo.com.
