Are you experiencing sharp pain in your lower back that's is also affecting your hip and leg? If that's correct, then you might be struggling with sciatica. It's a pain that originates in your lower back and radiates to your buttock and leg.
It occurs due to the compression of the sciatic nerve, which stretches from the lower spine to the hips and all the way down to the feet.
Consult a doctor or a physical therapist immediately, if you are experiencing pain, a tingling sensation, and numbness in your lower back because these are the most common symptoms of sciatica.
Some people may feel severe pain constantly while others may experience an irritating sensation once in a while. This variation depends on the severity of the damage that occurs due to the pinched sciatic nerve. Anything that compresses your sciatic nerve can lead to sciatica such as pregnancy, degenerative disc disease, and lumbar spinal stenosis, etc.
Seeking immediate medical attention can prove to be very helpful for you when it comes to recovering from your problem.
However, if you don't want to take medicines or undergo surgery, here are some natural ways to fight sciatica.
Lower Body Stretching
Lower body stretching is highly beneficial for getting rid of sciatica. It not only helps in strengthening your muscles and bones but is also useful for enhancing your flexibility and increasing the range of motion.
If the pain is stopping you from living a normal life, you should incorporate stretching exercises into your fitness routine to manage it.
According to NCBI, exercise can be used to improve muscle strength, endurance, flexibility, the range of motion, and cardiovascular fitness, etc.
Perform following stretches to minimize lower back pain.
Knees to Chest
Perform knee to chest stretch if you are experiencing sciatica due to bone degeneration. It will help you address the root cause of your pain by creating that much-needed space between your vertebrae so that you can avoid severe nerve compression.
To perform this stretch, you have to lie down on your back on a flat surface such as a floor or a bed, with your face facing the ceiling.
Then slowly bring your knees close to your chest and hold them tightly with your hands. Hold this pose for 30 to 40 seconds before returning to your normal position. You can repeat it three to four times based on how comfortable you are while doing it. If you perform it regularly, you will find a tremendous reduction in your lower back pain.
If the cause of your pain is a herniated disc, you should perform the press up stretch to minimize it. It will reduce the stress on the sciatic nerve.
To perform this move, you have to lie on your stomach with your face facing the floor. Then lift your upper body with the support of your hands. To do that you have to place your hands flat on the floor and then push your chest upwards creating an arch in your back. Hold this position for 30 seconds, and then repeat.
Apart from that you can also perform sitting spinal stretch, standing hamstring stretch, and knee to opposite shoulder stretch.
Physical therapy is one of the best drug_free treatment for sciatica. Your therapist will spend sufficient time to perform a detailed evaluation during which they will conduct a physical examination, analyze your signs and symptoms, and check your medical history. This evaluation will help in identifying the exact cause of sciatica. Apart from that, it is also beneficial for analyzing your range of motion.
Depending upon the severity of your pain and its root cause, your therapist will design a unique care plan to meet your needs. Your therapist may include different treatment techniques in your care plan to ensure quick recovery from pain.
Sciatica treatment, which includes different types of pain relief and strength building techniques, helps in restoring your spine health.
According to Fyzical Therapy & Balance Centers, "Your spine is the most significant component of your back. The vertebrae, facet joints, discs, muscles, and connective tissues all work together to give you the support you need to move comfortably and efficiently."
During your physical therapy treatment, you need to trust your therapist and follow their advice. If they are asking you to perform a particular exercise at home, you should do that without fail. However, if your pain aggravates after carrying out a specific move, then you should talk about it to your therapist so that they can understand your problem in a better way.
Your therapist may include techniques like cupping, dry needling, manual therapy, massage therapy, and aquatic therapy to relieve your pain.
Apart from trying stretching exercises and seeking physical therapy treatments, you can also embrace yoga to minimize your pain.