Sciatica pain runs down the back of your thigh and into your leg. If you’re experiencing this pain now, or ever have before, then you know all too well how uncomfortable it is and how much it can get in the way of your regular activities. It can be hard to sit or stand or lay down for too long in any position.
Typically the cause of sciatica is related to an issue in the spine such as a bulging or herniated disc, degenerative disc disease, or other conditions that put pressure on the sciatic nerve near the spine. The good news is there’s relief in sight for most people without resorting to surgery, including some chiropractic techniques. Let’s take a look at some of the options you can consider to ease this sciatic nerve pain.
Improve Back and Core Strength
Your back and core play a big role in how well your spine is supported. If you have a weakness in these areas, then you’re at higher risk for injury and developing sciatica. Fortunately, these areas can be gently strengthened with low-impact exercises. As your core and back get stronger, your posture will improve, and your body will be better able to distribute your weight without pressure on the sciatic nerve. Keep in mind; it’s best to avoid high-impact exercises such as running or even long walks while you’re experiencing sciatica. These types of exercise may irritate an already troubled area.
Increase Hip and Hamstring Flexibility
If your hips and hamstrings are tight, then it could be putting undue pressure on your lower back. Sciatic usually improves with regular stretching of the hips, glutes, and hamstrings, and it helps to reduce swelling in the piriformis muscle. If you don’t already know, the piriformis muscle is a muscle that attaches at the base of the spine and runs along the sciatic nerve. If you sit for long periods of time, it’s likely that your piriformis muscle gets pinched over the sciatic nerve, which causes pain and irritability. You can improve this condition by doing a few simple stretches every day. Some people benefit from attending physical therapy to learn the proper form for the stretches.
A couple of stretches you may want to consider are:
Stretch 1
- Lie on your back. Bend your needs. Position your feet flat on the ground.
- Lift one leg and cross it over the opposite knee.
- Hold the thigh of the leg that has the foot on the ground. Gently pull both legs towards your chest.
- Hold for 10 seconds.
- Repeat on the opposite side.
Stretch 2
- Lie on your back with your legs stretched in front of you.
- Hold one knee with your opposite hand. Pull your knee up towards the opposite shoulder, as far as you can go without sharp pain.
- Hold for 10 seconds.
- Repeat on the opposite side.
You’ll find that as you do these every day you may be able to bring your knee closer and closer to the opposite shoulder, giving you a deeper stretch.
Yoga is another helpful exercise that encourages stretching the entire body. Consider yoga that focuses specifically on the hips, hamstrings, and glutes.
Massage Therapy
Relaxing the muscles in the back, hips, and legs can help relieve sciatica pain. Be sure you tell your therapist before starting a massage that you have been experiencing sciatic nerve pain and where you’re feeling it. You’ll likely need a few sessions of massage for lasting results.
Chiropractic Treatments to Relieve Sciatica
Some of the treatments we offer in our office in The Woodlands to help relieve sciatic nerve pain include:
- Non-surgical spinal decompression: This non-invasive treatment consists of gentle motorized spinal traction. Each treatment will last fifteen to thirty minutes, so it makes it easier for people to work into their busy schedules. Many people see great results with this treatment without the need for surgery.
- Cold laser therapy: This is an FDA-approved treatment for back and joint pain, using a low-intensity laser to increase blood flow to the affected area and promote faster healing. It works to reduce swelling and relieve the pressure that is on the sciatic nerve.
Get Help if Sciatica Pain Isn’t Going Away
For many patients, the pressure on the sciatic nerve can be relieved with non-surgical methods such as these. We want to help you treat the pain at its source. Schedule an appointment with one of our chiropractors in The Woodlands to find a solution that works for you.
