Understanding Sciatica: Causes, Symptoms, and Self-Care Strategies

Sciatica is a condition in which one of the nerves that run down from the lower spine to the feet, called the sciatic nerve, becomes irritated or compressed by:

• Muscle – The piriformis muscle that runs across the buttocks and located underneath the gluts can become tight and irritate the sciatic nerve.
• Stenosis – narrowing of the holes of the spine where the nerves exit, usually this is caused by arthritic changes of the spine.
• Bones – Sometimes a bone can slip and compress nerves. A condition called spondylolisthesis
• Discs – Discs can herniate or slip, causing pressure or irritation on the nerve.
• Pregnancy – The extra weight can put pressure on the lower back and nerves and make the pelvic muscles tight.

Seek urgent medical advice if you have severe weakness, numbness and or loss of bowel/bladder function

How to know if it is sciatica rather than typical mechanical back pain?

Sciatica is not really a diagnosis; it is more a symptom with an underlying cause. It can be difficult to differentiate between other types of back ache and sciatica, however, there are common signs and symptoms such as:

• Pain radiating down the leg, usually past the knee
• Sharp, burning pain
• Tingling, numbness and weakness in the affected leg and foot
• Pain worsens with coughing/sneezing/sitting for long periods

Self-Care

Apply some heat and or ice to the lower back and buttock area and do some gentle stretches, a couple of effective ones are listed below.

Piriformis stretch

• Place one leg over the other whilst sitting and bring the leg up to the opposite shoulder, you should feel a stretch deep in the buttock
• Hold for 15 seconds.

 If this is too painful for you stop and roll a tennis ball against the buttock muscles using a wall, finding sore areas. Work on the sore areas for a few seconds.

Nerve flossing –

Stretches and glides the sciatic nerve

• Sit up with your legs straight, bend your head forward, at the same time, flex your affected foot up (toes towards the ceiling), then relax
• Repeat this ten times

We can help with sciatica by diagnosing the underlying cause and tailoring a treatment plan for you.