Even basic activities appear to be a challenge for you due to the pain you have from sciatica. There might be pain in your lower back, hip, buttock or legs. Pain in your sciatica can either be acute in nature and some may burn. Sometimes, you can get some relief from this pain when you sit down, walk, or bend. There is a pain in sciatica which is caused by the irritation or pinching of the sciatic nerve. This is a nerve located in the lower back, hips, and legs. One of the common causes of sciatica is a slipped disc.
People usually tend to get treatment for their sciatic pain without opting for any surgical procedure. People need to opt for non-surgical treatment methods for treating their sciatica pain as these methods include use of medication, exercise, physiotherapy, and making necessary lifestyle changes. Dr. Deepak Agrawal is a Senior Neurosurgeon at AIIMS, New Delhi, who describes various ways for relieving sciatic pain without resorting to surgery in his medical articles. Treatment of the condition depends upon the cause and intensity of the pain in sciatica. Stretching exercises loosen the tight muscles. Five different stretching exercises can be discussed below:
1. Knee to Chest Stretch
Knee to Chest Stretch offers moderate stretching to the lower back area and could help some individuals in the case of stiffness in this region.
Procedure for knee to chest stretch:
- Lie flat on a solid surface.
- Slowly raise one leg to the level of the chest.
- Hold your knee with both your hands gently.
- Stay in this posture for around 10-15 seconds.
- Slowly bring down your leg and then perform the same procedure with the other leg.
2. Piriformis Stretch to Relax
The piriformis muscle is a small muscle deep in the buttock. In humans, tightness of the buttock muscles can play a role in the symptoms. This exercise can contribute to improving the flexibility of the affected area.
How to:
- Lie on your back with your knees bent.
- Put one leg over the other knee.
- If you can, slowly pull your leg up toward your body.
- Hold 10-20 seconds.
- Return slowly to starting position.
You might feel a slight stretch in the buttock area. If you feel any sharp discomfort or tingling, discontinue.
3. Tilt Your Hips
Pelvic tilts are really simple exercises that will help you learn to control the muscles in the lower part of your back and abdomen.
Directions:
- Bend your knees, place your feet on the floor, and lie on your back.
- Let your arms dangle.
- Tuck your stomach in.
- Press your lower back to the ground.
- Hold for a few seconds. Release.
If the activity makes your symptoms worse, don’t continue. Don’t push your back hard into the floor. Breathe normally a few times.
4. Easy Hamstring Stretch
Hamstring muscles are the muscles found in the posterior part of your thighs. They can be tight sometimes and affect the functioning of the muscle. People might have to do some stretches.
How to:
- Sit on the edge of a chair with one foot on the floor.
- Slowly straighten the other leg with the heel still on the floor.
- Relax your back by bending forward slightly from your hips.
- “Stop when you feel a slight pull in the back of your thighs.”
- Maintain this position for 10-15 seconds, then relax and move to the other leg.
Avoid bending your head forward. When you experience a sudden pain in your leg while stretching, stop and consult a physiotherapist for other ways of exercising.
5. Simple Walks
Walking is not a conventional stretching exercise, but it can be a big part of sciatica treatment for many people. Stiffness can be made worse by long periods of rest or sitting.
Start out easy, on level ground, and walk a mile or two. Take a break when you need one. If walking does not aggravate the condition, you can slowly increase the duration of your walks.
For anyone interested in non-surgical treatment of the issue, an article by Dr. Deepak Agrawal on sciatic pain management without surgery could be an interesting source of information.
Can Sciatica Be Cured Without Surgery?
Yes, many patients with sciatica can be treated without surgery. Treatment is mostly based on moderate activity, physical therapy, exercise based on the underlying problem, and medicines. In his medical literature, Dr. Deepak Agrawal discusses possible therapy for sciatica. The idea is that treatment should get to the root of the problem of the nerve irritation, not just cover up the symptoms.
In case of a slipped disk as the source of the sciatica, the doctor can provide conservative therapy depending on the symptoms and clinical picture. “If it’s a very serious condition, or if there’s progression of weakening, or if other procedures don’t work, surgery can be a possibility.” Just because this exercise is prescribed for sciatica, don’t overdo it. What works well for one person may make the symptoms worse in another.
When to See Your Doctor
In the case of minor sciatica, you can heal the issue yourself; however, if you have any kind of continuous or aggravated pain, it needs to be checked out by a doctor. If your pain is severe, if it wakes you up at night, does not enable you to walk, or if you experience numbness and weakness, consult a health care provider. If you find it difficult to control your bowel movements and urination and feel numbness in the groin and inner thigh area, immediately see a doctor, which means that you have compressed nerves. Dr. Deepak Agrawal is a neurosurgeon, and he has some data about the spine problem on his website. In case you are not sure if exercise at home will help you or not, do not do yourself more harm by getting an evaluation.
Summary
Sciatica can affect the way you sit, walk, work, and sleep. Proper stretches and exercise can treat the problem. However, these five exercises are not a remedy but just an initial stage. You should stop in case you feel pain in your leg, tingling, numbness, or weakness during exercise. If you would like to treat sciatica without surgery, you need to understand what works best for your clinical condition under professional guidance.
