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How To Get Rid of Sciatic Nerve Pain At Home

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How do you know when you have sciatic nerve pain!

If you feel the pain of low back to behind the thighs spread below the knees, which could be suffering from sciatica. Sciatica can be treated as the numbness and sometimes pain and weakness extending along the sciatic nerve.

Now what is this sciatic nerve? Let us understand that better know the pain of sciatica.

What is the sciatic nerve?

sciatic nerve is the largest nerve of the body. It extends from both sides of the lower spine through deep at the back and the back of the thigh. It then goes down to the feet and therefore the spinal cord connects to the muscles of the legs and feet.

sciatic nerve actually part five nerves. These five ribs form a group on the front surface of the pyramidal muscle located at the rear. These five nerves are then converted into a large nerve called sciatic nerve.

sciatic nerve works to provide the feel and strength to his leg. Also it has a role in the reflections of the leg. When the sciatic nerve is damaged, it can cope with muscle weakness and numbness or tingling in the leg, ankle, foot, toes and sometimes too.

Notch and sciatic piriformis muscle syndrome

When speaking of the sciatic nerve, which is suitable to talk about the category and sciatic piriformis muscle as well. There are in fact two sciatic notch, notch higher and lower sciatica sciatic notch. The greater sciatic notch is the large notch, deep on the rear side of the ischium, which forms the bottom and back of the hip bone. This greater sciatic notch gives way to the piriformis and many other vessels, nerves and muscles in its course from the pelvis to the gluteal region. Of these, the piriformis muscle is very important when trying to understand the pain of the sciatic nerve.

The piriformis muscle is deep in the hip and runs in close proximity to the sciatic nerve. When this piriformis narrows or swell, which leads to irritation of the sciatic nerve, which in turn leads to a like sciatic pain, tingling and numbness pain. This is sometimes called piriformis syndrome. To relieve sciatica pain such-like, stretching piriformis muscle need to be made. We will discuss such piriformis stretches when we learn about the sciatic nerve extends to relieve sciatic nerve pain.

Now that we know what is the sciatic nerve, we will learn more about sciatica and its causes, symptoms and remedies.

What is sciatica?

Sciatica can be defined as pain in the lower limb caused by a pinched sciatic nerve in the lower back. It is that pain affecting the back, hip and leg outer buttock to the foot. Usually you sit on one leg and pain is quite unbearable at times.

What are the causes of sciatica pain?

sciatica pain is caused due to irritation of the roots of the lower lumbar and lumbosacral spine. Usually, when the sciatic nerve is compressed results sciatica pain. Then the causes of these occur pinched sciatic nerve.

  • Herniated or bulging disc in the spine.
  • overgrowth of bone in the vertebrae.
  • lumbar spinal stenosis which can be understood as a reduction to the spinal canal in the lower back.
  • Degenerative disc disease. It can be understood as the degeneration of at least one of the discs of the spine. The disks act as shock absorbers between the vertebrae.
  • spondylolisthesis. It is a condition in which one vertebra slips forward on another vertebra causing sciatica.
  • Sciatic nerve pain during pregnancy is common.
  • tumor may also lead to sciatica although it is a rare phenomenon.
  • Sometimes diseases like diabetes also damage the sciatic nerve leading to sciatica pain.

Other secondary causes of sciatica may include being overweight, not exercising, wearing high heels, sleeping on a soft mattress, etc. In fact, these are not the direct causes of sciatica pain, but can worsen the condition of sciatica back pain.

sciatic nerve pain symptoms

Usually, only one side of the body is affected by sciatic nerve pain. However, this pain radiates essentially the lower column to the buttock and down the back of the leg. Common symptoms of sciatica pain are as follows.


  • Back pain, especially lower back or leg worse by prolonged sitting.
  • burning or tingling sensation in the leg. It can be mild pain to severe pain for different people. burning sensation it is not felt by all.
  • weakness and / or numbness in the leg or foot.
  • Difficulty moving the leg or foot.
  • Constant pain on one side of the back
  • Sometimes it feels like a jolt or shock
  • Some people may have pain in one leg and numbness in other.

If it is a mild pain that will disappear in some time. However, if the pain lasts longer than a week or become severe worsening day by day, then you should consider seeing your doctor. Severe symptoms of sciatica include sudden, sharp pain in the lower back or leg along with numbness or weakness there. If so, consult your doctor. If you face problems in controlling bowel or bladder, you should immediately seek medical attention.

What treatment is given for sciatica by the doctor?

Initially, doctors prescribe drugs to suppress pain in the sciatic nerve and the affected areas. Therefore, one can expect to obtain anti-inflammatory drugs, muscle relaxants, narcotics and tricyclic antidepressants and anticonvulsants even.

Sometimes the sciatic nerve block is also done for diagnosis and treatment of your sciatic nerve pain. To this, a mixture of a local anesthetic and steroid injected. After injection, you may feel as if your pain has been greatly reduced. This is due to local anesthesia. Once the effect of the anesthetic wears off, you may feel increased pain for a few days. It is after these few days his condition begins to improve.

After initial treatment for pain, your doctor may prescribe a rehabilitation program that may include exercises to correct your posture and strengthen muscles.

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The surgery is done in rare cases of sciatic nerve pain. Generally, surgery is performed only when pinched sciatic nerve leads to significant weakness, bowel incontinence or bladder. It can also be performed when all other treatments fail to contain your pain and continually worsens. Surgeons remove the bone spur or part of the herniated disc that may be pressing on the pinched sciatic nerve.

Remedies to get rid of the sciatic nerve

Acupuncture and exercises that can give considerable relief from sciatic nerve pain.

acupuncture Sciatica

When deciding to acupuncture for sciatic nerve pain, you should always go to an expert, because I do it yourself can lead to other complications. When you go to an expert acupuncture needles inserted into the skin at specific points. Acupuncture helps reprogram muscles to be relaxed. Actually it makes your body able to heal itself. However, it is a specialized subject and should get done by a licensed acupuncturist. What you can do to help yourself is to perform acupressure on points where it is most useful to relieve sciatica pain.

How do acupressure to relieve sciatic pain

relief sciatic nerve is what you want when you experience extreme pain due to sciatica. Acupressure can provide this relief. Acupressure can be understood as a technique of alternative medicine such as acupuncture. The difference is only the means of applying pressure on points over his body. While acupuncture uses needles, acupressure uses physical pressure on the points of the body to clear obstructions that may be causing pain and other discomforts in your body. The pressure can be applied by hand, elbow, or other devices. For example, the technique of acupressure to relieve sciatic nerve to be read next can be done with fists or with the help of a tennis ball.

get this:

  • Tennis Ball (optional) – 1

Do the following:

  • lie straight on your back.
  • Make fists with your palms.
  • Support both fists under her lower back with his knuckles pressing against his back muscles.
  • Hold for a minute.
  • Now roll over to his side, who have pain.
  • Place your fist or tennis ball under side of the buttock. This point is the acupressure point GB 30 and is one of the main points for relieving sciatic nerve.
  • By placing the fist or a tennis ball below this point GB 30, it must be big damage at this point. It is essential to relieve sciatic nerve.
  • While holding this position, close your eyes and breathe deeply for a few minutes.
  • How do you feel the pain reduction in point, reset the fist or the ball to pressure the other tight spots in the area.
  • After doing this for 1-2 minutes on each point, move to exert pressure on other parts of the leg to get relief from sciatic nerve pain.
  • Use your hands and fingers to press a point outside of the leg, just below and in front of the fibular head. Fibula or calf bone is outside and usually the smaller of the two bones between the knee and ankle. His head is below the level of the knee joint. It is the acupressure point GB 34, a point of muscle relaxant.
  • Let the pressure be at this point for a few minutes GB 34.
  • Now put pressure on another point, point 40 GB. It is located in the large hole directly in front of the outer ankle bone. Press this difficult moment for some minutes.
  • and then go to another point, point 41 GB. It is located between 4 ap to 5 ap metatarsal bones just below the place where the bones become narrower at the top of the foot. The metatarsal bones are the group of the five long bones of the leg. They are numbered from the side of the big toe first, second, third, fourth and fifth metatarsal. You need to put pressure between the fourth and fifth metatarsal for 1-2 minutes.

Sciatic Nerve Pain Exercises

The exercises are a must to keep your back muscles and spine strong enough to support your back. When you do not exercise or move your body enough, the muscles weaken. This weakening of the muscles leads to back injuries and stress, which causes pain. Exercise also keeps your healthy vertebral discs. If you do not move enough, they will not be able to circulate fluids and nutrients that help them stay healthy and avoid pressure on the sciatic nerve.

exercises for sciatic pain mentioned here strengthen abdominal and back muscles so they are able to get a good back support and relieve back pain due to sciatic nerve. These can be called strengthening exercises for sciatic pain. You should also do some stretching exercises to release tense muscles and make them more flexible. Also you know certain sections of the sciatic nerve in this article to help yourself get relief from sciatic pain. However, they always do exercises after consulting your doctor. He may also suggest some specific exercises sciatic nerve based on the diagnosis of their condition.

General Guidelines for exercises sciatic nerve

  • Do not start exercising when you are experiencing a burst or sciatic pain episode of acute back pain. First consult your doctor or a spine specialist before starting the exercises.
  • Making the exercise of their habit. Do these exercises every day and not only until pain relief. If you can not do on a daily basis, at least do these exercises 4 days a week. This will prevent any future outbreak.

Exercises to strengthen the abdominal muscles

1. Pelvic tilt

  • Lie on the floor.
  • bend the knees bringing your feet slightly toward hips.
  • Keep your feet parallel and arms to the sides
  • Tighten the lower abdominal muscles by pulling your navel and lower back towards the floor in an attempt to flatten your back. Do not use your buttocks or leg muscles.
  • Hold this position for five seconds
  • Repeat 5-10 times.
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2. Curl your trunk

  • Lie down on the floor, face up.
  • bend knees bringing feet to his hips.
  • Keep arms folded across his chest.
  • Now using the upper abdominal muscles, raise the trunk of the body slightly off the floor.
  • not lift his head or neck; only you need to increase the chest about 15 degrees.
  • Hold for five seconds
  • slowly down the trunk to the ground.
  • Repeat 5-10 times.

3. Lift your legs under water

  • standing inside the pool, near the side wall holding the edge by hand.
  • Lift one leg slowly to the front. Keep it straight.
  • Now down slowly to bring it to its original position.
  • Repeat with the other leg.
  • Do five times each with both legs.

4. Sit-ups with exercise balls

  • Take an exercise ball.
  • Sit on the ball, keeping your feet flat on the floor and arms straight above the head.
  • now back, flexing the hips and fingers pointing towards the floor.
  • Hold for five seconds
  • Now sit up slowly while wearing heels back to earth.
  • Repeat 5-10 times.

sciatic nerve stretches to strengthen your back muscles

As you know, the sciatic nerve runs from the back of the pelvis, through your buttocks until both legs and feet. These stretches the sciatic nerve will help mobilize the sciatic nerve and also increase the flexibility of your lower back. Initially, being gentle with yourself and move only as far as you can without feeling pain. Gradually, you will be able to stretch more with practice. Do these stretching exercises at least once a day.

1. Knee to chest Leg Stretch

get this:

  • Mat (optional)
  • Small cushion- flat 1

Do the following:


  • Lie on the floor or on the mat .
  • Keep the pillow under his head.
  • Bend your knees.
  • Keep your feet on the ground directly. They must be at a wide distance from the hip.
  • Relax your upper body and keep your chin tucked gently.
  • Now bend one knee up and take it to his chest.
  • Keep the knee with both hands.
  • Slowly increase this stretch as your comfort level as much as possible.
  • Hold for about half a minute while breathing deeply.
  • Bring back leg to its original position.
  • Repeat with the other leg.
  • Click three times with both legs.

2. Mobilize stretch sciatic nerve and hamstring

get this:

  • Mat (optional)
  • Small flat cushion- 1

Do the following:

  • Lie on the floor or on the mat.
  • Keep the pillow under his head.
  • Bend your knees.
  • Keep your feet on the ground directly. They must be at a wide distance from the hip.
  • Relax your upper body and keep your chin tucked gently.
  • Now bend one knee toward your chest.
  • Keep your hamstring below the knee with both hands.
  • slowly straighten your knee as you bring your foot to your upper body.
  • Do not press the lower back down on the floor while being stretched her leg.
  • also stretch only so far you can. Stop immediately if your feeling pain or any other sensation of tingling or numbness.
  • Hold for 30 seconds. Keep breathing deeply throughout this time.
  • Now bend the knee again and return to its initial position.
  • Repeat with the other leg.
  • Use 2-3 times with both legs.

3. Back Stretch

  • lie flat on your stomach with your feet touching the ground.
  • Keep your hands close to his chest, palms down near her face.
  • Raise your face and chest to support himself on his elbows.
  • While maintaining long neck (do not bend back, though), arch your back up by pushing down on their hands.
  • Stretch only until you feel comfortable.
  • His body from the lower abdomen remain grounded at all times.
  • ‘ll feel a gentle stretch in your stomach muscles as archaea this way.
  • Hold for 5-10 seconds.
  • Return to the starting position.
  • Repeat 8-10 times.

4. Hamstring Stretch

get this:

  • A step or low stool

Do the following:

  • Stand up straight.
  • Lift one leg at the step or stool. Keep the leg straight.
  • The heels touch the step and fingers would point upward.
  • Now lean forward, keeping your back straight. Support your hands on the knee of the stretched
  • leg

  • Hold for 30 seconds while breathing deeply.
  • Now repeat with the other leg.
  • Repeat 2-3 times with both legs.

5. Stretch buttocks for buttocks

get this:

  • Mat (optional)
  • Small flat cushion- 1
  • Towel (optional)

Do the following:

  • Lie on the floor or carpet.
  • Keep the pillow under his head.
  • Bend your left leg.
  • remove the right foot up and place over your left thigh.
  • Keep your left thigh and pull it toward himself. If you can not, use a towel around his thigh to pull it.
  • Do not lift your buttocks, keeping the coccyx touches the floor and hips straight. Keep straight pelvis.
  • You will feel a stretch in your right buttock.
  • Hold for 30 seconds while breathing deeply.
  • Repeat with the right leg.
  • Use 2-3 times with both legs.
  • This movement helps stretch and lengthen the piriformis.

Here are some more pear-shaped sections are presented. If you remember, sometimes you can feel the sciatic nerve pain due to tight piriformis muscles and swollen.

6. Stretching the piriformis muscle in the pelvis to relieve sciatic pain

  • lie on your back.
  • bend both knees.
  • Feet should be flat on the floor.
  • Raise your right knee toward your chest.
  • have this knee with your left hand and pull it toward your left shoulder as far as you can.
  • Hold for 30 seconds.
  • Return to the starting position.
  • Repeat with the left leg.
  • Use 2-3 times with both legs.

By doing these exercises and stretches regularly on a daily basis, you not only prevent but also relieve sciatic nerve pain.

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