Sciatica, what it is and what you can do to help ease the pain...
One of the most common types of Low back pain is called "Sciatica" .
Sciatica means a compression and / or irritation of the Sciatic nerve which is made up the nerve roots L4-S3 th exit near the bottom of the spine.
This particular type of pain is characterized by sharp, shooting, or a deep ache traveling down the leg to the buttocks area, posterior thigh, calf area and sometimes all the way to your foot and toes. Further radiation of pain means more severity of the Sciatic nerve compression.
There is a type of sciatica in which the person has pain down the leg even without low back symptoms.
Symptom onset may occur from prolonged or repetitive movements that compress or stretch the nervous system or from acute compression or tensile forces as well like repetitive bending or lifting , prolonged sitting at work.
Recovering from Sciatica will require identifying the potential cause of the injury and avoid it altogether or modify it allowing the nerve to heal. Sometimes it may take 6-12 weeks for the nerve to heal and regenerate.
The recovery process will focus on doing exercises that may helps to relieve symptoms while limiting movements that aggravate/worsen symptoms.
In the coming videos I will demonstrate activities and exercises to try in the acute phases of sciatic pain.
🎥 Sciatica - Sitting Posture
One of the best ways to expedite the recovery after a sciatic pain is to minimize the episodes of leg pain during your daily activities.
Sitting in a slouch position for long periods of time ( 3-4 hs or more) may cause excessive flexion in the lumbar spine and more sciatic pain.
Sit properly with a good pillow or towel to avoid lumbar flexion.
Also interrupt the sitting position every hour and walk for a minute or so.
🎥 Sciatic - Day to day activities: Getting up from Bed.
One of the best ways to expedite the recovery after a sciatic pain is to minimize the episodes of leg pain during your daily activities.
We will demonstrate how to properly get up from bed when in pain.
Getting up from bed may be very complicated for people with Sciatica
Use this technique to do it, roll on your side first with your knees bent, be sure you are moving hips and shoulder together.
Then put your legs down and push the hand on the bed to finally get up.
Allow yourself a few seconds or minutes in the sitting position before standing up.
🎥 Sciatica - Day to day activities: Getting up from Chair
Here we will demonstrate how to properly get up from the computer chair when in pain.
When it is time to get up, Swivel the chair toward the direction you’ll be going.
Get to the edge of the chair.
Engage your core muscles.
Get up pushing with your legs on the ground keeping your back straight.
🎥 Exercises for Sciatica - Standing Lumbar Extension
Begin in a standing upright position with your hands resting on your hips.
Slowly arch your trunk backwards and hold.
Make sure to maintain your balance during the exercise and do not bend your knees.
Repeat these movements several times in a row starting with a very small movement and increasing excursion as you repeat it.
🚨 If you had pain down the leg before starting these exercises, it is important to understand that if pain leaves the leg and moves CLOSER to the spine, even if the pain feels worse closer to the spine (CENTRALIZATION phenomenon), this is a sign of neural desensitization and recovery (KEEP GOING!)
🚨 On the other hand, if pain spreads FARTHER AWAY from the spine, even if it feels better closer to the spine (PERIPHERALIZATION), this is a sign of increased spinal/neural sensitivity (STOP)
Also, remember that these are only EXAMPLE exercises and what may be best for YOU specifically may be different
🎥 Exercises for Sciatica - Press Ups
Begin lying on your stomach, resting on your elbows low to the ground.
Push up on your elbows, bending your back upward slowly.
Make sure to keep your hips in contact with the floor and maintain a gentle chin tuck throughout the exercise.
Repeat this movements several times in a row starting with a very small movement and increasing height as you repeat it
🚨 If you had pain down the leg before starting these exercises, it is important to understand that if pain leaves the leg and moves CLOSER to the spine, even if the pain feels worse closer to the spine (CENTRALIZATION phenomenon), this is a sign of neural desensitization and recovery (KEEP GOING!)
🚨 On the other hand, if pain spreads FARTHER AWAY from the spine, even if it feels better closer to the spine (PERIPHERALIZATION), this is a sign of increased spinal/neural sensitivity (STOP)
🎥 Exercises for Sciatica - Prone Hip extension with pillows
Begin lying face down with two pillows positioned under your lower abdomen and hips.
Slowly lock your knee and lift one leg, hold, then return to the starting position. Then try the other side.
The side of the sciatica may feel much weaker than the other one. This is normal due to pain inhibiting your back muscles.
Avoid arching your back as you lift your leg. Make sure to keep your hips still and do not let them rotate side to side.
🚨 If you had pain down the leg before starting these exercises, it is important to understand that if pain leaves the leg and moves CLOSER to the spine, even if the pain feels worse closer to the spine (CENTRALIZATION phenomenon), this is a sign of neural desensitization and recovery (KEEP GOING!)
🚨 On the other hand, if pain spreads FARTHER AWAY from the spine, even if it feels better closer to the spine (PERIPHERALIZATION), this is a sign of increased spinal/neural sensitivity (STOP)
Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries.
With more than 20 years of experience helping athletes return to their sports after an injury.
He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages
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Lionel Pannunzio
Physical Therapist
Board-Certified Sports Specialist
Owner of White Bay Physical Therapy