What is sciatica?
Sciatica is not a disease, but the name
given to a sharp pain in the area of the sciatic nerve. On each
side of the lower back, a series of nerves branch off to different
parts of the lower body. The largest, the sciatic nerve, runs down
each leg. When back problems put pressure on this nerve, the result
is pain in the lower back, buttocks, hip, and back of the leg and
possibly all the way down to the toes.
The sciatic nerve may become irritated when the
inner part of the shock absorbing discs between the bones bulge
out into the space where the nerve starts. This is called a protrusion
and if it bulges out too much, disc prolapse or rupture could occur.
This puts even more pressure on the spinal nerves, resulting in
sciatica.
Sciatica has many other causes, including tight
hamstrings, tight buttock muscles, joint and muscle problems in
the spine or pelvis, different leg lengths, and back sprain.
Who does it affect?
Men may experience sciatica more than
women due to the fact that many men carry their wallets in a hip
pocket, the exact spot where the sciatic nerve is located in the
buttocks. Sitting on the wallet can cause pressure on the nerve
and sciatic pain.
What are the symptoms?
The pain may be burning, tender, sharp,
shooting, dull feeling, “pins and needles”, or an electrical sensation
and usually occurs on one side of the buttocks and/or leg.
How can it be prevented?
Prevent sciatica by avoiding sitting
in one position for prolonged periods and follow a regular exercise
programme that includes gentle stretching exercises, such as yoga.
Men should eliminate unnecessary items from their wallets and not
carry them in hip pockets!
Practise good posture, and check your sleeping position.
Sleep on your back with a pillow under your knees, or on your side
with a pillow between your knees. Ensure that your pillow is the
correct height-not too low or too bulky.
Finally, prevent the problem from occurring in the
first place by keeping to your maintenance chiropractic appointments.
Chiropractic treatment can keep your spine healthy, and consciously
remind you to promote your health. You can do this also by maintaining
a healthy weight and incorporating deep breathing to reduce stress
which helps relax tense muscles. Have your shoes professionally
fitted to avoid aggravation of back pain. Your chiropractor can
recommend furniture and other products that encourage back support.
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Treatment
Depending on the type and cause of your
sciatica, the following self-help treatments may be used, but remember-
don’t delay your treatment-early arthritic changes can occur rapidly
in injured joints!
- Initially
try bed rest. Use a firm mattress, lie on your unaffected side
with your unaffected leg slightly bent, and your affected leg
straight and supported by pillows.
- Try
applying ice packs for 15 minutes a few times a day. Do not apply
ice directly to the skin. Don’t use heat as it can slow your recovery.
- Exercise
to loosen up! Lots of muscles will tighten - stretch your back,
buttocks, hamstrings, quadriceps (front thigh) and calf. Consider varying
your training, and when the pain diminishes, try a gentle walk.
However, if a specific exercise causes severe pain, avoid it!
- Avoid
long periods of sitting which can aggravate sciatica, and make
sure your sitting posture is correct (especially at work and in
the car) and use pillows if needed to adjust your back and buttocks
into a more comfortable position. Avoid sitting on soft chairs
and sofas.
- Finally
if sciatica does not respond to self care within two weeks, consult
your chiropractor for an examination, treatment and advice. Call
sooner if numbness or pain increases, or if the foot becomes weak.
By using gentle but specific adjustments,
chiropractors are able to release the nerve and address the often
underlying problem.
Contact your general practitioner immediately for
any loss of bowel or bladder function.
Extra tips for sufferers
- When
sciatic pain is caused by a bulging disc in the lower back, it
is often made worse by bending, straining, coughing or sneezing.
The lower part of the back feels stiff loses its curve and the
muscles along each side of the spine may go into painful spasm.
So avoid coughing and sneezing in a bent position.
- Avoid
continuous bed rest for a prolonged time which slows recovery.
- When
standing for some time, place one foot higher than the other on
a block to transfer your weight.
- When
shopping move purposefully to your destination- ambling is often
more painful.
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