Getting on your nerves?
Have you ever heard anyone around you complain about their sciatic nerve or pinched nerve? Have you ever experienced pain in your lower back that travels down your thigh and leg?
A sciatic nerve irritation also called sciatic neuralgia or sciatalgia is a fairly common problem. The sciatic nerve is the biggest nerve in the body and is one of the most important nerves of the lower limbs. It originates from several lumbar and sacral nerve roots (L4-S3) and descends into the buttock, behind the thigh, behind the knee then divides into two branches that make their way down to the foot. This nerve can cause pain or discomfort if there is any compression sites along its path or if it is under tension for extensive periods of time. The pain is often described as an electrical shock, or a burning sensation, and can be felt anywhere along the path of the nerve which may or may not be accompanied by weakness or loss of sensation somewhere in the leg.
Reducing your symptoms
If you suspect an irritation of the sciatic nerve, you may want to avoid putting tension on it, as well as avoid stretching it to decrease its irritation. Here are a few helpful ways we can reduce symptoms. First, avoid prolonged sitting as much as possible. When sitting, try to keep your spine tall, maintaining a small curve or space in the lower back position (try not to round your lower back). Secondly, do not stretch your leg in front of you, as this position increases the tension on the nerve. Also try not to sit in a soft lazy-boy type chair. When you have to sit or drive for a long time, take breaks. Standing and walking will benefit you!
Aside from these static positions, the way you move can greatly influence how much tension is placed on your nerves. The transfer from sitting to a standing position is an example of an essential movement to our daily lives that can be challenging for someone experiencing sciatic pain if not executed correctly. When going from sitting to standing, you should try to keep your back in a neutral position, which means having a small curvature in your lower spine. Then, bring your buttocks near the edge of the chair and tilt the trunk forward from the hips, which will allow you to initiate the transfer while maintaning proper posture of your back. Next, we can think of tightening the buttocks when getting up, and driving the feet into the ground. Try this technique as often as possible while getting up during the day; practice makes perfect!
Who is the real culprit?
It is important to be aware that pain from the sciatic nerve is not the only cause of pain that can occur in this region, and symptoms can differ greatly from one individual to another! These recommendations will be beneficial in many cases, but a full physiotherapy evaluation is vital in identifying the source of your pain in order to optimally treat the condition.
