If you’ve ever had sciatica pain you know how debilitating and uncomfortable it can be.
From shooting pain in the buttocks to running pain down the leg, it occurs when the sciatic nerve is pinched or compressed.
Sciatica can affect anyone, but most commonly occurs due to a bulging disc, narrowing of the spinal cord space (spinal stenosis) or pressure on the sciatic nerve.
This may occur due to a lack of movement Eg. too much sitting and not enough functional movement like walking, bending and squatting, an injury, weight gain and postural changes like in pregnancy or as we get older, changes in gait and age-related degeneration.
Sciatic pain is often worse when you’re tight and lacking flexibility, have poor mobility or range of motion and have lower levels of physical activity and movement.
If you’re suffering from sciatica pain there are a range of things you can do to help minimise and potentially elimininate it.
Some of the best things you can do to relieve sciatic pain include;
- Adding in stretches, exercises and functional movements like squatting, sit to stand and activating the glutes and core.
- Using a heat pack on and around the lower back and glutes to ease tightness and release tension.
- Massage and release techniques by a qualified professional.
- Gentle massage release with a massage ball of the lower back and glutes.
- Gentle exercise like Pilates with a focus on good movement patterns and form.
- Include daily exercise that focuses on a mix of strength and flexibility.
- Take regular breaks to move around if sitting for long periods of time.
- Ensure your desk and computer are set up ergonomically.
- Working with a qualified health professional like a physiotherapist to build strength and mobility.
If you’re currently suffering from sciatica pain or want to prevent it from occuring, try these 5 stretches in to your daily routine to help reduce pain, ease tightness and improve mobility.
- Figure 4 Glute Stretch