Sciatica pain can cause severe discomfort in the legs, making it difficult for individuals to sit, stand, or sleep. To find a solution, the first step is identifying the factors that put pressure on the nerve. Herniated discs, spinal canal stenosis, and other issues can cause this pain, and what works for one person may not work for another.
Non-Surgical Treatment Methods
Many individuals recover without the need for surgery. Pain from a herniated disc typically decreases on its own within about six weeks, although the recovery process may take longer. Doctors have suggested recommendations for pain relief and when to seek medical attention.
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Sciatica is a symptom, not a diagnosis, and this is important when trying to find a solution. Dr. Alan Chen, a physical medicine and rehabilitation specialist at UCLA Health, says, “Everyone says: I have this.” But this term describes pain that radiates in the legs without indicating the cause.
Common Causes of Sciatica Pain
Typically, irritation or pressure on the nerve root in the lower back causes pain. This pain can be felt as burning, shooting, or electric sensations and can radiate from the lower back down to the legs and sometimes into the feet. It can also make sitting or standing difficult. Dr. Chen states, “This pain is bothersome both day and night and can be very disruptive.”
One common cause is a herniated disc. Discs, which protect the bones of the lower back, have a hard outer layer and a soft center. If part of this inner material bulges out of the outer layer, it can put pressure on the nerve and cause inflammation. Sometimes individuals can easily identify when the problem began.
Another common cause, especially among the elderly, is spinal canal stenosis. Arthritis and other changes over time can put pressure on the nerve. Individuals facing this issue may be able to sit comfortably but feel pain or heaviness in their legs when walking.
Appropriate Exercises for Pain Relief
The best exercise for treating sciatica depends on its cause. Dr. Kevin Burns, a spine surgeon at the Arizona Spine Institute, says, “There really isn’t an exercise program that is best for everyone.” Even gentle exercises may be intolerable if there is unbearable pain. For some individuals, sciatica is “completely debilitating.”
If you have a herniated disc, exercises that gently arch the lower back may be helpful—but only if movement in that direction relieves your symptoms. For example, the “downward press” exercise can be beneficial. Dr. Burns explains: “You lie on your stomach and gently push your upper body up while your pelvis remains on the ground.” A physical therapist can determine whether these movements are suitable for you.
Individuals with spinal canal stenosis may respond positively to the opposite method: bending forward. Bringing the knees to the chest while lying down or bending forward while seated can be relieving for some individuals.
As pain decreases, you can also focus on strengthening your muscles. Dr. Burns states, “Your core acts like an internal brace for your back.” This includes the back muscles and the side trunk muscles, as well as the abdominal muscles. He often recommends bridges, “bird dogs,” and modified planks, which are adjusted based on your condition.
Whatever actions you take, do not assume that a routine that helped your friend will work for you as well. Dr. Burns says, “What helps one person may actually worsen the symptoms of another.”
Although you may feel you need to exercise, it doesn’t have to become a fitness project. Dr. Wellington Hsu, a spine surgeon at Northwestern Medicine, suggests considering low-impact activities like using an elliptical machine if that feels comfortable.
Ultimately, if you feel more pain while exercising, you should stop the activity. Dr. Burns says, “A little muscle soreness during exercise is acceptable, but increased pain in the leg, worsening numbness, or new weakness are things I don’t want patients to continue with.”
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