Sciatica Tips and Suggestions To Help You Cope with Sciatic Pain

Sciatica Tips to Help your Pain

Sciatica is a pain, tingling, or numbness produced by an irritation of the nerve roots that lead to the sciatic nerve.
The sciatic nerve is formed by the nerve roots coming out of the spinal cord into the lower back. It goes down through the buttock, then its branches extend down the back of the leg to the ankle and foot.
Sciatic nerve pain is simply caused by pressure being placed on the sciatic nerve and is usually a result of one or more of the following four things:
  1. Piriformis Syndrome
  2. Herniated Discs
  3. Spinal Stenosis
  4. Spondylolisthesis
Patients should always consult their physicians before attempting any stretching exercises to prevent further damage and pain.
Too much sitting causes the hip flexors to become tight, so make sure to stand up every 30-60 minutes of sitting.

The first thing to keep in mind when looking for sciatica tips for helping your pain and other troubling problems is that sciatica is a symptom of another problem. In order to feel better, the underlying problem needs attention. Pain medication may help you to feel better for a while by reducing the inflammation, but it will not take away the pressure if a pinched sciatic nerve is the source of your pain. Here are some sciatica tips to help you cope with sciatic pain:

  • Sciatica tips: Change positions: Many times, sciatica results from sitting for prolonged periods, especially when posture is poor and muscles are weak. If your job requires you to sit at a desk, or if you're relaxing at home, a great sciatica tip is to get up and move around often; every 15 or 20 minutes is ideal. If you can't get up, at least change your position or stand up and stretch. Prolonged standing can also cause flare-ups of nerve and muscle spasms. Try to alternate your position as often as you can between standing, sitting and lying down.
  • Sciatica tips: Avoid extremes: Sitting for long periods can put pressure on the sciatic nerve as it passes from the spine down into the leg, but it can be made even worse by choosing the wrong seat. Avoid very soft sofas which provide no support for your back and are difficult to stand up from. Extremely hard surfaces can prove to be very uncomfortable as well. As you read in the first sciatica tip, Get up and move around often. Another sciatica tip is to try taking a walk either outside or on a treadmill at a comfortable pace to increase blood flow to your nerves and muscles.
  • Sciatica tips: Work on your hips: Your hips normally have a large range of motion, but when you're in pain, these muscles tighten up and restrict movement. This can create changes in your spine which leads to even more pain. By improving the strength and mobility in your hips, you can take pressure off the sciatic nerve. This sciatica tip involves asking your health professional to recommend some hip-strengthening exercises or talk to a physical therapist about activities that would be safe for you.
  • Sciatica tips: Be flexible: Your spine must be flexible as well as strong, but it's important to be safe when considering exercises that promote spinal flexibility. If done incorrectly, some exercises could put even more pressure on your nerves, causing more damage and increased painful sciatica. This sciatica tip is like the one you just read: Ask your physician to recommend a therapist or some exercises that are appropriate for increasing flexibility.
  • Sciatica tips: When to get help: If you have had sciatic pain that has lasted for more than three or four days, one of the best sciatica tips is to call your doctor. It's important to get medical attention before lasting damage occurs. Together, you can find the source of your pain and work toward a solution.

Exercises to Relieve Sciatica Pain

1. Piriformis Super Stretch
  • Begin in the hand and knees position
  • If you have sciatica on the right, rotate both legs to the left and extend your left leg straight back
  • If you have sciatica on your left, rotate both to the right and extend your right leg straight back.
  • Slowly lower your trunk down as far as you comfortably can.
  • Hold 35 seconds, repeat 5-8 times. Perform at least once per day.
2. Lying Glute Stretch
  • Begin lying on your back, cross one leg over the opposite knee and slowly bring the foot that is still on the floor up and towards your chest.
  • When it is close enough, grab your knee from under the leg that is crossed on both sides with both hands.
  • Slowly come out of the stretch and repeat.
  • Hold for 3-5 seconds, repeat 5-8 times; both sides; perform at least once per day.
3. Seated Figure Four Stretch
  • Begin sitting. Bring the affected leg up and over the opposite knee.
  • Once in that position, stabilize the bent leg with both hands one hand on the foot keeping the leg in position then push down on the knee of the bent legs with the other hand while at the same time leaning your trunk forward.
  • Only go as far as you comfortably can, come out of the stretch and repeat, only on the affected side.
  • Hold for 3-5 seconds, repeat 5-8 times; both sides; perform at least once per day.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
4 answers