Pain radiating down the back of a person’s leg is called sciatica, and it’s caused by pressure on or irritation of the sciatic nerve, which is in the groin. The sciatic nerve is the longest and largest (nearly the breadth of a finger) of all the nerves in the human body. It is composed of five nerve roots, two from the lumbar spine and three from the sacrum, the very bottom of the spine. The right and left sciatic nerves are formed when the five nerve roots join.
Every person has one sciatic nerve that travels from the lower back, through the buttocks, and down one leg until terminating just below the knee. Additional nerves extend down the leg and into the foot and toes from the sciatic nerve’s branches.
Despite the rarity of real “sciatica” caused by injury to the sciatic nerve, the phrase is frequently used to describe any discomfort in the lower back that travels down the leg. Injuries to the nerves in the lower back (such as irritation, inflammation, pinching, or compression) are the root cause of this type of pain.
It is also possible for a disorder called piriformis syndrome to cause sciatic pain. From the sacroiliac joint at the base of your spine in your buttocks, the piriformis muscle travels all the way up to the hip. The sciatic nerve is close by, and if this muscle spasms, it can pinch the nerve. It’s possible that this causes sciatica.
Symptoms
- Discomfort anywhere along the nerve system that extends from your lower back to your buttock, thigh, and foot.
- A feeling of jolt through your body, or an electric shock
- Tingling, numbness, and weakness in the legs and feet.
- Possible pain in one leg, while the other is numb.
Likely to Experience Sciatica
Existing Injury/ Previous Injury
Since Sciatica is a discomfort along the nerve system that extends from the lower back pain then it is more likely to occur after a lower back or spine injury.
Age
Age-related degeneration of bone tissue and spinal disks is inevitable. Alterations to bones, disks, and ligaments that occur naturally with age might place nerves at risk of injury or compression.
Overweight
Consider a crane and your spine will make sense. Your muscle mass acts as the counterweight. Your spinal column (cranium) must support the load that you’re carrying in front of your body. Back muscles (counterweights) get a good workout when carrying heavy loads. As a result, you may experience back pain or strain.
Living
The chance of developing sciatica increases depending on your occupation. With the occupation of working in an office sitting all day prevents body muscles from working, being supple and toned, and this can be at risk of sciatica. Sciatica could be caused by work that needs constant bending over, lifting heavy objects, or sitting in a car for long periods of time.
Home Remedy
Unfortunately, sciatica is not always preventable, and the problem might return, although the pain can be managed.
Glute Bridge Exercise
This exercise does not need any equipment. Yoga mat can be optional, it however reduces discomfort during the exercise. Check out the steps for your Glute bridge exercise
Step 1: Lay on your back with your legs bent at a 90-degree angle and your feet flat on the ground.
Step 2: Keep your weight concentrated on your heels while lifting your hips off the ground. Your posterior thighs and glutes should tire out from this variety.
Step 3: If you want to work the back of your thighs, lift your toes off the floor as you press up. Relax your hips and lower your torso to the ground in a slow, deliberate move. One cycle is now complete.
Step 4: This time, try three 30-second holds of 15 repetitions each.
Pigeon Yoga Pose
Step 1: Arrange your feet flat on the floor in front of you when you sit down.
Step 2: Cross your right ankle over your left knee, which you can do by bending your right leg at the knee.
Step 3: Stoop forward from the hips and let your upper body fall softly into your thigh.
Step 4: To improve the stretch, you can also try bending your left leg in and placing your hands behind your thigh.
Step 5: Depending on how long you can hold the stretch, anywhere from 10 to 20 seconds is ideal. Gradually let off, and then stretch the opposite side.
Child’s Pose Stretch
Child’s Pose is a common first yoga posture, and it extends the low back and the inner thighs. This is going to feel like work if your hip flexors and lower back are tight. Once the tension is released, though, Child’s Pose is incredibly soothing. This stretch is beneficial to reduce sciatica pain.
Step 1: Get down on your knees and rest your buttocks on your heels. The knees should be around hip-width apart, and the torso should be lying between the legs.
Step 2: Spread your arms out in front of you and lay back comfortably.
Step 3: Breathe into the position to relax. Do not force the buttocks onto the heels, but allow them to rest in the position so that it creates a gentle stretch.
Standing Hamstring Stretch
Flexibility and hip range of motion can be increased by stretching the hamstrings. These two advantages will make it easier for people to move around their homes and go about their everyday lives.
Step 1: The right foot should be raised to a position below the hips. This might be anything from a chair to an ottoman to a stairstep. Pull your toes under and your leg back to straighten them out. Keep a small bend in your knee if it has a tendency to hyperextend.
Step 2: Lean forward a little bit to reach your foot. This stretch becomes more intense the further you travel. Please don’t exert yourself to the point of discomfort.
Step 3: The hip of the raised leg should be allowed to drop naturally rather than lifted. A yoga strap or long workout band looped around the right thigh and under the left foot might help you gently bring your hips down.
Step 4: Try to hold for at least 20 seconds before switching sides.
Always with care
Sciatica pain can be a hassle and you might one to see a doctor ASAP but maintain a realistic outlook on the possibility of a sciatica cure. Keep your spine relaxed and don’t overdo the exercises to prevent further sciatica discomfort or injury.
Stop exercising and see a spine specialist right away if it worsens your pain or brings on new symptoms associated with your nerves, such as weakened muscles or tingling feelings.