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Sciatica is generally the result of a herniated disk exerting pressure on the sciatic nerve. The sciatic nerve travels from your lower back down through your buttocks, and heading downward at the back of your leg. When it becomes inflamed and irritated, you're in for a world of pain.
Sciatica can be caused by a herniated disk. This happens when a disk in the lower back sticks outward, and compresses the nerves that make up the sciatic nerve. Irritation causes the sciatic nerve to swell and experience pain. A herniated disk is the most common cause of sciatica. Lumbar spinal stenosis occurs when the spinal canal narrows, causing some of the nerves that make up the sciatic nerve to be compressed. Piriformis syndrome affects the piriformis, which is muscle in the buttock area. If the piriformis muscle becomes too tight, pressure is exerted on the sciatic nerve. Inflammation and irritation is the result.
Sciatica is most likely to afflict people between the ages of 30 and 50 years, usually hitting just one side. Sometimes pain runs down the back of the thigh and leg, and sometimes it extends all the way to the feet, right to the end of the toes. If your pain has not abated after three to four weeks, physical therapy is an option. A trained physical therapist will know how to reduce your pain and increase your function. Physical therapy should not be started right away because at that point you're experiencing acute pain, and exercise will only make things worse. If it hurts, don't do it.
Chronic pain can benefit from exercise, when done properly. To reduce pain, consider stretching exercises. To enhance function, go with strengthening exercises. Low-impact aerobics like biking, swimming and walking can make your abs and your back stronger. When these are done properly your back should not experience excessive strain. Chi kung, tai chi and yoga are beneficial because they involve low-impact motion. Balance can be enhanced through these practices, and muscles are gradually strengthened, which may protect you from further pain. Stretching can increase flexibility and strength, and decrease pain levels. Twisting movements should be avoided because they can cause greater pain and injury.
To strengthen your lower back, partial sit-ups or crunches, and pelvic tilts can be beneficial. Sit-ups can build strength in your abdominal muscles. Pelvic tilts can ease fatigue and tightness in your lower back. When you first get up in the morning, be gentle with yourself. Avoid exercises that involve bending over at that time because the disks in your spine contain more fluid this time of day. Pressure from bending can cause pain or injury.
Jody Smith is a freelance writer for EmpowHER.com.
Sources:
Sciatica - Causes and Treatment of Sciatica
http://physicaltherapy.about.com/od/backpain/a/Sciaticahub.htm
Exercise and Physical Therapy
http://health.nytimes.com/health/guides/disease/sciatica/exercise-and-physical-therapy.html
Back pain and sciatica - Exercise and Physical Therapy
