16 Oct Sciatica: A literal pain in the butt!
Many of us suffer from or have suffered from sciatica at some point in our lives. Sciatica is pain that radiates from the buttock down the leg (usually the outside back portion) that sometimes travels all the way down to the calf muscle and toes (usually the pinky toe). It is often characterized by a numbness, tingling or even cramping sensation that travels along the path of the nerve.
Based on our dealings with such patients, there are usually 2 main causes of sciatica: piriformis syndrome, or lower back pain/disc disease. Regardless of the cause, sciatica can be managed through a structured exercise program. Below are some tips to assist you in dealing with the pain. Please do consult with your GP before engaging in an exercise program.
Possible cause of Sciatica #1: Piriformis Syndrome
– The piriformis muscle is a small muscle in the buttocks that causes the leg to externally rotate. Most of us, however, have tight piriformis muscles due to our lifestyles (sitting for long periods of time).
– When the piriformis gets tight, it presses / constricts the sciatic nerve, causing pain to travel up and down the nerve, and essentially the leg.
– We have dealt with a lot of patients complaining of chronic sciatica and are 1 step away from surgery. A few deep tissue massages later (to release the tight piriformis) and a simple stretch (figure of 4 stretch) and boom! No more pain…(well, for a large majority that is).
Possible cause of Sciatica #2: Lower back pain or disc disease
Sciatica that is caused from lower back pain or disc disease is more concerning and requires more serious treatment. Because the sciatic nerve exits from the lower back (L4-L5), and assuming conservative treatment is not working, the cause of sciatica may be due to a bulging or degenerating disc or due to spinal stenosis (narrowing of the spinal canal where the disc exits from), amongst others. This is not to be taken mildly and one should consult with an orthopedic surgeon for correct diagnosis based on an MRI / XRAY. Whilst many people live for years with sciatica that is caused by lower back pain, it is always important to check it out with a professional beforehand.
A magic stretch (along with the one above) that works wonders with my patients is the lying straight leg raise. Remember to hold a stretch for 15- 20 seconds and to never rock or hold your breath whilst performing any stretch.
Good luck and please don’t hesitate to enquire with our expert team should you need any assistance with treating your sciatica.