Sciatica Exercises and Self-Care

Sciatica exercises and other self-care measures can be among the most effective, yet least costly options for getting relief of sciatic nerve pain. For the majority of sciatica sufferers, they can be effectively done at home and they can dramatically reduce or even eliminate the need for professional treatment. Regardless of if they are used as the sole treatment or in combination with doctor-administered treatment, sciatica exercises can make the difference between lasting relief of symptoms and long-term chronic pain and disability.

Sciatica symptoms are usually produced by the bulging of one or more of the inter vertebral discs in the lower spine. The inter vertebral discs separate the spinal bones and provide spinal flexibility and shock-absorption. Damage to the outer wall of the discs allows the inner gel to press the wall outward and bulge into the openings where the nerve branches that form the sciatic nerve exit the spine. Direct pressure from the disc bulging and additional pressure from inflammatory swelling around the nerves can cause them to become irritated. This nerve irritation produces the severe pain and other symptoms along the course of the sciatic nerve, particularly in the buttock area and/or back of the leg, sometimes traveling all the way to the foot.

With the use of sciatica exercises that put the spine into specific positions, most often extension, most sciatica sufferers are able to squeeze the bulging disc material away from the irritated nerves. As the disc moves off of the sensitive nerves, pain is reduced. With repeated use of sciatica exercises over a period of several days, most cases will eventually get pain relief and gradual stabilization of the disc wall to reduce the bulging tendency. As the disc stabilizes, the result is lasting relief of pain.

In addition to sciatica exercises, other methods can be used to relieve sciatic nerve irritation. The use of ice packs (separated from the skin with a thin layer of cloth to prevent frost bite) for 10 to 15 minutes at a time up to every couple of hours will have a strong anti-inflammatory effect. Cold packs often work far better than even the most powerful anti-inflammatory medication in reducing pain. Acupressure and self massage techniques can also be effective in decreasing inflammatory swelling around the nerves and provide pain relief. The reduction of inflammation provided by these other forms of self-treatment enhance the effects of the sciatica exercises.

With consistent, frequent use of exercises and other sciatica self-care methods, high treatment costs and unpleasant side effects from medication and invasive injections and surgeries can usually be avoided. Knowing what sciatica exercises and self-care methods to do and what not to do, will help you to heal yourself and prevent a return of sciatica.