How to Help Prevent Symptoms of Sciatica
By Dr. Paul Fierro, Sports and Family Chiropractor at Koru Chiropractic
Sciatica is an all-too-common pain (in the butt) that many of us will experience at some point in our lives. Understanding the causes, symptoms, and effective treatments for sciatica is crucial for those suffering from this condition. In this blog, we delve into everything you need to know about sciatica, offering insights and practical tips for alleviating and managing pain.
So, What Exactly Is Sciatica?
Sciatica is characterized by pain, tingling (pins/needles), and/or numbness traveling down the path of the sciatic nerve. This will typically originate from the lower back, through the hips and buttocks, and down each leg. It’s important to note that we’re all unique, so patterns of travel for this nerve may vary.
How Did I Get This?
Sciatica can have a multitude of causes, but there are a few common themes:
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SITTING!!
- The sciatic nerve runs below a muscle in the glute area known as the piriformis muscle. Chronic tension of this muscle can place pressure on this nerve and ultimately cause the symptoms you’re experiencing today. Sitting is a key culprit in chronically tense/tight piriformis muscles.
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Misalignment
- The sciatic nerve is a massive bundle of nerves that come from the lower lumbar spine and sacrum. Misalignment of the vertebrae in the lower back, including the sacrum, can cause undue compression/tension on this nerve plexus.
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Disc Issues
- Since the nerves of the spine exit through openings between vertebrae, disc issues can compromise the channel by which these nerves exit. Whether it’s a herniated, bulging, slipped, or thinning disc (to name a few), any change in the shape of the opening where these nerves exit can cause these symptoms.
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Trauma
- Direct trauma to the lower back, buttocks, or legs can certainly damage the sciatic nerve or surrounding tissues. Car accidents, falls, or sports injuries can cause fractures, dislocations, or soft tissue injuries that can impinge the sciatic nerve. Even if the initial injury heals, scar tissue formation can also be a contributing factor in irritation of this nerve.
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Pregnancy
- During pregnancy, the growing uterus can put pressure on the sciatic nerve, leading to sciatica. Additionally, hormonal changes that create space within the mother to support the growing baby, can allow for misalignments to occur a lot easier. While pregnancy-related sciatica typically resolves after childbirth, managing symptoms through gentle chiropractic care from a Webster Certified Chiropractor can certainly help.
How Chiropractic Can Help
Chiropractors are nervous system doctors, managing misalignments to the structures that house our spinal cord and the nerves that traverse outwards. As stated above, misalignments can be the root cause of this condition, to which chiropractors are specifically trained to correct. By opening the space for the nerve to exit the spinal cord, not only can we mitigate/eliminate these symptoms, but can keep them from returning as we balance the body from the ground up.
Once the structure of the body is aligned and free, there are supplemental exercises/stretches to perform at home to combat occupational posture/position, imbalances/weaknesses, and to help hold your chiropractic adjustments for longer.
Exercises & Stretches to Aid with Sciatica Symptoms
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Piriformis Stretch
- How to Perform
- Lie on your back with both knees bent. Cross one leg over the other, resting your ankle on the opposite knee. Gently pull the uncrossed leg towards your chest until you feel a stretch in the buttock and hip of the crossed leg.
- Benefits
- This stretch targets the piriformis muscle, which can be the source of sciatic pain if it becomes tight or spasms.
- How to Perform
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Seated Spinal Twist
- How to Perform
- Sit on the floor with your legs extended. Bend one knee and place your foot on the outside of the opposite thigh. Place your opposite arm on the outside of the bent knee and gently twist your torso towards the bent knee.
- Benefits
- This stretch helps to increase spinal mobility and relieve tension along the sciatic nerve pathway.
- How to Perform
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Standing Hamstring Stretch
- How to Perform
- Stand with one foot on a low stool or chair, keeping the leg straight. Bend forward at the hips, reaching towards your toes, until you feel a stretch in the back of your thigh. Hold for 20-30 seconds, then switch legs.
- Benefits
- Stretching the hamstring muscles can reduce tension in the lower back and along the sciatic nerve, helping to alleviate pain and improve flexibility. Furthermore, sitting positions (knees bent in a chair) shorten the hamstrings for prolonged periods of time, which can bring chronic tightness to the posterior portion of the leg.
- How to Perform
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Bird Dog
- How to Perform
- Start on your hands and knees. Extend one arm straight out in front of you while simultaneously extending the opposite leg straight back. Hold for a few seconds, then return to the starting position and repeat on the other side.
- Benefits
- This exercise strengthens the core, lower back, and gluteal muscles, providing support for the spine and reducing sciatic pain.
- How to Perform
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Glute Bridges
- How to Perform
- Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Hold for a few seconds, then lower your hips back to the floor.
- Benefits
- Glute bridges strengthen the gluteal muscles and lower back, which can help support the spine and alleviate pressure on the sciatic nerve.
- How to Perform
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Clamshells
- How to Perform
- Lie on your side with your legs stacked and knees bent to a 90º angle. Keeping your feet together and core engaged, lift your top knee as high as you can without moving your pelvis. Hold for a few seconds, then lower down to allow the knees to meet. Repeat for 10-15 reps on each side, adding a band if desired.
- Benefits
- These exercises strengthen the gluteus medius and minimus muscles, which help stabilize the pelvis and reduce strain on the lower back and sciatic nerve.
- How to Perform
How Does Koru Chiropractic Support Patients with Sciatic Pain?
At Koru Chiropractic, our holistic, root-cause-oriented doctors aim to truly get to the bottom of the issue at hand. We understand that it’s not always as simple as changing your desk setup at work to fix the problem, sometimes we need a bit of assistance through tough times.
I see a lot of desk workers in the practice who experience this same issue, and many who benefit greatly from chiropractic care. Aligning the pelvis and lower back can make worlds of a difference in any category, and especially in our body’s ability to heal.
As a Webster Certified doctor, I use the Webster Technique to balance the pelvic structures and nervous system to support any pregnancy-related sciatica, relieving pain and discomfort for mom and creating more space for baby to grow.
If you’re struggling with sciatica and can’t seem to fix the issue, complete the form below to book your consultation.