How to Relieve Sciatica Pain


 Sciatica is not a diagnosis, but rather, is a set of symptoms for what is causing your pain. It consists of leg pain that might involve tingling (like “pins and needles”), numbness and/or weakness of your leg or foot, which originates in your lower back and travels through your buttock and down the large Sciatic nerve in the back of your leg. It can be an excruciating, shooting pain that makes standing or sitting nearly impossible, and you might even feel this pain right down to your toes!

What causes Sciatica

Sciatica can occur suddenly or it can develop gradually. It is often a symptom of a “pinched” or irritated nerve in your back, usually caused by a herniated (torn) or bulging disc in your lower back.

Common Sciatica Symptoms

sciatica painLow back pain may be present along with your leg pain, but typically your leg pain is markedly more severe than your low back pain. Some combination of the following symptoms is common

        • Constant pain in only one side of your buttock or leg, but rarely both the right and left sides
        • Sharp, shooting pain that begins in your low back or buttock and travels down the back of your thigh and into your lower leg and
        • Pain that feels better when you lie down or are walking, but worsens when standing or sitting
        • You may experience a “pins-and-needles” sensation, numbness or weakness, down your leg

If you have Sciatica, you might feel:

  • Sharp, shooting pain from your low back or buttock to your leg and foot
  • Numbness, tingling, “pins and needles” or leg weakness 
  • Pain relief when you lie down or walk
  • Pain worsens when you stand or sit

Get Relief From Sciatica

While the last thing you may feel like doing is exercise, it is usually better for relieving sciatica than bed rest. You may feel like you need to rest for a day or two when your pain first flares up, but this generally leads to worse pain. Without exercise and movement, your back muscles become weak and less able to support your back, leading to further back injury and strain, which causes additional pain. For most, regular exercises and physiotherapy treatments will go a long way to relieving your pain. For serve or ongoing flare-ups of sciatica, the root cause of these symptoms need to be treated so that it does not get worse over time.

We Recommend the Following Exercises to Help You Relieve Your Sciatica (When you engage in a regular program of gentle strengthening and stretching exercises, you can recover more quickly from a flare up of sciatica and are less likely to experience future episodes of pain):



Core muscle strength. Many sciatica exercises serve to strengthen the abdominal and back muscles in order to provide more support for the back.




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Stretching exercises for sciatica target muscles that cause pain when they are tight and inflexible.




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Repetitive Back Extension: Lying or standing, arch your spine backwards. This counteracts the repetitive forward bending we do everyday…sitting, lifting, putting on socks.