Sciatica can often be treated with exercises and other self-treatment methods as, or even more effectively as with medication, spinal injections, and other doctor-administered treatments. When it comes to getting long-term relief, this is particularly true, since medications and other treatments tend to simply cover up symptoms, rather than help to heal the underlying causes of sciatica, such as disc herniations and abnormal muscle contraction.
The symptoms of sciatica are pain, tingling, burning, and other sensations that extend from the buttock area down the back of the thigh, and sometimes all the way down the calf to the foot. True sciatica is related to compression and irritation of the sciatic nerve, most often by a bulging or ruptured spinal disc in the lower back.
Nearly identical in symptoms to true sciatica is a condition known a piriformis syndrome or “pseudo-sciatica”. This is caused by contraction of a muscle in the lower buttock region, the piriformis, which runs from the sacrum (the triangular bone at the base of the spine that makes up the back part of the pelvis) to the hip. In some cases, the piriformis contraction may produce compression of the sciatic nerve, but the muscle itself can cause “referred pain” (similar to the arm pain that often accompanies a heart attack) that mimics sciatica.
Both true sciatica and piriformis syndrome can usually be treated effectively with simple exercises and home-treatment methods. One of the simplest sets of exercises for alleviating true sciatica is the McKenzie Method, named for New Zealand physical therapist Robin McKenzie. Although the McKenzie Method is usually associated with spinal extension, in fact the technique uses a systematic approach to determine what spinal positioning is most effective at reducing nerve compression by a herniated disc for a given individual. The majority of cases d respond best to some variation of spinal extension, but not all McKenzie exercises involve extension – it depends on what the evaluation techniques suggest will be most effective.
Piriformis syndrome can be treated with stretching and massaging of the piriformis muscle. To stretch the piriformis, bend the knee and slowly but firmly pull the knee to the chest, then pull it towards the opposite shoulder (for example, if you are stretching the right piriformis, pull the right knee toward the left shoulder). When stretching, be sure to apply steady pressure, as opposed to frequently pulling and releasing, or “bouncing” the stretch. To massage the piriformis, make a fist and press firmly into the muscles in the lower buttock area. When you find a tight, tender spot, hold pressure on it and gradually apply more pressure as it releases.
While there are other sciatica self treatment methods besides exercises,one of the most effective home remedies for disc related sciatica is the use of ice packs to reduce inflammation. While anti-inflammatory medication does help in many cases, ice can be far more effective and does not cause the side-effects that are common with the drugs. It is best to separate an ice pack from the skin with a thin layer of cloth, or a thin towel, in order to prevent frost bite of the skin. For best effect in treating disc-related sciatica, the cold packs should be placed on the lower back so that the pack extends at least one inch below the waistline. To get maximum effects, apply the ice pack for about 15 to 20 minutes at a time, then remove the pack and allow the skin to return to normal temperature before applying ice again. When in doubt, allow about 2 hours between applications of ice packs.
For additional sciatica information, please visit my SciaticaSelfCare.com website. When you visit, you’ll receive a free ebook on home treatment tips, and a free video course to help you etter understand your condition and treatment options.
Dr. George Best is a holistic healthcare provider in San Antonio, Texas, and webmaster of SciaticaSelfCare.com.
