By Samantha Copeland
The Post Newspaper Fitness Writer
Sciatic pain is a common irritation that refers to a type of nerve pain along the sciatic nerve. The sciatic nerve is the widest and longest nerve in the body, starting at the lower back, running through the hips and branching down each leg.
Sciatica generally affects one leg and the same side of the body because of where the nerve pinch occurs. The pain is caused by irritation, inflammation, pinching or compression of a nerve in the lower back. The most common cause is a herniated or slipped disk that causes pressure on the nerve root. Another cause could be as simple as unevenly distributing your weight. (i.e. leaning towards one side while sitting or standing). Symptoms include radiating pain that may cause a tingling or numbness in the glutes, back of the leg, or the feet and toes.
Stretching and exercise can help improve the health of your muscles and joints in the spine effectively reducing sciatic pain.
Exercises/stretches and remedies:
- Knee-to-chest
- Glute bridges
- Sitting Pigeon Pose
- Child’s Pose
- Standing hamstring stretch
- Pelvic tilts
- Walking is an effective approach because regular walking spurs the release of pain fighting endorphins and reduces inflammation. Just take notice that when walking, one foot is not heavier than the other and body weight is being distributed evenly.
- Alternating heat and ice therapy can provide immediate relief of sciatic nerve pain. Ice to reduce inflammation, and heat to encourage blood flow to the area (which speeds healing). Hot and cold therapy can also help ease painful muscle spasms that often occur with sciatica.
Unlike some other forms of injury, sciatic pain often improves with training rather than rest. Regular exercise and stretching after the pain goes away can help prevent it from returning.
Samantha Copeland is the owner of Texas City’s Yoga on 6th With Sam. She has an extensive background as a licensed therapist, fitness coach, personal trainer and yoga instructor. Ms. Copeland follows a simple and holistic approach of staying in balance mentally, physically, and spiritually.
