Nearly everybody encounters lower back pain at a point in time due to prolonged bad sitting posture, lack of exercise that cause an impingement sensation of the sciatic nerve. When the pain is not severe, it causes discomfort and may last for a short time or it may stay for long affecting our daily routine.
Before we proceed further it’s good to understand what is sciatic nerve, what are the causes and symptoms of lower back pain – medically known as sciatica ? How can we treat the beginning of sciatica naturally? What are the recommendations to relieve lower back pain naturally? However, if the pain is severe, if you cannot move and it persists, we recommend that you seek medical advice. The cause may be more serious due to the pain developed from herniated disc, tightening of the spinal canal, the slip of one vertebra on another.
What is sciatica?
Sciatica is pain that emanates from problem around the sciatic nerve - a pair of nerves which are the largest of the body. Sciatic nerves extend from the top of the buttocks to the back of the leg down the back of the knees, to the ankle and the foot where they divide into other nerves. Sciatica is a relatively common form of lower back pain and leg pain; it is a combination of symptoms rather than a diagnosis. The pain is caused by the sciatic nerve formed by the nerve roots sprouting out of the spinal cord.
Causes and symptoms of sciatica
Sciatica is a tingling sensation of lower back pain which may be followed by numbness derived from an irritation of the nerve roots that lead to the sciatic nerve. Generally, sciatica is a bulging or ruptured disc (herniated disc) in the spine pressing against the nerve roots that lead to the sciatic nerve. However, sciatica may also be a symptom of other serious conditions that affect the spine, such as bone spurs (small, bony growths that form along joints) caused by arthritis, or nerve root compression (pinched nerve) caused by injury. In rare cases, sciatica can also be caused by conditions that do not involve the spine, such as tumors or pregnancy.
How to treat sciatica?
Treatment for sciatica often depends upon the primary cause of the symptoms and the degree of pain. Usually pain from sciatic nerve may improve with time. Pain relief from lower back pain condition due to sciatica is generally obtained from pain killing medicines. However, if the pain is not too severe and that you can stand various stretching position, exercises can contribute to relieve the pain naturally with a long lasting effect. Before starting the treatment of sciatica it is advisable to follow these simple tips:
• Place ice 15-20 minutes every 2-3 hours on the painful area for couple of days; follow up by placing a heating pad at the same duration and interval for the next 24 to 48 hours (the cold eases up the pain, the heat helps circulation).
• If you feel more comfortable in the standing position, stand up rather than being seated.
• Lying down on a firm surface to keep your back in a straight position may bring relief.
• Short walks on a flat surface may help; increase the walking distance if you feel comfortable
Physical exercises, such as stretching and muscle strengthening exercises contribute in relieving lower back pain naturally. Once you start performing stretching exercises it is advisable that you stay committed in performing them regularly, they will bring about flexibility in the sciatic nerve and at the same time the muscles around these areas will recover their strength. This program can relieve and bring about prompt recovery and long lasting relief from lower back pain.
In order to relieve sciatica exercises are usually developed around three distinct series:
• Nerves Stretching Exercises
Moderate exercises to stretch the muscles connected to the sciatic nerve generally improve sciatic pain. Stretching these muscles to an extent that you are comfortable with will improve flexibility.
• Muscles Strengthening Exercises
Several exercises are presented to strengthen the spinal column, the muscles around this area, ligaments and tendons. Most of these exercises focus not only on the lower back, but also the abdominal muscles, buttocks and hip muscles. These key muscles, when properly and regularly exercised, provide long lasting pain relief as they help is keeping the spine in alignment; facilitate trouble-free movements when the spine is extended or twisted; injury or damage are thus avoided.
• Additional Exercises
Exercises, such as walking, aerobic, cycling and swimming contribute as natural treatment of lower back pain. They promote the exchange of energy within your system, stimulate key muscles to enable your body to heal better and naturally.
Nerves stretching exercises to relive lower back pain.