Sciatic nerve pain nerve relief: 12 effective tips from Everton Park Physiotherapists

Did you know there are specific techniques available to provide relief from sciatic pain and alleviate discomfort associated with nerve compression? In fact, there are 12 effective methods for relieving nerve pain caused by sciatica.

If you’re tired of living with the constant pain and discomfort caused by sciatic nerve pain, one of these methods might be answer you’ve been searching for.

Hear more from the healthcare professionals at North West Physio Everton Park, below.

 

Sciatic nerve pain management

There are numerous options available to alleviate sciatic nerve pain, ranging from pain relief and preventative measures to various therapies and relaxation techniques. Here are 12 effective tips for relieving sciatic nerve pain.

 

1. Rest and modify activities:

Avoid activities that worsen your pain, and take short breaks to rest in positions that relieve pressure on the sciatic nerve. Avoid prolonged sitting or standing.

 

2. Cold and heat therapy:

Applying an ice pack to the affected area for 15-20 minutes every few hours can help reduce inflammation. After a couple of days, switch to heat therapy (e.g., heating pad or warm bath) to relax tense muscles.

 

3. Over-the-counter pain medications:

Non-prescription pain relievers like ibuprofen (Nurofen) or paracetamol (Panadol) can help reduce pain and inflammation. Follow the recommended dosage instructions.

 

4. Gentle stretching:

Perform gentle, sciatica-specific stretches recommended by a physical therapist or healthcare provider to relieve tension and improve flexibility.

 

Example Exercises for Sciatica by our Exercise Physiologist Mac

Bridge

Place a resistance band loop around both thighs, just above your knees.
Lie on your back with your knees bent and feet flat on the floor.
Place legs hips width apart so that there is tension in the band.
Raise your hips up into a bridge, keeping the knees hips width apart.
Control the movement back down to the start position, maintaining constant tension on the band.

 

 

Pallof Squat

Stand up straight with a resistance band tied to one side around waist height.
Hold the ends of the resistance band in both hands with your arms fully straightened in front of you.
Step your feet slightly wider than hip-distance apart and ensure you are far enough away from the band that there is some tension.
Keeping your body facing directly ahead, push your hips back behind you, and bend your knees down into a squat.
Control the movement against the pull of the band by ensuring your knees, hips and shoulders remain directly ahead.
Drive through your heels to stand up.

 

Cat-Cow

Start on your hands and knees with your back in a neutral position.
Arch your back, lifting your head up and pushing your tail bone out, making a dish with your spine.
Hold this position.
Next, bend your back up by tucking your head and tail bone in and pulling your belly button in towards your spine, making a curve through your back.
Hold this position, and then repeat.

 

Bird Dog

Start on your hands and knees, with your hands under your shoulders, and knees under your hips.
Tighten the abdominal core muscles.
Extend the opposite leg and the opposite arm simultaneously, making sure your maintain good control in your torso.
Do not allow your body or hips to rotate.
Repeat on the other side.

 

Knee Rocks

Lie on your back with your knees bent and your feet flat on the floor.
Keeping your shoulders flat on the bed, roll both knees out to one side.
Hold this position.
You may feel the stretch in your hips, as well as your lower back.
Bring your knees back to the middle before repeating the same movement on the other side.

 

  5. Maintain good posture:

Pay attention to your posture while sitting, standing, and walking. Use ergonomic chairs and lumbar supports if needed to support your lower back.

 

6. Supportive cushions:

Use a cushion or lumbar roll to support your lower back when sitting for extended periods. This can help reduce pressure on the sciatic nerve.

 

7. Avoid lifting heavy objects:

If possible, avoid lifting heavy objects that may strain your lower back and exacerbate your symptoms.

 

8. Wear comfortable shoes:

Choose shoes with good arch support and cushioning to reduce pressure on your lower back and sciatic nerve.

 

9. Sleeping position:

Experiment with different sleeping positions and use pillows to support your back and legs. Sleeping on your side with a pillow between your knees can often be comfortable for people with sciatica.

 

10. Limit driving:

If driving aggravates your symptoms, limit your time behind the wheel or use a cushion or lumbar support for comfort.

 

11. Consider TENS therapy:

A TENS (Transcutaneous Electrical Nerve Stimulation) unit can provide pain relief by delivering mild electrical impulses to the affected area.

 

12. Mindful breathing and relaxation:

Stress and tension can exacerbate sciatica symptoms. Practice deep breathing and relaxation techniques to reduce stress and promote healing.

 

Please note: It’s important to consult a healthcare professional if you suspect you have sciatica, as they can accurately diagnose the condition and develop an appropriate treatment plan based on your specific situation. Early intervention and proper management can help alleviate symptoms and prevent long-term complications.

 

 

Sciatic nerve pain nerve relief: 12 effective tips from Everton Park physiotherapists

 

Sciatic nerve pain can be relieved through various approaches such as pain relief methods, preventative measures, therapies, and relaxation techniques.

To ensure an accurate diagnosis of sciatica and the development of an appropriate treatment plan based on your specific situation, it is essential to consult with a healthcare professional.

Call North West Physio today or book online today for a thorough diagnosis and the most efficient treatment plan tailored specifically for your ongoing recovery.