.jpg)
Sciatica
Sciatica is a symptom. The term describes symptoms of persistent pain felt along the sciatic nerve that begins in the lower back and extends down through your butt, thigh, and sometimes as far as your foot.​
Causes
-
A disc irritating, compressing, or pinching a nerve…
-
A facet joint at the back of a vertebra that is out of alignment…
-
A strained back muscle spasming and painfully squeezing a nearby nerve or nerve sheathe…
Symptoms
-
Pain that begins in the lower back and spreads through buttock, leg, calf and the foot
-
Pain generally feels dull, aching, or burning
-
Sometimes starts gradually, worsens during the night and is aggravated by motion
-
Can cause tingling, numbness or muscle weakness in affected leg
See A Doctor
-
If sciatica pain grows worse over a few days/can indicate nerves leading to the pelvis are compressed
-
It interferes significantly with daily activities
-
Sudden, extreme weakness in a leg, numbness in the groin or rectum
-
Difficulty controlling bladder or bowel function
Anti-Inflammatory Foods
Anti-inflammatory foods are important for sciatica because they may help reduce overall inflammation in the body, potentially alleviating pain and discomfort associated with sciatic nerve irritation. Consuming a diet rich in anti-inflammatory foods, such as fatty fish, leafy greens, and turmeric, can contribute to managing inflammation and promoting the body's natural healing processes.
Exercise
A weekly workout routine is important for managing sciatica as it helps strengthen supportive muscles, improve flexibility, and promote better posture, all of which contribute to reducing pressure on the sciatic nerve. To maintain this routine, start gradually with low-impact exercises and progress based on your comfort level. Listen to your body, and if a particular exercise exacerbates pain, modify or skip it. Consistency is key, so schedule workouts at a convenient time, mix up activities to avoid monotony.
Monday: Light Cardio + Stretching
-
10 minutes of light walking or stationary cycling to warm up.
-
Gentle hamstring stretches: Seated or standing forward bends.
-
Cat-Cow Stretch: Start on hands and knees, arching and rounding your back gently.
-
Pelvic Tilts: Lie on your back, bend your knees, and gently rock your pelvis back and forth.
