Sciatica is a condition where the sciatic nerve, the largest nerve in the body, becomes irritated or compressed. It causes pain that radiates from the lower back down into the buttock and leg, and sometimes into the foot. It’s a symptom of an underlying issue, not a diagnosis by itself, common causes include disc bulges, spinal stenosis, or muscular compression like piriformis syndrome.
An analogy…
Think of the sciatic nerve like a garden hose running from your lower back to your foot. If it gets kinked or squashed anywhere along the way, water (or in this case, nerve signals) won’t flow properly, and that’s when pain, tingling, or weakness starts to show up.
What are other names that sciatica can be called?
Sciatic Pain, Pinched Sciatic Nerve, Acute Nerve Root Compression
What causes sciatica?
The sciatic nerve originates in the lumbar spine, made up of several nerve roots that pass through the lower back and pelvis and run down each leg. Sciatica happens when one or more of these nerve roots are compressed or irritated, often by a bulging disc, spinal arthritis, narrowing of the spinal canal (stenosis), or tight muscles (like the piriformis) pressing on the nerve.
What are the signs and symptoms of sciatica?
What tests are used to diagnose sciatica?
Straight Leg Raise Test: While the patient lies on their back, the practitioner lifts the straight leg upward. A positive test is when this movement reproduces pain that travels down the leg, often past the knee.
Slump Test: The patient sits upright and slowly slouches forward, then extends one knee and points the toes upward, while keeping the head down.
How long does sciatica take to heal?
Mild to moderate sciatica may resolve in 4 to 6 weeks with proper management. More persistent or nerve-sensitive cases can take 8 to 12 weeks or longer. Chronic sciatica or cases involving structural changes (like disc herniation or stenosis) may require 3 to 6 months of consistent treatment and rehab.
How does sciatica happen?
What treatment can help sciatica?
What exercises or stretches can I do for sciatica?
What products can help with sciatica?
Lie on your back and bend your affected knee. Cross this leg over your other knee, placing the outside of your ankle just above the knee of your good leg. Let the knee on your affected leg drop out to the side, and bend the good leg, sliding your heel towards your buttocks. You may feel a stretch through your affected buttock. To increase this stretch, interlace your fingers behind the thigh of your good leg, and pull your thigh in towards you, lifting the foot off the ground. To increase this stretch further still, push your elbow into the thigh of your affected leg. Hold this position.
Sit in a chair. Round your back and lower your head so your weight is down through your tail bone. Slowly begin to straighten your affected leg out until you reach the point of tension in the nerve. Do not push any further than this point. Holding your knee in this position, raise your head up whilst moving your toes in towards you, then lower your head back down and point your toes as you do so. Perform the movement fluidly.
Lie on your back. Bend your affected leg in towards you until you can clasp your hands together behind your thigh. Hold this position with your leg supported in your arms and slowly straighten out your knee until you reach the point of tension. Do not push further past this point. Lower your foot slightly and lift your head to your chest and then relax your head back as you raise your foot again. Perform this exercise in one fluid movement. Relax and repeat.
Place a band around your affected foot, and lie down on your back. Pull the band so that your leg comes up, keeping the knee straight throughout the movement. Lower the leg back down and repeat, making sure you keep your back flat on the floor. You should feel a stretch down the back of your thigh as you raise the leg up.
Lie on your back with your legs bent and place a small towel between your knees. Keep your feet hip width apart. Take a deep breath in, allowing your tummy to inflate. Breathe out, gather your tummy and your pelvic floor. Repeat, breathing in, relaxing your tummy. As you breathe out, gather your tummy, your pelvic floor and add the pelvic tilt by pushing your heels down, tilting your pelvis upwards so it just off the mat to a height of 1 to 2 inches. Breathe in and lower your pelvis back down, making sure you roll down one vertebra at a time, relax your pelvis. Repeat this movement. Remove the towel, bring your legs down, one by one, starting with the right, and the left and return to the starting position.
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