Sciatica is a term used to describe pain travelling down the back of the leg which is caused by either irritation or compression of the Sciatic Nerve. Sciatica typically originates in the lower back and radiates into the buttock/gluteal region and further down the leg. Some positions can cause the symptoms to worsen. These often include prolonged sitting, trying to stand up, bending forward at the spine, twisting, lying down and/or coughing/sneezing. Symptoms are typically relieved by walking or applying heat to the rear pelvic/hip region.
Sciatica is usually one-sided and is characterized by pain, leg weakness, numbness, and/or tingling. Sciatica can be a constant burning or shooting pain that starts at the lower back or buttock and radiates down the back of the leg or feet. Numbness, tingling and weakness are usually felt in the back of the leg.
For those seeking relief beyond conventional medicine, chiropractic care offers a holistic approach to managing and alleviating sciatica symptoms. This blog post delves into the ways chiropractic treatments can provide effective, non-invasive solutions for sciatica sufferers, helping them regain mobility and improve their quality of life. Discover how spinal adjustments, therapeutic exercises, and lifestyle recommendations from a skilled chiropractor can pave the way to a pain-free existence.
The Science Behind it…
The sciatic nerve is formed by the combination of 5 nerves in the lumbar and sacral spine (L4, L5, S1, S2 and S3). It is the largest and longest nerve that runs throughout the body. The sciatic nerve travels under and over many muscles and structures as it goes through the buttock, down the back of the leg and finally ends in the foot.
Most of the nerve fibers in the sciatic nerve are responsible for motor control (signals to muscles) and sensory function (feeling) of the lower body. At the back of the knee (the popliteal fossa) the sciatic nerve splits into two and becomes the Tibial Nerve, which supplies the back of the leg, down to the heel and to the sole of the foot; and the Common Peroneal Nerve which travels around the outer part of the knee to the outer border of the leg and foot.
Common irritations to the sciatic nerve include:
- Spinal Disc Injury irritating the nerve roots
- Hip/Buttock muscle tension causing compression of the nerve
- Bony changes of the spine compressing the nerve roots (For example: Types of Arthritis, Degenerative Disc Disease, Spinal Stenosis)
How Chiropractic Care Can Help
Joint Manipulation and Mobilization
There are joints in your spine that are not moving freely. This creates strain, tension and discomfort. By restoring the motion of those ‘restricted’ joints, we can improve mobility, relieve pain, and improve the health and function of those joints and nerves.
Myofascial Release
When muscle tissue is injured from trauma, prolonged repetitive postures or overuse, adhesions (scar tissue) develop which trap nerves and bind muscle movement causing pain and dysfunction. Myofascial release helps restores healthy movement and function of the muscular tissue system.
Therapeutic Exercise
Our bodies were meant to move ALL the time and exercise is one of the most important parts of a healthy, pain-free lifestyle. Specific therapeutic exercises will be a key component of your treatment and focus. This may include strengthening exercises for your back, core and hips as well as stretches for muscles that have increased tension.
Nerve Flossing Exercise
Specific movements can ‘floss’ the nerve through areas of compression to release adhesions which may be tethering the nerve and causing irritation. This will allow the nerve to glide more freely as you move.
Home Pain Relief Solutions
Home Exercises and Stretches
Do your prescribed home exercise program. Movement is nature’s greatest pain reliever!
Pay Attention to Your Habits
Nowadays, many conditions arise because of the repetitive postures and positions we put our bodies into for long periods of time. Pay attention to the postures you have when you are at work; how you sit when you are relaxing; your sleeping positions; which side you prefer to lift and carry with; and how long you spend in one position. Aim for a maximum of 20 minutes in one position.
Use Heat
This can help to ease pain and ease muscle spasm so that you can move more freely. Apply for 10 – 20 minutes at a time. Apply this to the muscles in the lower back and rear pelvis.
Stretches & Exercises for Sciatica
| Lower Trunk Rotations
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Lying on your back with your knees bent, gently rotate your spine as you move your knees to the side and then reverse directions and move your knees to the other side. Repeat as you move through a comfortable range of motion.
Repeat 2 sets of 15. |
| Dead Bug
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While lying on your back with your knees and hips bent to 90 degrees, use your stomach muscles and maintain pelvic neutral position. Do not allow your spine to move.
Hold pelvic neutral and then slowly straighten out a leg without touching the floor. At the same time raise an opposite arm over head. Do not allow your spine to arch during this movement. Return to starting position and then repeat on the opposite side. Repeat 3 sets of 10. |
| Sciatic Nerve Glide
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Start by lying on your back and holding the back of your knee. Next, attempt to straighten your knee. Lastly, hold this position and then bend your ankle forward and back as shown. Repeat with the opposite leg as well.
Repeat 10 – 30 times. |
| Piriformis Stretch
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While lying on your back with both knees bent, cross your affected leg on the opposite knee.
Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock. Hold this position for 5 deep breathes / 20 -30 seconds. Repeat on the opposite side. Repeat 3 times. |
| Bird Dog
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While in a crawling position, brace your abdominals and then slowly lift a leg and opposite arm upwards. Lower leg and arm down and then repeat with opposite side.
Maintain a level and stable pelvis and spine the entire time. Repeat 3 sets of 10. |
Nerve Flossing for Sciatica
Nerve flossing has been shown to decrease pain and increase daily function substantially in people suffering from Sciatica. This is because it takes advantage of neurodynamics.
The Science Behind it…
Neurodynamics means that healthy nerves have to glide and stretch. Imagine a 4-foot long bungee cord which is tethered at 1 end: if you pull at the other end, the stretch is dispersed all the way along the cord. However, if we staple that bungee cord 6 inches from the pull, then ALL the pull take place in the short section of the cord.
This causes traction and compression which nerves don’t like because it causes ischemia (like choking or blocking oxygen and nutrients). So they complain…and we feel pain!
Irritation at the nerve root can cause swelling throughout the nerve. The nerve then pushes fluid out, which is sticky, and causes adhesions to form which bond/staple the nerve to the surrounding structures.
Sciatic Nerve Flossing
Sciatic nerve flossing entails tensioning one end of the nerve while simultaneously releasing tension on the other end. The repetitive motion glides the nerve back and forth through its path and aims to release adhesions that have developed along the way.
| Supine Sciatic Nerve Flossing | Lie on your back with 1 knee bent and the other leg straight. Tuck your chin. Flex the ankle (point toes up) and keep the leg straight.Raise the straight leg up to the ceiling while simultaneously extending the head (chin up). Then as you lower the leg, tuck the chin. |
| Side-lying Sciatic Nerve Flossing | Lie on your side with the bottom leg bent and the top leg straight.
Tuck your chin and flex the ankle (toes up). |
| Seated Sciatic nerve Flossing | Sit on the edge of a bed or chair. Keep one leg bent. Flex the ankle of the second leg (toes up) and extend the leg straight, while simultaneously extending the head (chin up). Then tuck the chin and flex (bend) then knee to the starting position. |