The sciatic nerve is the largest nerve in the human body that extends from lower back down the back of your leg. When pressure falls on this nerve due to a number of reasons, a condition called sciatica develops wherein there is a sharp burning pain starting from the lower back extending all the way to the back of your butt and thigh down until your feet and toes. Tingling, weakness and numbness in these areas are also other symptoms people experience.

What causes pressure on these nerves?

• Herniated disc – a disc bulge in the lower back region which compresses the sciatic nerve
• Spinal stenosis – narrowing of the lower spine column which puts pressure on the nerve
• Osteoarthritis – damaged joints in the lower back region which compresses the sciatic nerve
• Piriformis syndrome – the piriformis muscle in the butt region compresses the sciatic nerve
• Lower back injury

These sound complicated right? There are other layman reasons which cause sciatica too

• Pregnancy – a growing uterus tends to put pressure on the sciatic nerve however, this condition subsides a few weeks after the baby is delivered
• Age – wear and tear of joints with age and weak muscles can also sciatica
• Poor posture while sitting/standing – If you have a poor posture which puts pressure on the lower back, it might trigger sciatica

How do we manage this condition?

• When there is onset of pain, apply ice and heat alternatively for relief
• Consider physiotherapy to work on increasing range of motion in the area and improve flexibility
• Painkillers under doctor’s guidance during phases of acute pain
• Avoid prolonged sitting or standing
• Surgery

There are also some specific exercises which help with relieving sciatic nerve pain when practiced overtime as it strengthens muscles in the lower back region and increases flexibility:

• Glute bridge
• Bird dog
• Clamshells
• Superman
• Swimmers
• Child’s pose
• Hamstring stretch
• Piriformis stretch