Sciatica is a condition that affects many people, causing discomfort that can significantly interfere with daily activities. At the Revitalize Clinic in Gravesend, our osteopath and physio specialists often see patients who are struggling with the persistent pain of sciatica. Whether you’re experiencing this pain or just looking to learn more, understanding its causes and effective treatments is crucial.
Why Sciatica is So Painful
Sciatica refers to pain resulting from irritation or compression of the sciatic nerve, the longest nerve in the body. This nerve runs from the lower back through the hips and buttocks and down each leg. The pain can range from mild to severe and is often caused by a herniated disc, bone spur, or spinal stenosis compressing part of the nerve.
The distinct nature of sciatic nerve pain is due to its path and size. When compressed, the nerve pain can radiate along its entire pathway, leading to a shooting pain, burning, tingling, or numbness. This widespread distribution of pain, from the lower back to the toes, makes sciatica uniquely painful and disruptive.
Why Sitting is So Painful with Sciatica
Many people with sciatica find sitting particularly uncomfortable. Prolonged periods of sitting can decrease circulation to the affected areas and increase pressure on the sciatic nerve. When you sit, especially on a hard surface, the pelvis rotates backwards, increasing tension on the sciatic nerve.
Poor posture, such as slouching, can compound this pressure on the lower back and nerves. For those with sciatica, maintaining an ergonomic seating position is essential. The spine should be in a neutral posture, with feet flat on the floor, and hips and knees at the same level to alleviate pressure.
Why Nerve Flossing is So Good for Sciatica
Nerve flossing, or neural gliding, is a gentle exercise technique that mobilises and stretches nerves, promoting optimal function and reducing pain. Nerve flossing can help alleviate sciatica discomfort by reducing adhesions along the nerve’s pathway, enabling the nerve to move more freely.
This practice improves flexibility, decreases muscle tension, and enhances circulation around the affected nerve region. By encouraging the sciatic nerve to move through its anatomical pathway, nerve flossing helps reduce irritation and facilitates proper nerve function. With consistent practice, patients often experience decreased pain and an enhanced range of motion.
How to Do the Nerve Floss for Sciatica
Performing nerve flossing requires a gentle, methodical approach. Here is a step-by-step guide to basic sciatic nerve flossing:
- Starting Position: Begin by sitting comfortably on a chair with both feet flat on the floor.
- Initial Movement: Extend one leg so it is straightened out in front of you, while keeping the other foot flat on the ground. Keep your toes pointed upwards.
- Release Tension: Simultaneously, lean back slightly and raise your chin, looking up gently. This movement helps to “unload” tension on the nerve.
- Flexion: Now, start to “load” tension by dropping your chin towards your chest and pulling your toes back towards your body. This action mobilises the nerve through the tissues.
- Repetition: Slowly alternate between these two positions—chin up and toes pointed, then chin down and toes flexed. Ensure movements are smooth and controlled, not forcing or stretching too abruptly.
- Sets: Perform 10 repetitions on each leg, holding each position for a few seconds. Work through these sets two to three times a day, as long as there is no increase in pain.
Remember, while nerve flossing can be beneficial, these movements should be gentle and controlled. If any exercise increases the pain, stop immediately and consult a healthcare professional like those at Revitalize Clinic in Gravesend.
Conclusion
Sciatica can be a daunting and painful experience, but understanding its mechanisms and how to approach treatment can lead to significant relief. Through practices like nerve flossing, alongside other treatments provided by our osteopaths and physios in Gravesend, it’s possible to manage and eventually reduce the impact of sciatica. Being consistent with exercises and maintaining a healthy posture are essential. For more personalised advice, consultations with healthcare providers are recommended to tailor exercises and treatments to your specific needs.
At the Revitalize Clinic, our osteopaths and physiotherapists in Gravesend are dedicated to helping you find relief and improve your quality of life. Whether you’re looking for expert guidance on managing sciatica or other musculoskeletal concerns, our team is here to assist you