Sciatic pain: the bible
EVERYTHING you need to know
Let’s start from the basics. What is a nerve?
A nerve is a bundle of specialized cells known as neurons. Neurons are the fundamental building blocks of the nervous system and are designed to carry electrical signals called nerve impulses or action potentials (from the brain to the body and viceversa). The human body contains an extensive network of nerves. While it’s challenging to provide an exact number due to the complexity of the nervous system, there are billions of individual neurons and trillions of connections (synapses) between them.
What is the function of a nerve?
Nerves serve as the communication channels of the nervous system, enabling the transmission of information to and from the brain and various body parts. They have three primary functions:
Sensory Function: Sensory nerves, also known as afferent nerves, carry information from sensory organs (such as the skin, eyes, ears, nose, and tongue) to the brain. This allows us to perceive sensations like touch, temperature, pain, taste, and smell. The information travels from “outside” towards the “inside”.
Motor Function: Motor nerves, also known as efferent nerves, transmit signals from the brain and spinal cord to muscles and glands. They are responsible for controlling voluntary muscle movements and involuntary actions (such as heart rate and digestion). Here the information travels the other way arounf, from the “inside” towards the “outside”.
Mixed Function: Many nerves have both sensory and motor functions and are referred to as mixed nerves (dual carriageway, so to speak).
Nerves are distributed throughout the entire body, forming an extensive network that helps regulate bodily functions, coordinate movements, and process sensory information.
Sciatic nerve
The sciatic nerve is the longest and thickest nerve in the human body. It plays a vital role in the lower extremities, providing both sensory and motor functions. Here’s an overview of the sciatic nerve:
The sciatic nerve originates from the lower spinal cord, specifically from the nerve roots of L4, L5, S1, S2, and S3. These nerve roots come together in the pelvis to form the sciatic nerve. It then runs down the back of each leg, extending from the lower back through the buttocks and down the back of the thigh. It is formed by the merging of several nerve roots that exit the spinal cord in the lumbar and sacral regions.
On its way down, the sciatic nerve passes through or near several important structures in the body:
Piriformis Muscle: In some individuals, the sciatic nerve passes through the piriformis muscle, which is a muscle located deep in the buttock.
Greater Sciatic Foramen: After passing the piriformis muscle, the nerve exits the pelvis through a bony opening called the greater sciatic foramen.
Thigh and Leg: Once outside the pelvis, the sciatic nerve continues its course along the back of the thigh, behind the knee, and then branches into the tibial nerve and common fibular (peroneal) nerve.
Tibial Nerve and Common Fibular (Peroneal) Nerve: These two branches further supply different muscles and areas of the lower leg and foot.
Function
The sciatic nerve is a mixed nerve, meaning it contains both sensory and motor fibers. Its primary functions include:
Sensory Function: The sciatic nerve provides sensory innervation to the skin of the buttocks, the back of the thigh, the leg, and the foot. It allows us to feel sensations like touch, temperature, and pain in these regions.
Motor Function: The sciatic nerve controls the movement of several important muscles in the leg, including those responsible for extending the hip, flexing the knee, and pointing the foot.
Sciatica or sciatic pain
Sciatica is a term used to describe pain that originates from irritation or compression of the sciatic nerve. It can be caused by various factors, such as herniated discs, spinal stenosis, or muscle inflammation. Sciatica can result in lower back pain, sometimes extending down the buttock(s) or leg(s), tingling, or weakness that radiates from the lower back through the buttock and down the back of the leg.
It’s important to note that the sciatic nerve’s pathway and exact function can vary slightly from person to person, as anatomy can differ slightly between individuals. If you experience any persistent or severe pain or neurological symptoms in the lower back or legs, it’s essential to consult a healthcare professional for a proper evaluation and diagnosis.
Causes of sciatic pain
Irritation of the sciatic nerve, known as sciatica, can be caused by various factors that lead to compression or inflammation of the nerve. Some common causes of sciatic nerve irritation include:
Herniated Disc (Slipped Disc): A herniated disc occurs when the soft inner core of a spinal disc pushes through the tough outer layer and compresses nearby nerves, including the sciatic nerve. The pressure on the nerve can cause pain and other symptoms to radiate along the nerve’s pathway.
Spinal Stenosis: Spinal stenosis refers to the narrowing of the spinal canal or the spaces where nerves exit the spine. This narrowing can put pressure on the sciatic nerve roots as they leave the spinal cord, leading to sciatica.
Piriformis Syndrome: The sciatic nerve runs beneath or, in some individuals, through the piriformis muscle in the buttock. Piriformis syndrome occurs when the piriformis muscle becomes tight or spasms, irritating the sciatic nerve. The piriformis is a short and thick muscle that is prone to develop tightness (especially in runners, for example). Excessive tension of this muscle will lead to irritation of the sciatic nerve – to verious degrees.
Degenerative Disc Disease: Degenerative disc disease involves the gradual wear and tear of the spinal discs over time. As the discs lose their cushioning and height, it can lead to instability and compression of nearby nerves, including the sciatic nerve.
Spondylolisthesis: Spondylolisthesis is a condition where one vertebra slips forward over an adjacent vertebra. This misalignment can cause nerve compression, including the sciatic nerve.
Spinal Tumors: Tumors that develop within or near the spinal column can compress the sciatic nerve and cause sciatica. These tumors may be benign or malignant.
Trauma or Injury: A sudden injury or trauma, such as a car accident or fall, can result in damage to the sciatic nerve or nearby structures, leading to irritation and pain.
Pregnancy: During pregnancy, hormonal changes and the growing uterus can put pressure on the sciatic nerve, causing sciatica in some expectant mothers.
Inflammation or Infection: Inflammatory conditions such as spinal infections or conditions like sciatic neuritis (inflammation of the sciatic nerve) can cause irritation and pain along the nerve.
Muscle Spasm or Imbalance: Muscle spasms or imbalances in the lower back, buttocks, or legs can put pressure on the sciatic nerve and lead to symptoms of sciatica. Inactivity, long time sitting, can also put pressure on some structures that can irritate the nerve.
It’s essential to remember that sciatica can have various underlying causes, and the symptoms can vary depending on the location and severity of the nerve compression. If you experience persistent or severe pain, weakness, or numbness along the sciatic nerve pathway, it’s crucial to seek medical evaluation to identify the specific cause and receive appropriate treatment. A healthcare professional, such as a doctor or a spine specialist, can help diagnose the issue and recommend a plan accordingly.
Remedies and treatment
There are several remedies and stretching exercises that may help alleviate sciatic pain. These remedies are generally aimed at reducing inflammation, improving flexibility, and strengthening the muscles to support the lower back and pelvis. They will provide help to a certain extent, but if you do suffer from sciatica like symptoms, it might be appropriate to investigate the root cause of the problem, rather than taking care of the symptoms (and be back at square one in two months time). Here are some suggestions:
Rest: Give your body time to heal by taking short periods of rest. Avoid prolonged sitting or activities that exacerbate the pain.
Hot and Cold Therapy: Applying a hot pack or a cold pack to the affected area can help reduce inflammation and provide temporary relief.
Over-the-counter Pain Relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen may help reduce pain and inflammation.
Exercise: Low-impact exercises like walking, swimming, and gentle stretching can help improve flexibility and reduce muscle tension.
Correct Posture: Maintaining good posture can reduce pressure on the sciatic nerve. Use ergonomic chairs and ensure proper lumbar support.
Lifting Technique: Practice proper lifting techniques to avoid putting additional strain on your back.
Sleeping Position: Sleep on a medium-firm mattress with a pillow between your knees if you sleep on your side, or under your knees if you sleep on your back.
Weight Management: Maintaining a healthy weight can reduce stress on your lower back.
Avoid Prolonged Sitting: If you have a sedentary job, take regular breaks to move around and stretch.
Stretching
Here are some gentle stretching exercises that may help relieve sciatic pain. Remember to perform them slowly and cautiously, avoiding any movements that cause sharp pain:
Hamstring Stretch
Lie on your back with one leg extended and the other leg raised.
Loop a towel or belt around the raised foot and gently pull it towards you.
Hold the stretch for 20-30 seconds, then switch legs.
Piriformis Stretch
Sit on a chair with both feet flat on the floor.
Cross one ankle over the opposite knee.
Gently lean forward to feel a stretch in the buttocks.
Hold for 20-30 seconds, then switch sides.
Seated Spinal Twist
Sit on the floor with your legs extended in front of you.
Bend one knee and place the foot on the outside of the opposite knee.
Twist your upper body towards the bent knee, placing the opposite elbow against the knee.
Hold the twist for 20-30 seconds and then switch sides.
Child’s Pose
Kneel on the floor, sit back on your heels, and stretch your arms forward.
Lower your chest towards the floor while keeping your arms extended.
Hold the stretch for 20-30 seconds.
Cat-Cow Stretch
Start on your hands and knees in a tabletop position.
Arch your back up like a cat, then drop it down into a swayback position (cow).
Repeat the sequence for 1-2 minutes, gently moving with your breath.
Video Resources
How to relieve sciatica in seconds (YouTube)
The ONE exercise you must do for sciatica pain relief (YouTube)
Five Stretches to relieve sciatica (YouTube)
Chiropractic
Chiropractic care is a complementary and alternative medical approach that focuses on the diagnosis and treatment of musculoskeletal disorders, particularly those related to the spine. Chiropractors often treat conditions such as lower back pain, neck pain, and also (and with very good results) sciatica. If you have sciatic pain, chiropractic care may offer huge benefits. Here’s how chiropractic treatment for sciatica works:
Initial Assessment: When you visit a chiropractor for sciatic pain, they will first conduct a thorough assessment of your medical history and perform a physical examination. This evaluation helps them understand the root cause of your sciatica and rule out any underlying conditions that may require medical intervention.
Spinal Adjustment: The hallmark of chiropractic care is spinal adjustment or spinal manipulation. Chiropractors use their hands or specialized instruments to apply controlled, sudden force to specific joints of the spine. The goal is to improve spinal alignment and mobility, reducing pressure on the nerves, including the sciatic nerve. By realigning the spine, chiropractors aim to release the pressure on the nerve, alleviate nerve irritation and inflammation, which relieves sciatic pain.
Exercise and rehab
Chiropractors may recommend specific exercises to strengthen the core and support the lower back, which can help in the long-term management of sciatic pain.
Education and Lifestyle Advice: Chiropractors often provide guidance on ergonomics, posture, and lifestyle modifications to help prevent future episodes of sciatic pain. They may suggest changes in daily habits or exercises that promote spinal health.
It’s essential to note that the effectiveness of chiropractic care for sciatica can vary depending on the individual’s specific condition and the cause of the sciatic pain. Chiropractic care is generally considered safe when performed by a licensed and trained professional, but it may not be suitable for everyone. If you have severe or worsening sciatic pain, neurological symptoms, or a history of spinal conditions, it’s crucial to consult with your primary healthcare provider before seeking chiropractic treatment.
As with any medical intervention, it’s essential to communicate openly with your chiropractor about your symptoms and concerns. A collaborative approach that considers various treatment options may provide the best outcomes for managing sciatic pain effectively.
Remember to listen to your body, and if any exercise increases your pain or discomfort, stop immediately and consult a healthcare professional. The effectiveness of these remedies and exercises can vary from person to person, so it’s crucial to find what works best for you. Always seek professional medical advice before starting any new exercise program or if you experience persistent or severe pain.
Edoardo Elisei DC
Alive Chiropractic LTD
alivechiropractic.co.uk
1C Crown Gate Square
POUNDBURY
01305602314
5/8/2023
A collection of informative and engaging videos that offer visual insights into the world of chiropractic care. Visual content is a powerful tool for education and empowerment, allowing you to deepen your understanding of chiropractic principles, techniques, and the benefits of maintaining a healthy spine.
