If you ever feel radiating pain from your lower back into your side or even legs, you must probably have had sciatica. The pain can range from mild or tolerable to severe and sharp pain. Some people may also feel numbness, weakness, and tingling in your foot or leg. If this happens, you need to visit a chiropractor for a chiropractic treatment immediately. Your specialist will recommend exercises for sciatica pain relief.
Before you try the exercises, it is useful to know more about sciatica and its causes first. Sciatica is a term used to describe or explain the symptoms and pain in the sciatic nerve. The medical condition of sciatica is called radiculopathy, which refers to the lower back's nerve root. The pain in the radiculopathy was due to irritation or pinching of the nerve. This pinching or irritation can be caused by the following:
- Degenerative disc disease is caused by the continuous wear and tear of the spinal disc that makes it unstable, caused by a pinched and irritated nerve root.
- Sacroiliac joint dysfunction is a nerve root pain in the sacroiliac joints of the pelvis.
- Facet joint osteoarthritis is the wearing down of the spinal joints. The cause of this is the development of bone spurs on a vertebra that leads to the compression of a nerve root.
- Isthmic spondylolisthesis is caused by the breakage of the bridge that connects the portions in the front and back of a vertebra. If the bridge breaks, there will be constriction of the nerve roots that leads to the nerves' irritation that eventually causes pain in the legs.
- Piriformis syndrome is the tightening of the buttock muscle or spasms that could lead to the pressing up in the sciatic nerve.
- Lumbar herniated disc happens when there is a pushing upward of the interior of a spinal disc. This pushing forward causes the disc to bulge or rupture that causes pain and extreme discomfort in the buttock and leg.
Now that you have ample understanding of what causes your lower back pain and numbness of the feet and legs, a chiropractor's visit will help you further understand the reason for your pain. A chiropractic treatment for several sessions and exercises will help you manage pain. To help you ease the pain at home, here are some sciatica exercises for a herniated disc.
What exercises can you do for a herniated disc?
Exercises for a herniated disc are different from your regular workout. Don't just go to the gym and pump those leg equipment because it may not work, and you may even worsen the pain and further irritate the nerves on your back. Your chiropractor will advise you about the right exercise to ease and manage pain and target the symptoms of pain in your back.
- Press-up or extension exercise. It is a simple exercise yet effective exercise for your back. You can do this by gently placing your back into extension. Lying on your stomach, prop your elbows up and smoothly extend your upper body up while keeping your hips down on the floor. Hold the extended position for about 5 seconds, and slowly increase the time up to 30 seconds in the succeeding repetition. Do this for about ten repetitions.
- Advanced extension lying down. After training your back for the press-up, your chiropractor can recommend advanced extension exercises. This is almost the same with the press-up, but instead of propping your elbow, extend your arms for an advanced extension. Keep the position for a shorter period. Unlike the press-up that you can initially do for 5 seconds, try the advanced extension for 1 second first, then increase it to 2 or 3 seconds, and repeat ten times. The length of time and repetition will depend on how you can endure the pain. So, don't rush in trying the advanced extension. Your chiropractor will advise you on the exercises that you can manage.
- Advanced extension standing up. If the lying down advanced extension exercise is too painful, you can try it standing up. Place your hands on your back hips, slowly lean back as far as you can. Hold the position for about 5 seconds, and feel the stretching on your lower back. Repeat it ten times. You can also increase the time from 5 seconds to 30, depending on how you are doing. If you can only endure 15 seconds, that is already good.
- Prone position exercise. The usual herniated disc exercise recommenced in your chiropractic treatment are back press-ups and extensions. However, the prone position is another exercise that your chiropractor may recommend. For this standing up exercise routine, you would bend forward to counter the back extension exercises. The prone task can be done regularly every two hours. One must remember that these exercises should be recommended and supervised by your chiropractor. Going for a doing-it-yourself training may worsen your herniated disc pain and sciatica condition.
Of course, the ultimate goal is sciatica prevention. No one would want to experience numbing pain and extreme discomfort. So, the best way is to strengthen your lower back and abdominal muscles. Here are some lower back exercises that can help you train your core and back to prevent sciatica and pain caused by the herniated disc.
- Upper back extension is a lying-down position exercise. You can do this by clasping your hands behind your lower back, slowly raising your head and chest while your eyes are on the floor. Hold the position for at least 5 seconds and work on ten repetitions. You can increase the time from 5 to 20 seconds. If you have a herniated disc condition, ask your chiropractor if this can be included in your chiropractic treatment.
- Prone arm and leg lift is another exercise that can be done by lying on your stomach. Raise your arm and leg opposite each other. To start, raise your right arm and your left leg at the same time and hold the position for 5 to 20 seconds. Lower your arm and leg, and then raise your left arm and right leg for the same duration, to complete one rep. The height of the leg and arm raising depends on how you can manage it. You may start at 3 inches from the floor and increase it accordingly. Do this in 8 up to 10 repetitions.
If you are not sure about the causes of sciatica pain, it is best to visit your chiropractor at DeBole Chiropractic. Lower back pain, pain in the leg or rear when sitting, pain in the hip, burning, or tingling sensation down the leg are sciatica symptoms. Numbness, difficulty or weakness in moving the foot or leg, constant numbing pain on one side of the rear, and excruciating pain that makes it a challenge standing up are common symptoms. However, it is best not to assume and self-diagnose since other conditions could cause it. With this, it is essential to visit your chiropractor to give you the best chiropractic treatment.
Visiting your chiropractor, like DeBole Chiropractic, will help you identify the pain and give you proper chiropractic treatment. But other than sciatica and herniated disc, the chiropractic center also offers chiropractic care for different injuries like spinal decompression due to bulging discs and herniated discs, sciatica, and degenerative disease.
Treatments at DeBole are done with the utmost care to ensure that the cause of pain and discomfort are addressed and eased. The treatment frequency depends on the condition as some treatments may run for 5-8 sessions or even more.
Aside from spinal decompression, DeBole Chiropractic also offers chiropractic treatment for auto accident injuries, pain management, and common sports injuries. The chiropractic place also uses a power vibe machine that gives power vibration to treat the body, which is non-invasive and holistic pain relief. The center also offers spinal screening and x-ray to ensure that the chiropractic treatment targets the cause of the pain. Chiropractic treatments should be based on proper consultations and tests to ensure that you are receiving the right chiropractic care as performed by a licensed chiropractor.
Whiplash, headaches, and pain due to pregnancy are also services that you can get from DeBole Chiropractic. Whiplash is a pain from the neck injury that can be described as the whipping pain caused by car or automobile accidents.
Headaches, on the other hand, seem familiar and not a life-threatening sickness, right? However, headaches are often associated with muscle tension in the body's different parts, like the neck. Sitting in front of the computer for long hours can strain your neck and cause you headaches. Taking pain relief medicines may not be the way to ease your headache, but a visit to your chiropractor for a good chiropractic treatment will do. However, don’t just visit any chiropractor. Choose the best chiropractic center with reliable and licensed experts in chiropractic treatment.