Back Pain

Sciatica can often be treated with exercises and other self-treatment methods as, or even more effectively as with medication, spinal injections, and other doctor-administered treatments.  This is especially true with regards to getting long-term results, since medications and other treatments tend to simply cover up symptoms, rather than help to heal the underlying causes of sciatica, such as disc herniations and abnormal muscle contraction. 

The symptoms of sciatica are pain, tingling, burning, and other sensations that extend from the buttock area down the back of the thigh, and sometimes all the way down the calf to the foot.  True sciatica is related to compression and irritation of the sciatic nerve, most often by a bulging or ruptured spinal disc in the lower back. 

Another condition that closely mimics the symptoms of true sciatica is piriformis syndrome, caused by the piriformis muscle in the lower buttock area.  Piriformis syndrome is also sometimes called “pseudo-sciatica”, meaning “false sciatica”.  Depending on the situation contraction of the piriformis muscle may actually compress the sciatic nerve, or the muscle produces what’s known as referred pain.  Referred pain is what happens when someone gets arm pain from a heart problem, or shoulder pain from a gallbladder attack. 

Both true sciatica and piriformis syndrome can usually be treated effectively with simple exercises and home-treatment methods.  One of the simplest sets of exercises for alleviating true sciatica is the McKenzie Method, named for New Zealand physical therapist Robin McKenzie.  Although the McKenzie Method is usually associated with spinal extension, in fact the technique uses a systematic approach to determine what spinal positioning is most effective at reducing nerve compression by a herniated disc for a given individual.  The majority of cases d respond best to some variation of spinal extension, but not all McKenzie exercises involve extension - it depends on what the evaluation techniques suggest will be most effective. 

Piriformis syndrome can be treated with stretching and massaging of the piriformis muscle.  To stretch the piriformis, bend the knee and slowly but firmly pull the knee to the chest, then pull it towards the opposite shoulder (for example, if you are stretching the right piriformis, pull the right knee toward the left shoulder).  When stretching, be sure to apply steady pressure, as opposed to frequently pulling and releasing, or “bouncing” the stretch.  To massage the piriformis, make a fist and press firmly into the muscles in the lower buttock area.  When you find a tight, tender spot, hold pressure on it and gradually apply more pressure as it releases.

 In addition to exercises, one of the best sciatica self treatment methods is the application of ice packs.  Cold packs are often more effective in reducing inflammation than prescription anti-inflammatory drugs, and work without the side effects commonly encountered with the medications.  To use ice, be sure to separate the cold pack from the skin with a thin towel or cloth to prevent skin irritation.  Because sciatica typically arises from nerve irritation in the lower spine, apply the ice pack on the low back, being sure to cover the area at least an inch below the beltline.  Use cold for about 15 to 20 minutes at a time.  You can re-apply ice as often as every one to two hours, just as long as the skin has returned to normal temperature before re-applying the cold pack. 

For additional sciatica information, please visit my SciaticaSelfCare.com website.  When you visit, you’ll receive a free ebook on home treatment tips, and a free video course to help you etter understand your condition and treatment options.

Dr. George Best is a holistic healthcare provider in San Antonio, Texas, and webmaster of SciaticaSelfCare.com.