How to Fix Sciatic Leg Pain

The sciatic nerve is responsible for communicating what the legs are feeling and how they move. Sciatic pain can be very sharp and may seem scary, but it actually can be alleviated relatively easily if given time to heal and proper treatment. Some people have used acupuncture, stretching, massage, surgery and chiropractic assistance while some opt for continued pain and anti-inflammatory medications.

Sciatic pain is common because of the tendency for people to damage the supporting discs in the lower back over time, causing the disc to push out and put pressure on surrounding areas, including nerves like the sciatic nerve. Slouching, improper lifting, overusing the joints or trauma can lead to pain that shoots like a lightning bolt down your leg if you bend or move wrong. The good thing is that damaged or herniated discs can heal if you take care of yourself and readjust your bad back maintenance habits.

Things You'll Need

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Instructions

• 1

  Use exercises that are specifically formulated for relieving sciatic pressure and pain. Stretching exercises are some of the best treatments for this kind of pain and are aimed at increasing the range of motion, helping to relieve some of the pain associated with the irritation of the sciatic nerve. Lie on your back and bring your knees in one at a time, pumping a few times then switching knees. After about ten repetitions of this, bring both knees to a bent position, keeping your feet on the floor, rocking the knees slightly back and forth. After about 30 seconds of this activity, roll onto your stomach, hands under your shoulders and gently push your upper body up, letting the lower back and buttocks remain relaxed. Do these movements on a regular basis.

• 2

  Lie face up with your arms above your head with a weight in each hand. Remove the arch in the lower back by raising the weights slightly in the air and pressing your lower back towards the floor, paying attention to how your abdominal muscles are working to keep your back from arching. If you can, straighten your legs out to simulate a standing position, training you how to stand properly and reminding your back to support your body.

• 3

  Incorporate push ups and bridges in your exercise routine. These help remind the abdominal muscles how to support the back properly while you are standing. Hands and toes on the ground without arching your back or sticking your butt in the air. Pay attention to the reduction of pressure on your lower back; this is how support of your lower back is supposed to be.

• 4

  Stand when lifting weights instead of sitting which rounds out the back. Exercising with a rounded back can easily injure or damage discs, causing pain. When you exercise, make sure you also activate the opposing muscles, such as lower back exercises following crunches. Strengthening the muscles in the lower back is very beneficial.

• 5

  Become more aware of how you bend, twist and sit throughout the day. Just bringing conscious awareness to this can help to lower the occurrence. Pick things up using your leg muscles instead of slouching or bending. Make sure you plant your heels into the ground, stabilize your weight and keep your torso straight as you lift. This also protects your knees.

• 6

  Prevent further damage by getting out of bed without sitting up and rounding your back. Opt to roll on your stomach first and prop yourself up. Several times throughout the day, lie on your stomach propped up comfortably on your elbows, reducing stress on the lower back without straining yourself.

• 7

  Following up with good daily habits is the only way to make the pain stay at bay and prevent the damage that causes the pain. These exercises should start to help alleviate the pressure and pain associated with damaged discs and sciatic pain within the same day.