What to Avoid for Sciatic Nerve Pain

The sciatic nerve is a large nerve that extends from the spinal column down the back of each buttock and leg, down to the foot. It's the longest nerve in the body and is approximately one-half an inch thick. People suffering from back pain are often diagnosed with sciatica, which describes pain felt along the path of the sciatic nerve, often caused by pinching or pressure to the nerve. Avoiding pain caused by sciatica flare-ups often means changes in habits and lifestyle.

Symptoms

• Sciatica is caused by an inflammation, injury, pinching or compression of the sciatic nerve that causes intense, sharp and burning pain to many individuals while walking, sitting, or even lying down. In addition to pain, sciatica flare-ups cause weakness in the leg as well as numbness and tingling. Pain can radiate through the entire leg, and is often described as a chronic, dull ache to intense burning.

Lifting

• Avoid movements or tasks that cause injury or compression to the sciatic nerve. Those prone to such flare-ups should be careful to not lift heavy objects that may compress the spinal nerves. Carrying any type of heavy object, from a baby to a box of books, may cause pain. At the slightest sign that the sciatica is inflamed, which is often felt as a dull, aching or warm pain in the buttocks or any area of the back of the leg, avoid such movements.

Stretch

• Stretch to help loosen tight muscles and provide more room for the sciatic nerve. Simple exercises such as slowly stretching forward and touching the fingers to the toes are helpful to engage in every morning and throughout the day. Sitting on the floor, spreading the legs apart and then reaching slowly toward each toe also provides an excellent stretch for the lower back and hamstrings.

Exercise

• Perform exercises such as those that increase flexibility and strength in the back and hips and hamstrings. Such exercises provide additional support and strength to the core and often reduce periods of sciatica. However, discuss such options with your doctor to determine the most beneficial exercises and routine to suit your needs and condition.

Pain Relief

• Relieve pain of sciatica through the use of over the counter pain relievers or through the use of cold or hot packs. Many individuals utilize heating pads that can be applied directly to the lower back or hip area for hours of warm relief. A warm bath also helps, as does application of gels or creams that offer alternating hot and cold temperatures. Never leave old-fashioned heating pads or ice on any area of the body for more then 20 to 30 minutes to prevent skin irritation.