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FAMILY HEALTH

Could it be sciatica? Pain radiating from your lower back to your leg can range from annoying to debilitating. By Dr. Nona DjavidPublished: August, 2011

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Sciatica – the term refers to pain, tingling or numbness in the leg, and is caused primarily from compression or damage to the sciatic nerve, the longest single nerve in the human body. The sciatic runs from the lowest part of the spine all the way down to the feet.     Even though sciatica is a painful and common condition, many people suffering from it are unaware of what it means, what causes it or what to do about it. Anatomy matters As the main connector from the brain and spinal cord to the legs and feet, the sciatic nerve is an important component of the nervous system. Damage can occur from injury, slipped disks, degeneration or spinal stenosis – a condition in which the spinal cord becomes narrowed at the openings that connect the nerves to the arms and legs.      Piriformis syndrome can also cause sciatica. The large piriformis muscle is found in the buttocks and starts at the base of the spine, or the sacrum, and continues downward toward the hip and attaches to the outer part of your femur. Normally, the sciatic nerve runs below the piriformis muscle, crossing paths only minimally.     Inflammation of the nerve or the muscle can cause piriformis syndrome: The nerve runs directly through the muscle, resulting in constriction and pain throughout the buttocks and leg.     The malady is often referred to as “fat wallet syndrome,” and many anatomists speculate that continually sitting on a wallet can cause stress on the sciatic nerve and the piriformis muscle; it ultimately results in sciatica. Preventing piriformis syndrome is easy: Remove objects from your back pockets for periods of prolonged sitting, or simply keep your wallet or keys in the front pocket. Treatment options The pain and irritation caused by sciatica can be debilitating and interfere with your daily activities. Treatment options range from home remedies to medical guidance from a physical therapist or chiropractic physician.     Every treatment for sciatica should include exercise and stretching. Muscles that remain dormant will only exacerbate the conditions causing the sciatica; elasticity and proper muscle function is required for recovery.     There are many other nonsurgical cures for sciatica. Standard noninvasive chiropractic adjustments and spinal-decompression therapy can help eliminate your symptoms and fix the root cause of the problem.     Perhaps the most effective cure involves lifestyle changes. Daily exercise, anti-inflammatory diets and supplements, and physical or chiropractic therapy are all effective and proactive ways to manage sciatica. ≈     ≈     ≈ STRENGTHEN YOUR CORE AT HOME Proper core strength is very important for not just overall stamina and prevention; it can also alleviate pain and help treat the cause of sciatica. Targeting muscles in your lower back, abdomen, pelvis and thighs can help reduce pain from sciatica. Here are some stretches to master:  • Piriformis Stretch Lie on your back with your head on the ground. Bending the knee of the affected leg, place your ankle on the opposite knee. Push down on the knee of your affected leg as you pull up the thigh of the unaffected leg. Hold this position for five seconds and repeat five times. • Back extension Lie on your abdomen. Prop yourself up on your elbows, extending your back. Start straightening your elbows, furthering the extension. Continue straightening your elbows until a gentle stretch is felt. Hold for 15 seconds before returning to the starting position, and repeat 10 times. • Pelvic tilt Start by lying on your back with your knees bent and your feet flat on the floor. While exhaling, press the small of your back against the floor and hold for 15 seconds. Return to the starting position and repeat 10 times.

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