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When the physical injury or inflammation puts pressure on the sciatic nerve, the patient can have sciatica. Sciatica can affect one or both sides. It may lead to weakness and numbness aside from pain in joint or muscles. There are many causes of sciatic nerve pain, such as a narrow spinal column, herniated or bulging disc, inflammation of the delicate tissues around the areas, or piriformis syndrome, just to name a few. More than 80% of population in industrial countries has lower back pain at some point in the life. Actually, this is one of the common reasons behind employees finding it close to impossible to work. Most patients with grave sciatic pain recover in 4-6 weeks. But a small number of people live with it for life. Exercises and stretches for the treatment of sciatic pain One knee to chest: To do this exercise, lie on the back, straighten your legs, and place a pillow underneath your knees. Now, put one of your knees towards your chest and feel the stretch in your hips, butts and in the back. Stay in this position for at least 30 seconds. Repeat this on the other side. Back massage circles: Again, lie on your back and gently pull your legs towards your chest. Now, circle the knees in order to massage your lower back gently. At first, it may hurt but will be OK later on. Muscle contractions: Again lie down the back, straighten your legs and keep a soft billow below your knees. Now, contract the deep muscles stabilizing the spine. Take breath and get relaxed. Stay in the position for 30 seconds. Lying Twist: First, you should lie down on the floor on your back, bend your knees, and flatten the feet. Stretch the arms at your shoulder height keeping them away from the body. Now, drop the knees to either side and move your head to the other side. Stay gentle and hold this position for up to 30 seconds. So, do these exercises if you want to get rid of sciatica pain, according to Perth physios.
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