Are you experiencing low back pain that radiates down into your buttock to your leg or foot? If so, you may be suffering from sciatica. Sciatica refers to pain that radiates along the path of the sciatic nerve. This path branches from your lower back through your hips and buttocks and down each leg. This occurs when a bone spur on the spine, herniated disk, the piriformis muscle or narrowing of the spine compresses part of the nerve. The pain can be excruciating but for those who are in need of some lower back pain relief or sciatica treatments, here are some things that you can do from the comfort of your own home. 

 

Stretch

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Stretching is a great way to add flexibility and strength to your spine and legs and improve it’s range of motion. You don’t have to overexert yourself. The key is to do some gentle stretches. The best thing about stretching is that you can do it anywhere and at any time. Stretch right when you wake up or while you are watching television. The various pigeon poses are great for lower back pain relief. 

 

Light Exercises

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Yes, it is okay to exercise. But the key here is “light”. When we say “light”, we don’t mean picking up a 10lb dumbbell, even though you can curl 50lbs. Light exercise can include a walk around the block or doing aquatic exercises. Doing light exercises will keep your spine and legs strong. 

 

Reset Your Body Position 

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Sometimes staying in the same position for too long can lead to sciatica. If you have a job that requires you to sit for long periods, get up and stretch every 20-30 minutes. If you are on your feet for hours, take pressure off your spine by taking a seat once in a while. 

 

Heat and Ice Pack

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Alternating heat and ice pack is great for lower back pain relief. Start by applying an ice pack to the pain area for 15 minutes once every hour, then apply a heat pad for 15 minutes every 2 or 3 hours.

 

These are some sciatica treatments for lower back pain relief that you can do at home, but there are even more! If the pain persists, contact us at Front Line Physical Therapy, LLC. When it comes to pain management around Chugiak and outlying areas, you won’t find a better facility that is dedicated to helping you return to your normal function and improving your quality of life. Contact us today and see why we are a leading facility for pain management around Chugiak and outlying areas.