4 Ways to Get Rid of Sciatic Pain

July 17, 2024

I can hear you asking, ‘how do I get rid of sciatic pain’

What is Sciatic Pain?

Sciatic pain is literally a pain in the butt! But it can also radiate down your leg. This is a common symptom and something we treat on a weekly basis.

According to NHS – “Sciatic Pain (also known as Sciatica) is when the sciatic nerve, which runs from your hips to your feet, is irritated. It usually gets better in 4 to 6 weeks but can last longer.” There is a sciatic nerve in each leg and it can cause pain anywhere along that nerve, it’s the longest nerve in the human body.

Sciatic pain is a common problem we see in clients, and can flare up with both active movements such as, running, cycling, bending over, moving a lot as well as stationary activities such as sitting at a desk or driving for long periods of time.

What does sciatica pain feel like?

You might have a pain in your bum, lower back, the back of your leg, your foot and toes. The sensation can feel like stabbing, burning or shooting, tingling – like pins and needles, numb And you might have a weakness on one side.

The pain might get worse when moving, sneezing or coughing.

There are simple quick fixes that can get rid of sciatic pain but what I want you to explore is what’s the cause of Sciatic Pain? Once you get to the root cause of the pain it shouldn’t come back.

What is the cause of sciatic pain?

Ayurveda is focussed on finding the cause of your sciatic pain. Sciatic pain is a symptom.

Possible Causes of Sciatic Pain

Herniated disc: This is where the soft, jelly-like center of a spinal disc ruptures and presses against the sciatic nerve. (also known as a slipped disc although not the correct term)
Piriformis syndrome: This is a condition in which the piriformis muscle, located in the buttocks, irritates or compresses the sciatic nerve.
Spondylolisthesis: This condition occurs when one vertebra moves out of position and onto the vertebra below it, putting pressure on the sciatic nerve.
Trauma: Fall or injuries to the lower back or hips can cause sciatic pain.
Pregnancy: Pregnant women can experience sciatic pain due to the pressure on the sciatic nerve from the growing baby.
Infections: Infections in the lower back can cause inflammation and compression of the sciatic nerve.
Poor core strength, repetitive movement, bad posture, tightness and tension
The cause could also be emotional. This is our toot chakra area which is responsible for feelings of – safety, stability, finances, home.

Below is the NHS advice for Sciatic Pain. Some of it I agree with, some of it doesn’t help.

Carry on with your normal activities as much as possible
- (in our experience with clients this is difficult depending on the severity of the pain and leads to the body compensations and causing tightness and tension elsewhere)
Start gentle exercise as soon as you can – anything that gets you moving can help hold heat packs to the painful areas.
- (This can be helpful, but often people don’t know what to do and are scared of aggravating the symptoms)
Painkillers
- (one example of a quick fix to allow you to get on with your day. As long as painkillers are used as a temporary solution and you’re addressing the root cause)
Put a small, firm cushion between your knees when sleeping on your side, or several firm pillows underneath your knees when lying on your back
- (this definitely helps)
Do not sit or lie down for long periods – even if moving hurts, it’s not harmful and can help you get better faster
- (I also agree with this)

TREAMENT FOR SCIATIC PAIN

To get rid of sciatic pain for good, the treatment depends on the root cause but the good news is there are simple ways to relieve your pain and requires a more gently approach than you might think.

The sciatic nerve can either flow through the piriformis muscle or lie behind the muscle so when this muscle becomes inflamed the muscle can press on the sciatic nerve causing pain. So releasing tightness and tension here can help to relive pain.

Below are 4 Ways to get Rid of Sciatic Pain

Awareness

There can be unusual triggers for Sciatic Pain that you’ve never thought about such as ;

Carrying items in back pockets some people even sit on their wallet and it becomes normal but this puts pressure on your piriformis muscle and sitting in a position that will cause pelvis misalignment
Wearing high heels or uncomfortable shoes
Posture – observe how you sit at work, when driving, on the sofa, are you always crossing one leg, sitting with feet tucked underneath you

2. Self Massage / Myofascial Release

There are simple ways you can release this pain with myofascial release ball but pressing too hard or being forceful can make the problem worse.

3. KCR Treatment

If you’re local I can highly recommend booking at KCR treatment which can often relieve sciatic pain in one treatment! During KCR treatment we use a gliding movement across the piriformis as well as releasing the muscles joints and fascia system around the piriformis area which have been compensating.

4. Yoga Postures

I’m sharing a few tried and tested yoga postures I share with clients and members that’s great for sciatic pain, piriformis syndrome or any other tightness in the hip and lower back area.

We’ll start with a few postures to help you release tension and relax before moving into self myofascial release techniques.

Thread the Needle, also known as Reclined Pigeon or Dead Pigeon

Thread the needle

In this posture we’ll focus on the hip – external range of motion.

Lie on your back and bend your knees
Lift the hips and feel the lower back lengthen, place the hips back down, leveling the hips
Cross right ankle over left knee and either wait there and see how this feels or take hands either side of the left leg and hug the leg towards the chest. The goal is not to get the leg as close as you can towards the chest.
Once you feel the stretch and stop in the position and encourage relaxation
Focus on breathing deeply, feeling the abdomen and ribcage expand and relax
Relax the upper body, jaw, face
After 2 mins switch and repeat on the other side

Hold for one or two minutes

Jo’s Hip Release Technique

This technique is a blend of yoga postures (reclined hand to big toe pose) and self connective tissue release. This improves mobility, relieves pain and releases the connective tissue.

You’ll need a yoga strap, dressing gown belt or scarf.

Lie on your back and bring your leg up, wrapping your belt around the ball of the foot
Keep your hips heavy on the floor and shoulders and head relaxed.
Draw your toes towards your face and heel towards the sky.
No need to straighten the leg or pull it towards you with force, be gentle.
Pause and wait, feel any sensation, let your body guide you to where you need to move.

Self Myofascial Release

You’ll need a tennis ball for myofascial release

Lie on your back
Place the ball to centre of glutes and rock around until you feel a tender spot (you’ll know when you’ve got it)
Breathe, relax and stay there until you feel the sensation change. Rest your knees hip width or towards each other
Change sides
There might be an intensity but you want that to shift until you feel a softness, melting, warm, cool, relax as much as you can

If you’ve practiced yoga with me you’ll know how much I love a pigeon pose and for good reason! Although I’ve had sciatic pain a few times it’s not lasted or cause the most discomfort (because I’ve address the root cause). I’ve know of some clients experience pain that’s so bad they struggle with walking, sitting up or standing.

If you’d like help and support for your sciatic pain if you’re local you can book a treatment. If you’d like to address your sciatic pain 1:1 with Jo through Yoga Therapy click here or explore our Hip & Lower Back Program.