There sciaticaoften referred to as a debilitating pain, is a medical problem that affects millions of people around the world. This painful condition manifests itself when the sciatic nerve, which extends from the spine to the leg, is compressed, pinched or irritated. This nerve is essential for transmitting signals between the brain and the muscles of the leg, meaning any problems along its route can lead to intense, debilitating pain.
Common causes of sciatica
Several factors can contribute to sciatica, including:
- Herniated disc : the gelatinous material inside an intervertebral disc escapes and puts pressure on the nerve. This is one of the most common causes of sciatica.
- Spinal stenosisor narrowing of the spinal canal, can also compress the sciatic nerve, causing pain.
- Spondylolisthesis : This condition occurs when one of the vertebrae slips out of its normal position, thereby compressing the sciatic nerve.
- Tumors or infections : These less common conditions can also cause nerve irritation.
Sciatica (or sciatic neuralgia) is therefore not a disease in itself, but rather a set of symptoms that are usually the result of an underlying problem.
Characteristic symptoms of sciatica
Symptoms of sciatica are often characteristic, usually occurring on one side of the body. Common symptoms include:
- Shooting or burning pain in the lower back, going down the leg.
- Numbness, tingling, or muscle weakness on the affected leg.
- Difficulty standing or to walk.
- Worsening of symptoms when coughing, sneezing or making sudden movements.
Thus, an insidious pain that runs from the buttock to the heel often announces the return of sciatica. 9 times out of 10, it heals spontaneously (with anti-inflammatories and relaxers anyway!) in 6 to 8 weeks. But to prevent the pain from waking up too often, discover these few movements to do in the morning when you wake up… To start the day without being stuck.
How long does a sciatica attack last?
The duration of a sciatica attack can vary greatly from person to person depending on several factors, including the underlying cause of sciatica, severity of the condition, treatment received, and individual response to treatment . In general, a sciatica attack can last from a few days to several weeks.
Acute sciatica
An acute attack of sciatica, often due to temporary irritation of the sciatic nerve, can last a few days to a few weeks. In many cases, rest, anti-inflammatories, and home care can help relieve symptoms and speed recovery.
Chronic sciatica
If sciatica persists for more than 12 weeksit is generally considered to be chronic. A case of chronic sciatica may be the result of underlying problems such as a herniated disc, spinal stenosis, or persistent nerve compression. Treatment for chronic sciatica can be more complex and may require medical interventions, including physical therapy, corticosteroid injections, or in some cases, surgery.
Response to treatment and other factors
The duration of sciatica may also depend on how it responds to treatment. Some people may experience rapid relief with measures such as physical therapy, while others may require more prolonged treatment. Individual characteristics, such as age, general physical condition and the severity of the nerve compression, also play a role in the duration of the sciatica attack.
If your sciatica is due to osteoarthritis
Osteoarthritis of the lumbar vertebrae (also called lumbar arthritis) is often due to old spinal inflammation or excessive physical stress from work or sports. The pain is more or less severe depending on the extent of the osteoarthritis and can sometimes radiate and cause sciatica or thigh pain (meralgia).
A stretch to relieve radiation
- Lying on your back, gently bring both knees towards your chest and wrap your arms around them to make your back round. Hold this position for 30 seconds. Repeat this movement three more times then move on to the next exercise.
- Still lying on your back, bend your legs, feet flat. Draw your abs to press your lower back against the mattress. Hold this position for 5 seconds then release. Repeat ten times.
- To prevent sciatica pain, repeat this sequence ten times every morning when you wake up.
Read also : Stretching: stretch well when you wake up
If sciatica is due to lack of flexibility in your hips
THE hip flexor muscles are a group of muscles including muscles of the hip and upper thigh. These are what allow you to raise your knee toward your chest as well as move your leg back and forth and from left to right. A sedentary lifestyle and long hours of sitting can lead to tension in this muscle group, and tickle the sciatic nerve.
An exercise to regain flexibility
- Lying on your back, legs straight but feet flexed, raise your right knee toward your chest and place your hands behind your knee.
- Gently pull your (right) knee toward your left shoulder and hold this position for 30 seconds.
- Repeat this movement three times, then do the same with the left leg: raise the left knee toward your chest and place your hands behind the knee. Gently pull your (left) knee toward your right shoulder and hold this position for 30 seconds.
- In addition to stretching the flexors, this exercise helps relax and lengthen the lower back.
To note : If you suffer from a groin or hip injury, check with your doctor or physiotherapist if you can practice this exercise.
Read also : Hip pain: 4 reasons to consult
If your sciatica is due to a herniated disc
The vertebrae are composed of a fibrous ring and a core containing a kind of gelatin. When this ring cracks (as a result of sometimes old microtraumas), it happens that the nucleus escapes through this small tear, forming a hernia which compresses one of the roots of the sciatic nerve. It is this inflammation that causes the pain.
A stretch to prevent sciatic pain
The following stretch helps create distance between the discs of the spine, in order to relieve pressure on the sciatic nerve :
- Lying on your stomach, lean on your forearms, placed flat on the bed (like the Sphinx!) Raise your chest and stretch your spine from the coccyx to the cervical vertebrae. You have the right to bend your back. Stay in this position for 30 seconds while breathing deeply.
- If the pain is mild, you can repeat this same stretch, still lying on your stomach, but resting on the palms of your hands (placed at shoulder level) and no longer on your forearms. Hold the position for 10 seconds while breathing deeply.
- To prevent sciatica pain, repeat this sequence ten times every morning when you wake up.
Read also : 7 exercises for waking up without stiffness
How to quickly relieve a sciatica attack?
Despite all your efforts to prevent it, the sciatica attack is indeed here? Here are some tips to relieve it.
Rest when the crisis is at its peak
When a sciatica attack strikes, it’s essential to give your body time to heal. The first step is therefore to stop exercising. You can also lie down when the pain is really bad, to reduce the pressure on the sciatic nerve, and thus provide immediate relief. However, bed rest is not recommended for a long period of time: to relieve sciatica lastingly, you need to move.
Should you walk when you have sciatica?
Yes, as soon as the pain subsides and becomes bearable, you should start again. regular physical activity – even light: walking, swimming, cycling… At the same time, we adopt good habits to reduce pressure on the nerve: stand straight, do not cross your legs, sleep on your back, slightly raise your limbs lower legs when lying down, etc.
What exercises to unblock the sciatic nerve?
Gentle stretching or yoga exercises can help relieve the muscle tension that often accompanies sciatica. Stretches targeting the hip and lower back muscles can be particularly beneficial, as can exercises aimed at strengthening the core.
What medications to treat sciatica?
Along with these exercises, several over-the-counter or prescription painkillers can help relieve sciatic neuralgia.
- Nonsteroidal anti-inflammatories (NSAIDs), such as ibuprofen and naproxen, work by reducing inflammation around the sciatic nerve. These medications are usually available over the counter, but stronger versions can be prescribed by a doctor if necessary.
- Muscle relaxers may be prescribed for cases of sciatica where muscle spasms contribute to the pain. These medications help relax tight muscles around the sciatic nerve, which may provide relief.
- Painkillers, such as paracetamol, may be helpful in relieving mild to moderate pain associated with sciatica. However, they do not directly treat the underlying inflammation.
- Corticosteroidssuch as prednisone, are sometimes given as tablets (oral corticosteroids) or injections to reduce the severe inflammation associated with sciatica.
Who can unblock the sciatic nerve?
Unblocking the sciatic nerve usually requires the intervention of qualified medical professionals. Here are some specialists who can help you in the treatment of sciatica:
- General practitioner : this is your first point of contact. He or she can diagnose sciatica, recommend medications and basic treatments, and refer you to specialists if necessary.
- Physiotherapist : he can develop an exercise and rehabilitation program specifically tailored to your sciatica condition to strengthen muscles, improve flexibility and relieve pain.
- Chiropractor : He specializes in spinal manipulation and can help relieve pressure on the sciatic nerve by adjusting the spine.
- Osteopath : he is trained to treat musculoskeletal disorders using gentle manipulative techniques.
- Neurosurgeon : In severe cases of sciatica associated with a herniated disc or severe nerve compression, surgery may be necessary.
