Sit down, Stand up, got to drive, it's always there. That god damn pain.
Sound familiar?
Sciatic pain is seemingly one of those pains that can just cut through anything.
Thing is it can.
Sciatica is a form of nerve pain and that my friends can't be tackled with painkillers.
Hell even the opioid type of painkillers don't often hit the spot.
It can be caused by lots of things. From nerve obstruction to weak muscles. It could even be caused by your nervous system not feeling safe so it triggers the pain signals from old injuries.
There are many levels of sciatic pain. Form a dull constant ache or throb right up to laser needles every time you put your foot on the floor.
If you're reading this, then chances are this isn't your first sciatic rodeo and you are well versed in what it feels like.
So this blog is my personal advice using the exercises we have used with lots of people to get them moving again.
As well as exercises, there are a few other points to think about on the journey through the sciatica minefield.
Pain is made in the brain.
Whether theres tissue damage or not, the pain signal is a nervous system response and the created in your brain.
Ever cut your finger but it doesn't hurt until you look down and see it?
Thats your brain looking at the injury and deciding you need to pay attention to it. How does it get your attention? Pain.
So remember, although are feeling a very real sensation, it is being created in the brain and its purpose is to get you to pay attention to whatever is happening.
2. Other life stress can make your pain worse.
Notice the way you always feel the worst when theres that big presentation or you're super stressed?
Thats because your nervous system is running around all hyped up and hyper sensitive. That means any tiny issue is likely to provoke and overkill response from the nervous system.
3. You're weak.
Yes you need to stretch, but stretching alone is no dice. You need to make yourself strong in the full range of motion the muscles have. Otherwise the pain is going to just keep coming back.
If you take these three things into account your recovery will have far more chance of long term success and not just just a short term reprieve.
So now you've persevered this far, let's see what you can do about it. Here are the top three exercises we have used to get countless folk moving again.
The Standing Hip CAR
Your hips move in many directions and you should really be able to control your movement through all of them.
Can't?
Well, throw this standing hip CAR into your daily routine. It'll help you build the strength you need to control the ranges you move in.
QL Side Bend
Most people think the Piriformis is to blame for sciatica, but not so! The sciatic nerve is the culprit and it can be pressed on anywhere it runs and you could get sciatic symptoms.
Where we have found to be the most common issue is a spasmed QL restricting how the sciatic nerve moves. This is because the QL spasms because it's too weak to do the job being asked of it. So it tenses as hard as it can because it doesn't want to let the team down.
This exercise strengthens the QL through its full range of motion so you get strong AND flexi.
Sciatic Nerve Floss
Sometimes the obstruction to the nerve is so great the only way is through it.
Nerve flossing uses the nerve in its sheath like a saw to cut a new path through the obstruction. This is a long term exercise and the benefits can be seen over the course of weeks as the nerve regains freedom to move.
Don't let pain rule your life. There is always something you can do about it.
If you want to make a lasting change in your pain symptoms, do it every damn day!
If you think this blog would help someone you know, please share it with them. Or if you want a more structured program which has helped hundreds of people reduce their sciatica pain, work with us online for less than the price of a coffee a day.