What is Sciatica?
The sciatic nerve is the largest nerve in the body. It stems from the lower end of your spine down to your feet. The damaged nerve is in the lower vertebrae in your spine where the most disk herniations take place. When the spine is misaligned, the lower spine holds more weight than an adjusted spine would. A proper spine would hold weight proportional, eliminating improper weight on your lower disks. You can misalign your spine doing small actions over time such as prolonged sitting and also for traumatic events such as a car accident. The second cause of nerve damage to the lower spine also includes pelvic issues. Athletes like soccer players and baseball players typically end up with pelvic issues due to their body adjusting to the range of motion they perform repetitively. When your pelvis rotates, you also effect the curve in your spine. Too much curve or not enough curve causes inflammation. Over time, this inflammation will cause irritation, eventually feeling that pain throughout your leg. Luckily, there are several ways to decrease nerve damage.
7 Natural Tips for Sciatica
1. Piriformis Stretch
There are many different stretches you can view online through videos and pictures. This muscle is located where the sciatic nerve begins in the lower spine, making it extremely important to stretch.
2. Hip Flexor Stretch
These stretches will also be found online. Your hip flexors help stabilize your spine and run through your pelvis. Doing these stretches will train your body to correct the muscles.
3. Strengthening the Abdomen
Your abdomen is important with stabilizing the spine as well. One of the best ways to do this is working your way up to doing a 2-3 minute plank each day. You can start off small by going however long you’re capable of, but reach for going 5 seconds longer each time.
4. Strengthening Hip Extensors
It is vital to not only stretch your hip muscles, but also strengthen them. There are many workouts you can do with no equipment at home and also many machines at a local gym to strengthen them.
Fixing your posture is key to a healthy spine. You can do simply adjustments in your every day life to assure your posture to be correct. You can simply adjust your screen at work so you aren’t slouching over and looking down. Just by being aware, you can slowly adjust your posture.
6. Stand Up, Get Moving
Even if you sit in an office every day, it is important to move your spine every 15-30 minutes. It can be as simple as stretching, wobble cushion, or walking around the office. Also, be aware of the way you sit in the car. Taking breaks on long road trips allow your spine to move freely.
7. Chiropractic Care
Chiropractic care comes in contact to the spine to adjust what is misplaced. In more severe cases, chiropractic care is able to help with specific adjustments, personalized stretches and workouts, and also performing decompression.
If you live in the Matthews/Charlotte area here in North Carolina, or would like a recommendation to other chiropractors in your area, contact us here. We would love to be in contact with you!