RELIEF FROM SCIATICA

Pain or discomfort that runs from your lower back or hip, down through your buttocks and into the lower part of your leg could be a sign of sciatica, a condition that's often painful but rarely serious. Usually, it can be diagnosed and treated successfully.

Sciatica may feel dull, aching or burning. Sometimes it starts gradually, worsens at night and is aggravated by motion. It also can cause tingling, numbness or muscle weakness in the leg. The pain often results from pressure or irritation to the sciatic nerve, in the back of the leg. A displaced, or herniated, disc in the lower spine also may cause sciatica. This type of disc problem actually is quite common -- one out of every 50 people experiences it.

An exam by your doctor probably can determine if you have sciatica. He or she may check your reflexes, foot and leg strength, and flexibility. Blood tests, X-rays or MRI scans also may be recommended to help determine what's causing the condition.

Unless you have diabetes or nerve damage, apply cold to your lower back for the first day or so. Doing this for 10 to 15 minutes at a time, three to four times a day may help relieve the pain. Then, alternating heat and cold may be soothing. Take an over-the-counter pain reliever if your doctor recommends it. Sciatica may disappear within six weeks of self-care. But, if the pain gets worse, making daily activities difficult, you should consult your doctor.

Certain exercises may help you to protect yourself from sciatica.
Stand tall. Line up your ears with your shoulders, align your shoulders with your hips and tuck in your buttocks. Bend your knees slightly, too.

Keep abdominal muscles strong. Lie down with your back on the floor. Put your hands behind your head and bend your knees.While pressing your lower back to the floor, lift your shoulders a few inches and then lower them. Repeat 10 to 20 times. Do one set a day.

Keep physically active. Walking and swimming are good exercises to keep yourself in shape without undue stress on your physique..

Lift properly. Bend your knees when lifting and lift with a straight back. Don't bend at the waist.

Avoid sitting or standing for long periods. If you need to be seated for a while, take regular breaks to stand and walk around. If you must be on your feet, put one foot on a footrest while standing. Switch feet throughout the day. Take pressure off your back while lying down. Sleep on your back with a pillow under your knees. Or, lie on your side with a pillow between your knees.