Understanding Sciatica

Sciatica (坐骨神经痛) is characterized by pain radiating along the path of the sciatic nerve — the longest nerve in your body. It runs from your lower back through your hips, buttocks, and down each leg.

Common Causes

• Herniated disc pressing on the nerve root
• Piriformis syndrome — the piriformis muscle compressing the nerve
• Spinal stenosis — narrowing of the spinal canal
• Spondylolisthesis — vertebral slippage
• Degenerative disc disease

Symptoms

• Pain radiating from lower back to buttock and down the leg
• Burning or tingling sensation
• Numbness in the leg or foot
• Weakness in the affected leg
• Pain that worsens with sitting

How Exercise Helps

While rest may seem appealing, prolonged inactivity can worsen sciatica. Appropriate exercises can:

• Reduce inflammation around the nerve
• Improve flexibility of tight muscles compressing the nerve
• Strengthen supporting muscles
• Improve disc health through movement
• Centralize pain (move it from the leg back to the lower back, which indicates improvement)

The McKenzie method (extension exercises like Press-Ups) has been shown to be particularly effective for disc-related sciatica.

When to See a Doctor

Seek immediate attention if:

• You have sudden, severe pain in your lower back or leg
• Pain follows a violent injury
• You have trouble controlling your bowels or bladder
• You have progressive weakness in your leg

Recommended Exercises

• Single Knee-to-Chest
• Figure-Four Stretch
• Cobra Stretch
• McKenzie Press-Up
• Kneeling Hip Flexor Stretch
• Child’s Pose

⚠️ Medical Disclaimer: This information is for educational purposes only and should not replace professional medical advice. Always consult a healthcare provider for diagnosis and treatment of medical conditions.