Are you suddenly seized with pain in a lower limb, with the impression that you are being pulled on a nerve from the lower back to the leg? Maybe you suffer from sciatica. In this case, which positions should be preferred, and which ones to avoid? Here is a guide.
Where does my sciatica come from?
First, it may be interesting to understand what is due to sciatica, to better deal with it. Ameli.fr website recalls that the most common form is the “lumbosciatica”, which is associated with lower back pain. What causes it is the compression of the sciatic nerve, “a nerve that provides both sensitivity and certain movements of part of the lower limb (…) the largest and longest nerve of the body.”
It is due to the compression of one of the two roots of the latter, which are located in two distinct places of the spine. In the regular causes we find a herniated disc, which therefore compresses the root of the nerve, pregnancy is also part of the common causes. More rarely, osteoarthritis, slipping of the vertebra, trauma to the lumbar region, or even an inflammatory disease of the spine may be responsible.
What are the pains of sciatica?
The mechanism that leads to the symptoms of sciatica is always the same, but depending on the affected root, the path of pain varies in two patterns:
If the L5 root is affectedwe will have pain behind the thigh, on the outer side of the leg and knee, and on the top of the foot. If the S1 root is affected, the pain will then be behind the thigh, behind the knee and will descend towards the calf, the heel, and the outer edge of the foot. In both cases you can also feel muscle weakness in the leg and foot, have tingling and other sensitivity disorders. On the other hand, the appearance of the leg remains intact despite the pain.
What positions and movements to avoid when you have sciatica?
Certain events tend to trigger these pains. This is the case, for example, when making a physical effort, such as carrying something heavy. In general, any position that would force the body in the event of a sciatica attack is not recommended.
Your movements need to be thoughtful, leaning forward increases the pressure on the spinal discs. So try to always have a support on which to lean when you have to bend down, avoid twisting yourself to grab an object whatever it is. And if you need to grab something from the floor, don’t bend over directly, crouch first to limit the impact on the back.
Even if it does not seem very intuitive, because these are rest stations, two other positions are to be avoided when you have sciatica: sitting too long, or lying in bed too long.
Which positions to relieve the pain of sciatica?
Certain positions are preferable, to reduce pain and pressure on the sciatic nerve, details Ameli.fr in a dossier on the matter. For example, “when lying on your back, elevate your legs to minimize pain (using firm pillows placed under your knees), and if you sleep on your side, position a small, firm cushion between your knees”. In addition, it is advisable to use a source of heat positioned at the start of the pain (a hot water bottle for example), or take a hot baththis relaxes the contraction.
In a seated position, to relieve the pain, it is better to be on a relatively high chair, to open the angle between the trunk and the thighs as much as possible. Another option: stand on the edge of your seat and bend your legs under the seat, which allows you to tilt your pelvis forward.
When you have sciatica, it is not necessarily inadvisable to be active (via walking for example), provided you do so under certain conditions, specifies Health Insurance. Moderate physical activity can be helpful if done graduallyby warming up correctly, without insisting if the pain is declared.
Source: Ameli.fr.
Read also : (in bold)
⋙ Sciatica: what solutions to relieve pain?
⋙ Focus on cruralgia, not to be confused with sciatica
⋙ Yoga, the queen discipline against pain