Sciatica

Anyone have any tips on how to make it easier to deal.

It jsut started this week and I cannot go the next 12 weeks like this.

I am trying a prenatal massage tomorrow in hopes it will help but it is very difficult to get to work like this.

I had to stop 6 times to rest from Penn to my office and had stranges asking if I was ok.

I guess I looked that bad this morning.

Re: Sciatica

Stretch!! That is the best way to relive sciatica.


(I just searched for a past post of mine with stretching exercises that I did.)

I had gone for physical therapy when I was literally unable to walk from Sciatica. I also find now, that it will start up if I sit down too long/don't move. That is when the muscles tighten up and strangle that nerve running through your hip. You do not want your muscles getting tight, keep them loose!

I have a herniated disk that basically pushes on one of my nerves. In turn, the muscles around that nerve constrict to control the nerve, but are doing a dis-service to the nerve because it just irritates it more.

These are simple excercises that I did, that were safe for pregnancy when I went to PT.

1. Sit in a chair/or standing, put your right arm up, and bed to your left side. Repeat this with the other arm and other side. This will stretch out the vertebrae in your back that may be pinching that nerve. (This is what I do most bc I have a herniated disk from being pg)

2. Stand facing a wall, and with one foot planted straight down, take the ball of your other foot, and put it up against the wall (with your heel still on the floor). This will stretch out your calf muscles and I think hamstrings. Repeat with other leg to even it up.

3. Put your hands on a wall, arms length away. Bend your left knee, and put your right leg all the way in back of you. You are trying to basically do a runner's stretch in this one, stretching out the right leg. Switch and do the other leg to even it out.

4. I was also told to stand and try to arch my back with my hands on my hips..but not too forcefully to hurt your stomach. Just a little stretch, will create some room for my herniated disk to maybe pop back in.

5. Lay on the couch or the bed. Bend both knees. Take the right leg, and put it on top of the left leg, almost like you are trying to create the number 4. This will stretch out your butt. You can try pulling your leg towards you with your arms if you'd like. Do it with both legs.

Those are some things I do when it starts to hurt. I hope you feel better.

Message edited 10/28/2011 12:19:30 PM.

Re: Sciatica

Thank you! I will def try all these stretches today!

Re: Sciatica

No personal experience but my SIL had this with her last 2 pregnancies. She swore by the prenatal massages. She said it was the only thing that took the edge off. Hope you feel better!

Re: Sciatica

I had it w my 1st bad. I did the massage but it was temporary relief. This time around I am seeing a chiro throughout the entire Pregnancy. You can take 2 xtra strength Tylenol when it's bad. Also don't sit for too long. Like every 15 min take a break. I had an hr commute by car so that made it worse. One thing to try also is getting on all fours on the floor and curl you tailbone under and then up w a little arch in your back. This relieves the pressure a bit. I have to say my back pain was 10 times worse than labor and delivery.

Re: Sciatica

Warm baths or a hot shower always did the trick for me. I felt it loosens everything up.

Re: Sciatica

If you skip to 40 sec into the video she starts showing you the different stretches that help, very simple. I found that they were PAINFUL to do, but they REALLY helped overall... Feel better!!!

Youtube video of Stretches

Re: Sciatica

I swear by a foam roller

http://www.target.com/p/Ultimate-Foam-Roller-Red/-/A-10209736

If you feel comfortable going that low to the floor it really helps. It hurts at first but it rolls everything out.