Sciatica Solutions: 4 Proven Ways to Relieve Nerve Pain

What is sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which runs from your lower back, through the hips, butt, and down each leg. It's typically felt on just one side of the body and can range from a mild ache to sharp, burning pain.

Sciatica is actually a symptom of an underlying issue, not a condition on its own. It indicates irritation or compression of the sciatic nerve, which is the longest and thickest nerve in the body.

What causes sciatica?

The most common cause of sciatica is a herniated disc in the lower spine. When the soft inner part of a disc pushes out through the tougher outer layer, it can press on nearby nerves, including the sciatic nerve.

Other causes include spinal stenosis (narrowing of the spinal canal), piriformis syndrome (tightness in a small muscle in the bum that can compress the sciatic nerve), or even pregnancy due to pressure from the growing uterus.

Can I fix it?

Speak to your doctor first to get a diagnosis. They may recommend a good physical therapist in your area that can help you with the issue.

To combat sciatica, Dr. Andrew Huberman suggests exercises that aim to decompress the spine and strengthen the surrounding muscles, reducing the strain on the sciatic nerve. His recommended exercises include:

1. The Cobra Stretch: Huberman recommends this simple exercise as a way to relieve pressure on the discs in the lower back. By lying on your stomach and gently pushing your upper body off the ground, you extend your spine, which can help reduce nerve compression.

2. Walking: Huberman emphasizes the importance of regular movement, especially daily walking. Walking helps improve circulation to the spine and keeps muscles engaged, which can relieve tension on the sciatic nerve.

3. Strengthening exercises: Strengthening your core muscles (abdomen and lower back) can stabilize the spine and reduce the chances of future nerve compression. Huberman points to exercises like the McGill Big 3 (curl-ups, side planks, and bird-dogs) to support a strong and stable back, which can reduce the risk of sciatica.

4. Posture and Ergonomics: Pay attention to your posture throughout the day, especially when sitting for long periods. Make sure your chair supports the natural curve of your spine, and avoid slouching, which can exacerbate nerve compression.

By incorporating these simple practices, you can work toward reducing sciatica symptoms and avoid the dreaded backeotomy.

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Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.