More About Back Pain: Sciatica!

More About Back Pain: Sciatica!

The physiotherapist examines or assesses the condition and confirms the diagnosis. He/she also identifies the cause of your sciatica and provides valuable advice to assist you to manage the condition.

An individual with sciatica needs to undergo physiotherapy management in order to restore his/ her
• Muscle strength
• Range of motion of lower limbs
• Posture and flexibility
• Function in activities of daily life
• Muscle tension
When the physiotherapist makes a diagnosis of sciatica he/she puts together a useful programme to deal with it.

In view of the fact that the pain experienced is as a result of pressure on the nerve, the management involves the reduction of the pressure and hence a decrease in the pain.

Therapeutic exercises
Exercise is significant in the management of Sciatica. Stretching exercises will facilitate the reduction of tightness in the lower back, and thigh muscles.

Strengthening your core (trunk) muscles will aid in promoting an enhanced lower back support.

She/he will also provide education on attaining a good posture and how to identify and avoid the bad postural habits during the day.

The adoption of a good posture whilst bending to pick objects from the floor or lifting and carrying objects is essential. These exercises also need to be performed at home to assist in the management of your condition.

Flexibility exercise
This exercise provides flexibility to your back. Lie on your back and place a small cushion beneath your head.

Bend one knee and bring it towards your chest with both hands. Hold position for 30 seconds. Gently lower and straighten your leg and place it on the bed.

Perform the same for your other knee and maintain the stretch. Remember to take in deep breaths and repeat the exercise throughout the day.

You can also bend both knees and draw them towards your chest. Hold position for 20 seconds. You should feel a slight stretch and not pain.

Thigh stretch
This exercise stretches and maintains the thigh muscles. Begin the exercise by standing upright with one leg raised onto a stable surface. Gently lean forwards, whilst you keep your back straight. Hold position for 30 seconds.

You should feel a stretch in your thigh muscles. Alternate stance with your other leg and hold stretch for 30 seconds.

Stretch to the positioning where you are comfortable not in pain. Remember to keep your back straight as you perform this exercise.
The strengthening programme

The Core Strengthening Programme is an exercise protocol that seeks to improve the stability and maintenance of to the spine. This is attained by exercising specific trunk muscles, which may not be frequently utilised.

When those muscles are strengthened, you’d realise that the movement of your hands and legs have more control than they had before.

Sleeping positions
An individual diagnosed with cSciatica would also be cautious about his/her sleeping posture. It’s advisable to sleep on a firm bed which would provide enough support for the back.

Whenever you sleep on your back, place a large pillow beneath both knees and ensure to also place a pillow between your knees when you lie on your side. This ensures that your back gets the needed support.

You also need to adopt a posture that will relax the muscles and provide pain relief.

Prevention
Posture plays a significant role in the prevention of sciatica. Individuals who usually have prolonged sitting and bending routines in which the lower back is constantly placed under a lot of stress should break the routine.

To avert the occurrence or recurrence of sciatica you need to take good care of your back by adopting new postures which maintain the natural curves of your backbone at all times.

The various curves sustain the load-carrying capacity of the backbone, which would be quite difficult if the back bone was straighter.

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