Usually, sciatica affects only one side of the body. Some people also have numbness, tingling or muscle weakness in the leg or foot. One part of the leg can be in pain, while another part can feel numb.
The sciatic nerve then progresses down the posterior compartment of the thigh deep to the long head of the biceps femoris muscle, superficial to adductor magnus and short head of biceps femoris muscle, and laterally to semitendinosus and semimembranosus muscles.
Most types of sciatica will benefit from a regular routine of hamstring stretching. The hamstrings are muscles located in the back of the thigh. Overly tight hamstrings increase stress on the lower back and often aggravate or even cause some of the conditions that result in sciatica.
The piriformis is a flat, narrow muscle. It runs from your lower spine through your butt to the top of your thighs. Your piriformis muscle extends to each side of your body and aids in almost every movement of your lower body. The sciatic nerve most commonly runs underneath the piriformis.
The sciatic nerve also provides sensation to the back of the thigh, part of the lower leg, and the sole of the foot. Partial damage to the nerve may demonstrate weakness of knee flexion (bending), weakness of foot movements, difficulty bending the foot inward (inversion), or bending the foot down (plantar flexion).
When your glutes and piriformis are tight and fatigued they can cause you to have a sore lower back and hamstrings, poor balance, and even shooting nerve pain down your leg due to sciatica. (Your sciatic nerve shoots through your piriformis.
If the sciatic nerve is damaged, it could result in numbness, tingling and, in more severe cases, weakness in the knees or legs. The longer it is left untreated, the longer it will take for numbness and weakness to go away, and they may become permanent.
The piriformis muscle receives innervation from nerve branches coming off L5, S1, and S2. When the piriformis muscle is overused, irritated, or inflamed, it leads to irritation of the adjacent sciatic nerve, which runs very close to the center of the muscle.
Go to Physical Therapy
PT usually involves most rapid relief remedies (icing, heating, massage, stretching, strength, and flexibility exercises) to provide pain relief, eliminate the underlying cause of the sciatica nerve pain, and prevent further injury and flare-ups.
The Best Sciatica Exercises
The most common options are: Riding a stationary bike. Walking. Swimming.
Possible Complications
Sciatica can lead to permanent numbness or weakness of your leg.
Heat can help to increase blood flow around the area of discomfort causing the muscles to loosen, therefore relieving the pressure on the sciatic nerve. A hot bath may provide temporary relief as it relaxes your muscles. Ice helps to temporarily turn off nerve receptors which can help with pain and discomfort.
As a general rule, you should avoid squatting, twisting, running, jumping, or any high-impact activity if you have sciatica. You should also avoid bending forward with straight legs or any seated or lying exercise that requires you to lift both legs off the ground at the same time.
Sciatic nerve pain is caused by compression, irritation, inflammation, and pinching of a nerve in the lumbar spine. The most common cause of a sciatica flare-up is a herniated or slipped disc in the lower back.
Piriformis syndrome causes pain deep in the buttock. The feeling may be described as an aching, burning, throbbing, or shooting pain that often worsens following physical activities, such as sitting, walking, running, or cycling, or any activity that involves repetitive hip and thigh motion.
However, a possible complication of sciatica is chronic (long-term) pain. If there's serious damage to an affected nerve, chronic muscle weakness, such as a “drop foot,” might happen. That's when nerve damage causes numbness in your foot, which makes normal walking difficult or even impossible.
The most common cause is a herniated disk in the lower spine. Another risk factor is spinal stenosis, a condition that causes the spinal column to narrow. Doctors do not know why some cases of sciatica become chronic. Many acute and chronic cases happen because of a herniated disk.
As we age our spinal cord becomes narrower and the spaces between discs are gradually reduced. This causes higher pressure on the spinal cord which can cause nerves to be compressed over time. This can both worsen existing sciatica symptoms and cause further inflammation in the spine.
It's important to understand that these are two different conditions that are largely identified by the type of pain that you have. So if you experience pain in your hips and buttocks only, then it is likely piriformis syndrome. If you have pain in your legs, more so than your lower back, then it is likely sciatica.
Sciatica occurs when the sciatic nerve becomes compressed or irritated, sometimes due to a slipped disk in the spine. Strengthening the muscles and increasing flexibility in the area may speed recovery and prevent further injury.
In general, sciatica takes 4 to 8 weeks to go through the first 2 phases of healing -no pain, all movement and strength back to normal. It may take another 1 to 4 months to get back to all activities you want to do… depending on how active you are.
The first is located just behind the big toe, and the second is located under the ball of the foot. To release these points, you can use a lacrosse ball or tennis ball. Place the ball under your foot and roll it around until you find a tender spot. Once you find a tender spot, apply pressure and hold for 30-60 seconds.