out from where it’s normally constrained. When the problem progresses, spinal tissue can disconnect from the disc altogether, while disc tissue can enter the spinal canal.
For doctors, it’s important to know what type of spinal injury someone is experiencing in order to know the appropriate treatment approach. Sciatica can be diagnosed during a physical exam by a chiropractor, or your primary doctor might choose to perform X-rays and other tests like a magnetic resonance imaging (MRI) test to investigate the damage in the spine. After diagnosis, a chiropractor can work with you to realign the spinal discs and prevent protrusion into the canal, targeting the underlying source of pain.
One study published in the Official Journal of the North American Spinal Society found that after comparing results in 102 adults who suffered from sciatic nerve pain, those who received chiropractic adjustments experienced less local pain, fewer number of days with pain, and fewer cases of moderate or severe pain compared to people who didn’t receive adjustments.
2. Yoga and Stretching
Moving in certain ways can aggravate sciatic pain, but in some cases it can actually help relieve the pain. Some people find that sitting, standing for a long time and moving around abruptly tend to trigger pain. The types of movements that tend to make pain worse involve scrunching or shortening the spine, such as raising the legs up, bringing the knees toward the chests or squatting.
On the other hand, lengthening the spine through stretching, yoga or laying down can help develop good posture while reducing stiffness, inflammation and pain in a big way.
Studies have found that yoga is safe and effective for people with sciatic nerve pain. Some of the most important movements for preventing sciatic pain target the back, building strength and relaxing stiff areas. Exercises to prevent lower back pain and strengthen the core are even used in rehabilitation settings for sciatic nerve patients following surgery.
An example of an important stretch is a reclining pigeon pose, which targets the piriformis muscle, thus helping prevent inflammation and pressure against the sciatic nerve.
3. Acupuncture and Massage Therapy
You’re probably somewhat familiar with acupuncture — at least the fact that it involves tiny needles. But what is acupuncture exactly?
Acupuncture is a type of traditional Chinese medicine practice that is based on achieving or maintaining better health by opening the body’s natural flow of energy. It uses tiny, virtually pain-free needles to target specific pathways in the body. It’s been approved by the FDA as a treatment for back pain and is supported by various studies for relieving chronic pain of all kinds, including sciatica. (5)
Similarly, rolfing and massage therapy are two other nonsurgical, holistic approaches that open muscles, tissues and channels of energy within the body, improving blood flow and fighting pain. Massage therapy is associated with a reduction in back pain, muscle relaxation and even a healthy release of endorphins, natural “feel good” chemicals that act like pain relievers.
4. Avoid Sitting for Long Periods, Get Moving!
Sitting for many hours, such as working at a desk or watching TV during leisure time, can make matters worse when it comes to bulging discs and back pain. Many sciatica treatment plans call for more movement in general, along with targeted exercises to loosen up inflamed areas.