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How to Treat Sciatica: 5 Effective Home Exercises

Many patients visit us in tears, desperate for relief for persistent sciatic pain. Sciatica often causes unbearable discomfort in the lower back, butt, legs and feet. Some patients experience a constant burning sensation, while others have tingling, loss of motion or numbness. You may even experience all of these symptoms at once.

Fortunately, our team has extensive experience treating sciatica. Learn how we can help, plus what you can do at home for relief from sciatic pain. We’ve got your back — literally.

Sciatica Treatment Options

Treating sciatic pain can be difficult, especially if you rely on conventional methods. Patients often discover our office after trying everything from prescription medications and over-the-counter balms to essential oils and personal massaging devices. We understand your commitment toward getting better, which is why we offer numerous treatment options for sciatic pain. Feeling any weird symptoms? Contact https://www.functional-medicine.associates/ to answer your questions and check your health. 

Digital Imaging

We can’t address your sciatic pain without learning more about the cause. That way, we can treat the root of your pain rather than simply tackling the symptoms. 

Here are some digital imaging tests we may request or perform:

  • X-ray
  • MRI
  • CT scan
  • Ultrasound

Our team may also order blood work or nerve conduction tests for sciatic pain. This medical information allows us to pinpoint the condition triggering your sciatica. Your results help us determine whether you may have Piriformis syndrome, spinal stenosis, a herniated disc or another underlying condition.

Physical Therapy

Some sciatica patients react well to physical therapy. During physical therapy, our skilled staff gently stretches your body on a table or other medical equipment, such as an exercise ball. This helps relieve pressure from nerve compression, inflammation or tight muscles.

Chiropractic Care

Spinal issues often cause sciatic pain, so chiropractic adjustments are a popular remedy. When your spine is out of whack, discs may press against the sciatic nerve or nearby muscles.

Licensed chiropractors on Inner Vitality Chiropractic can carefully shift these discs back where they belong via spinal manipulation and other techniques.

Acupuncture Therapy

Acupuncture therapy generally isn’t a standalone remedy for sciatica, but it can be an effective complement to other treatments. Medical practitioners have been using acupuncture for more than 2,500 years. The therapy involves placing thin needles on pressure points, which then activate the healing properties of your central nervous system. You may feel better physically as well as mentally after an acupuncture session.

Spinal Decompression

Spinal decompression is the go-to option for patients who don’t want back surgery. You’re carefully strapped onto the therapeutic table, which then stretches your lower back. Many patients find this process relaxing, and some even fall asleep! Each session takes approximately 45 minutes, and you may feel better after just one or two appointments. 

Therapeutic Injections

Therapeutic injections, such as a spinal epidural injection, distribute steroids throughout your sciatic region. These steroids jumpstart your body’s natural healing process, reducing pain and inflammation over time.

5 Effective Home Exercises for Sciatica

It can be tempting to curl up in a ball and avoid physical activity, but give movement a chance. When performed correctly, these exercises may provide relief from sciatica.

1. The Tennis Ball Trick

You can do the tennis ball trick at home or on the go, and there’s no racket required. Some people simply sit on the ball for relief, while others roll around on it for a DIY massage.

If you’re going the massage route, start by placing the tennis ball under your gluteal muscle (the large muscle found in each butt cheek) where pain occurs. Lift up the leg on the same side as the tennis ball, and then slowly roll back and forth over the ball. You should notice some relief right away if this exercise is a good fit for your condition.

Discontinue the tennis ball massage if your pain gets worse.

2) Back Extensions

This exercise looks like you’re about to do a push-up.

Start by lying on your stomach, then rest on your forearms. Keep your elbows bent at each side and your neck straight while you look at the floor.

Arch your back by pushing down on the floor with your hands, and keep your hips on the floor. When done correctly, you will feel a slight pull in your stomach muscles. Inhale and hold this position for approximately 5 to 10 seconds, then return to your starting point.

Repeat this exercise 10 times. 

3) Stomach Vacuum

If you struggle with back extensions, try the stomach vacuum instead.

Lie on your back and bend your knees. Keep your feet on the floor (near your butt).

Place your palms on your hips, and then extend your fingers. Suck in your abs, pulling your belly button closer to your spine.

Press your fingers in the muscles near your hip bones so you can feel if they are getting tighter.

Hold each pose for approximately 5 seconds, then release. Repeat this exercise 10 times.

4) Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

The reclined hand-to-big-toe pose gently stretches your hamstrings, which may provide relief from sciatic pain.

Lie on your back and stretch out your legs. Bend your right knee, and then hug your leg against your chest.

Wrap a yoga strap around the bottom of your foot, holding the strap securely with each hand. Pull your leg toward the ceiling with the strap, keeping your leg as straight as possible.

Flex your foot as you stretch, but try not to move your hips too much. Keep your butt flat against the floor. Hold this position for 5 to 10 seconds, and then release and repeat with your other leg.

5) Aquatic Leg Raises

Head to the pool for this pain-relieving exercise. 

Stand in water that goes up to your waist or higher with your back facing the side of the pool. Grab the edge of the pool for support.

Pull one leg in front of your body. Extend your leg fully, and then gently flex your knee at a 90-degree angle.

Bring your leg back down and repeat. Do this multiple times with each leg. You can twist a water noodle around your foot if you want an extra challenge.

Always consult with a doctor before starting or changing your fitness plan, even when you’re doing exercise for therapeutic purposes.

Alleviate Sciatic Pain with Help from NorthEast Spine and Sports Medicine

Sciatica can change your life, and not for the better. Left untreated, this painful condition can make you absolutely miserable. You may find it difficult to exercise, drive, perform household chores or even sleep. 

At NorthEast Spine and Sports Medicine, we understand how physical pain can impact your quality of life. Reach out today so we can tackle your sciatic pain, whether you’ve got severe thigh pain or feet that tingle nonstop. 

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    557 South Atlantic Ave.
    Aberdeen, NJ 07747

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    175 Gunning River Rd.
    Barnegat, NJ 08005

  • Jackson

    728 Bennetts Mills Rd.
    Jackson, NJ 08527

  • Freehold

    501 Iron Bridge Rd, Suite 2
    Freehold, NJ 07728

  • Manchester

    60 Lacey Rd.
    Manchester, NJ 08759

  • Point Pleasant

    1104 Arnold Ave.
    Point Pleasant, NJ 08742

  • Neptune

    4057 Asbury Ave.
    Neptune, NJ 07753

  • Surgery Center

    475 Route 70
    Lakewood, NJ 08701

  • Toms River

    367 Lakehurst Rd.
    Toms River, NJ 08755

  • Lincroft

    5 Swimming River Road
    Lincroft, NJ 07738

  • Rahway

    1082 Saint Georges Ave
    Rahway, NJ 07065

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INTERVENTIONAL PAIN MANAGEMENT CLINIC HELPING PATIENTS LIVE PAIN-FREE LIVES THROUGH A VARIETY OF PROCEDURES AND TREATMENTS

If you’re looking for a multi-specialty medical group that offers interventional pain management, sports medicine, chiropractic care, acupuncture therapy, physical therapy, and orthopedic surgery, look no further than NorthEast Spine & Sports Medicine.

We have eight offices and one ambulatory surgery center (ASC) located in and around Monmouth County, NJ and Ocean County, NJ, and we have many patients that visit us from the following towns:

  • Jackson, NJ
  • Point Pleasant, NJ
  • Barnegat, NJ
  • Brick, NJ
  • Lakewood, NJ
  • Manchester, NJ
  • Aberdeen, NJ
  • Marlboro, NJ
  • Freehold, NJ
  • Monroe, NJ
  • Glassboro, NJ
  • Any many others

Since the beginning, our doctors and staff have been committed to treating patients who suffer from several different types of painful spine, joint, and orthopedic conditions. Furthermore, our goal is not only to reduce pain through physical rehabilitation, therapy, or any of our procedures and treatment options, but to help all of our patients have their functionality and quality of life restored.

Doctors with Superior Medical Knowledge and Compassion

One of the many benefits of choosing NorthEast Spine & Sports Medicine is that we only use the most innovative and modern treatment options and procedures. Furthermore, every service and treatment option we offer is available at each of our eleven offices. Therefore, you should expect to receive the treatment you need whether you visit our office in Jackson, NJ, Point Pleasant, NJ, Barnegat, NJ, Manchester, NJ, Aberdeen, NJ, Rahway, NJ, or Tinton Falls, NJ. Furthermore, when patients come to one of our offices, they are always greeted with smiles and treated with kindness.

Every member of a team is respectful and empathetic, and will go to great lengths to ensure your pain management needs are addressed. Another reason to choose our medical practice is because our team makes it one of their highest priorities to stay at the forefront of medical research so that they’re offering the best care possible. Lastly, our physicians and staff also make certain that patients have the knowledge they need to help them live pain-free lives.

Comprehensive and Customized Care Provided by NorthEast Spine & Sports Medicine

While some patients may only require one service and/or treatment option and procedure, others may require customized care plans to help them get back on their feet. After your initial evaluation, your physician will create a custom-tailored treatment plan that they feel will offer you with the pain relief you want. In fact, you should not only expect to be recommended with a treatment plan that will help to reduce and/or eliminate your pain, but one that will aid in increasing your activity level, and reducing the amount of pain medicine you take. In the end, you will be provided with a comprehensive and customized care plan that will greatly improve the quality of your life.

Even though pain is an unavoidable part of life, it doesn’t mean you must suffer from it all throughout your lifetime. To learn more the doctors and staff at NorthEast Spine & Sports Medicine, our pain treatment options and procedures, and our locations in and around Ocean County, NJ, and Monmouth County, NJ, please browse our site. To make an appointment, please don’t hesitate to do so online, or give one of the offices closest to your home in Brick, NJ, Lakewood, NJ, Marlboro, NJ, Freehold, NJ, Glassboro, NJ, or another area a call today.