Sciatica: what are the 5 preferred positions?

What are the symptoms of sciatica?

A sciatica is a pathology which manifests itself by pain felt in the lower limbs. Generally, the pain starts in the lower back or buttock, extends to the back of the thigh, down the leg and can reach the foot. This pain follows the path of the sciatic nerve.

• Tingling;
• Numbness;
• A sensitivity disorder;
• Muscle weakness;
• Difficulty moving the leg and sometimes the foot.

This pain is often debilitating. However, they take care of themselves very well. While waiting to see a specialist who will be able to direct you towards a suitable treatment, certain positions can provide relief.

The pain caused by sciatica is often debilitating. Fortunately, there are certain positions to take that can provide relief and help you move forward normally in your daily life.

• Maintain good posture at all times. At the office, while gardening, while washing dishes… Be careful to ensure that your back is straight and supported. This helps reduce strain on the sciatic nerve;
• If you have to sit, it is possible to relax the sciatic nerve. Thierry Lanneau, physiotherapist specializing in back, recommends put the painful thigh out of the chair to place the hip in extension. Bend your knee, straighten your back, arch your lower back, bring your head back. To make positioning easier, use a cushion on the back of your chair;
• To sleep, the specialist recommends sleeping on your back or side. The knee in flexion, supported by a cushion;
• When you are standing, take the opportunity to stretch your sciatic nerve. Place your leg on a support, torso in front of your foot. Bring the tip of your foot toward you and then away. All without bending the knee. Do 10 to 20 round trips;
• When you are lying down, elevate your legs to minimize pain.

The order of masseurs-physiotherapists advises not to avoid any position.

« In the long term (…) this leads to more negative consequences than anything else (fear of performing the movement in question, hypervigilance, loss of the body’s habit of performing the said movement).”

If the pain prevents you from certain movements, do not hesitate to consult a health professional.

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