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Sciatica is a lower back pain that radiates to the buttocks, often travelling down the back or side of the leg. The pain usually affects only one side of the body. In fact, sciatica is not a condition — it’s a symptom that occurs when the sciatic nerve is irritated, inflamed, or compressed.

Most sciatica cases result from underlying spinal disorders like lumbar degenerative disc disease, lumbar herniated disc, or slipped vertebrae. People who engage in repetitive bending and heavy lifting, or maintain a fixed posture for extended periods of time are more likely to develop sciatica. Pregnant women, or people who are obese or inactive are also at a higher risk of suffering from the condition.

Common symptoms include:

Mild ache to sharp radiating pain from the lower back to the buttock and down the leg

Burning, tingling, numbness and/or weakness along the nerve route

May worsen with changing postures, such as standing up from a chair, bending forward or rolling over in bed

  (1) Acupoints for sciatica pain relief:

1. DaChangShu: On the lower back beside the spine, leveled with the highest point of pelvic bone
2. HuanTiao: On the buttock, located on the outer third of the imaginary line between the hip joint and sacrum
3. WeiZhong: In the depression behind the knee
4. KunLun: Between Achilles tendon and outer ankle

  (2) Exercises to ease mild to moderate sciatica pain:

1. Prone-position spinal stretch
In prone position, straighten both arms to push the upper body up. Feel the stretch on the lower back and hold for 5-10 seconds. Rest for 10 seconds and repeat 3-5 times.
2. Knee-to-chest stretch
In lying position, bring the knee of the affected leg towards the chest. Hold for 5-10 seconds and rest for 10 seconds. Repeat 3-5 times before changing to the opposite leg.
3. Standing hamstring stretch
In standing position, place the affected leg on a chair at or below hip level, pointing knee and toes upwards. Bend forward and feel the stretch on the back of the leg. Hold for 5-10 seconds. Rest for 10 seconds and repeat 3-5 times before changing to the opposite leg.
4. Seated spinal and hamstring stretch
In seated position, cross the affected leg on the opposite thigh. Bend forward and hold for 5-10 seconds. Rest for 10 seconds and repeat 3-5 times before changing to the opposite leg.

*If you experience severe pain during these exercises, stop immediately and consult a doctor. Medical intervention may be required for patients with chronic or severe sciatica pain.