This intense pain occurs when the sciatic nerve, which runs from the spine to the legs, is compressed. Here are some important things to help relieve it:
Ways to relieve pain:
1. Proper rest and posture When the pain is severe, avoid bending over and lifting heavy objects completely. Sleeping on your side and placing a pillow between your knees can help reduce pressure on the nerves in your spine.
2. Apply heat or ice pack Initially, applying an ice pack to the painful area (below the waist) will help reduce swelling. After 2-3 days, applying gentle heat will help reduce muscle tightness and increase blood flow.
3. Physiotherapy exercises Once the pain has subsided a little, do light stretching exercises that strengthen the spine and abdomen. Cobra Stretch and Cat-Cow Stretch are very effective. But do this only under the guidance of an expert.
4. Lose weight. People who are overweight experience more pressure on the spine. Controlling weight can help reduce the strain on the nerves in the spine and prevent future pain.
5. Diet Eat foods rich in calcium and vitamin D for bone health. Foods rich in vitamin B12 are also beneficial for nerve function.
Main causes behind pain:
Slipped Disc: A disc in the spine pushes out and presses on the nerve.
Spondylosis: A wear and tear on the bones as we age.
Prolonged sitting: Sitting in an incorrect position for a long time.
