Sharp pain extending from the lower back to the hip, legs, and feet

[Sciatica due to herniated disc]

By Joanne Rhee, CPT/Posture, Fitness & Lifestyle Specialist

As remote work due to COVID-19 has become prolonged, the workload has increased more than during commutes, leading to a simultaneous rise in physical activity and food intake. This has resulted in muscle loss and age-related degeneration. Prolonged sitting increases the gravitational load on the lower back, worsening symptoms of a herniated disc. Today, I will introduce a simple self-test to determine if you are experiencing sciatica due to a herniated disc, along with pain relief exercises. Please refer to my YouTube video and follow along.

1. Exercises to relieve sciatica caused by herniated discs

Self-Diagnosis Method ➊:
Sit comfortably and lean forward. If you feel pain in your lower back, a herniated disc may be suspected.

Self-Diagnosis Method ➋:
Lie comfortably on a mat or bed, stretch both legs out, and carefully lift the leg on the side where you feel pain. If you experience pain in your lower back or tightness in your leg, consider the possibility of a herniated disc and consult a specialist for a diagnosis.

2. Safe warm-up to gently push back a protruding disc

Lie face down on a mat with both palms placed under your armpits and your forehead resting on the floor. Take a deep breath and, as you exhale slowly, press your palms into the floor, lifting your upper body slightly while being careful not to strain your lower back. Hold this position for 30 seconds. It may feel stiff and uncomfortable at first. If holding for 30 seconds is difficult, reduce the time and gradually increase it. This exercise consists of four stages, and you can follow the remaining stages slowly by watching my YouTube video.

3. Trigger point release and stretching to relieve sciatica

Lie comfortably and slightly lift your hips to place a tennis ball on the painful area. Apply enough body weight on the ball to manage the pain, and move side to side to release tension. After getting off the ball, immediately stretch. While lying down, place the leg you just released on the opposite knee and hold the opposite thigh with both hands. As you exhale, gently pull towards your chest and hold for 5-10 seconds. Repeat this for 3-4 sets, then do the same for the other leg that was not in pain.

I sincerely hope that the small habits I’ve shared will come together to bring you all the great gift of health in 2021.

JOANNE RHEE
joanne@bodyandbread.com
917-806-0319

Visit Joanne Rhee’s YouTube channel for various pain relief and posture correction exercise videos.

Reference Videos:
[In Korean]
Self-diagnosis for herniated discs and piriformis syndrome, along with daily pain relief stretching: https://youtu.be/S6Ht6YNGUC0
[In Korean]
Self-diagnosis for piriformis syndrome and daily pain relief stretching: https://youtu.be/eq7RgHroQK8
[In English]
Best sciatica foam rolling stretching exercises for butt and leg pain relief: https://youtu.be/k_JFynDPxbg