Nerve pain which radiates through the buttock and often the back of the thigh, calf and sometimes down to the foot. Sciatica is usually a symptom of a structural problem in the lower back, where the nerve is pinched as it emerges from the spinal column and runs down the back of the leg. The pain can be accompanied by numbness or tingling.

Treatment

Practical advice

* when sleeping or resting, lie on your side with a pillow between the knees to minimize pelvic strain.

Hydrotherapy

* to relieve pain and discomfort and reduce inflammation, prepare an ice pack by wrapping a bag of ice cubes or frozen peas in kitchen paper; also prepare a hot water bottle wrapped in a towel. Place each alternately on the site of pain for 10 minutes; repeat. this procedure should be done at least twice daily.

Massage

* place two tennis balls in a sock. Lie down on your back on the floor with knees bent and the sock under your lower back; one tennis ball should be either side of the spine. Relax for several minutes, letting your body sink down into the floor and the tennis balls.

* remove the balls and relax on the floor for a further 2 minutes, then place a tennis ball under each buttock, and repeat the procedure.

Acupressure

The following exercises help stimulate the pressure points related to sciatica:

* lie on your back on the floor with your knees bent; inhale and pull your knees up to your chest, keeping your lower back as flat as possible on the floor; hold your knees and hug them close to the chest and exhale and release your knees; exhale and hug them close to your chest again; repeat this action for several minutes.

* lying on your back with knees bent, place your hands, palms down, under your lower back. Taking deep breaths, rock your knees from side to side for several minutes. Bring your hands to the side, then raise yours knees, steady them with your hands and continue rocking for several minutes.

* lying on your back with knees bent, place your hands, palms down, under your lower back. Taking deep breaths, rock your knees from side to side for several minutes. Bring your hands to the side, then continue rocking for several minutes.

* you can also massage the points illustrated, using deep thumb pressure, for at least a minute each.