Question

My mri ls - spine findings: l5-s1 central, left paracentral disc protrusion indenting thecal sac with severe neural canal stenosis, lateral recess narrowing on both sides, moderate neural foramina narrowing on both sides and moderate compression of bilateral traversing and exiting nerve roots. (need only non surgical conservative treatment) my present symptoms: 1) I am having severe pain in left leg from buttocks to leg while I stand up after sitting in any position. 2) pain in my deep buttocks muscle is high during getting up from any sitting position. 3) if I cough or sneeze, I am having sciatica kind of pain 4) after sleeping when I wake up, I am having muscle cramp in my left leg. 5) now I took mri ls spine (report I sent you below) what issues I don’t have 1) all the above issue only happens when I get up after sitting in any position. I don’t have issue while walking or standing. After waking up, if I start walking my cramp and other pain gets reduced.

Dr.Julie Mercy J David · Accepted Answer

This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
1.Lie on your back with your legs extended and your feet flexed upward.
2.Bend your right leg and clasp your hands around the knee.
3.Gently pull your right leg ac
4.Ross your body toward your left shoulder. Hold it there for 30 seconds. Remember to pull your knee only as far as it will comfortably go. You should feel a relieving stretch in your muscle, not pain.
5.Push your knee so your leg returns to its starting position.
6.Repeat for a total of 3 reps, and then switch legs.
5.sitting spinal stretch
sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve.
1.Sit on the ground with your legs extended straight out with your feet flexed upward.
2.Bend your right knee and place your foot flat on the floor on the outside of your opposite knee.
3.Place your left elbow on the outside of your right knee to help you gently turn your body toward the right.
4.Hold for 30 seconds and repeat three times, then switch sides.
6. Standing hamstring stretch
this stretch can help ease pain and tightness in the hamstring caused by sciatica.
1.Place your right foot on an elevated surface at or below your hip level. This could be a chair, ottoman, or step on a staircase. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a slight bend in it.
2.Bend your body forward slightly toward your foot. The further you go, the deeper the stretch. Do not push so far that you feel pain.
3.Release the hip of your raised leg downward as opposed to lifting it up. If you need help easing your hip down, loop a yoga strap or long exercise band over your right thigh and under your left foot.
4.Hold for at least 30 seconds, and then repeat on the other sideif you have low back pain and sciatica you can undergo intermittent pelvic traction where in your half of your body weight will be added in the electronic traction so that that would help you to reduce the pain, along with interferential therapy stimulations which would help you to get relieved from the radiating pain. Apply ice for the pain to get subsided immediately.
If you cannot go immediately for the physiotherapy treatment. Ice can be kept in the low back where you have back pain. It is suggestible to wear lumbo sacral belt which would help you to build the abdominal muscle tone which itself would make you feel better. You can also wear mcr chappals which would help you to have less weight falling in the painful back.
U have to take vitamin d rich foods. Likemilk,cheese, yogurt,brocoli, spinach.u need calcium consumption for increase the bone density.

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