If you have ever suffered sciatica you know it can be extremely debilitating.

Sciatica has been slightly misunderstood over the years and actually refers to a set of symptoms that refers to pain, numbness, tingling or weakness in your leg or legs.

Nerves become impinged mainly because of tight muscles either compressing the joint (vertebrae's) or squeezing the nerve as they press onto another muscle too tightly, such as the glutes and piriformis muscle - deep in the bum. 

These usually happen in sciatica due to poor posture when standing or sitting for long periods, carrying a child on your hip frequently, car accidents (or other sudden impact traumas) and even the way you sleep.

After a quick conversation I can quickly identify what's caused it however, the treatment I give is pretty standard to be fair.

The gold standard treatment is to see either/or both a Sports Massage Therapist and a Chiropractor - but this isn't always practical I know. Then to keep yourself supple after treatment and trying to either avoid or tackle the reasons why this occurred in the first place.

Below are a few stretches, suggestions and foam roller techniques to help you. 

Of course, it is important to note that not all of these may be suitable for you depending on your circumstances, pain levels, flexibility, allergies and availability to a foam roller etc. 

If you need any help with this, feel free to email HELP to info@jellyfitness.co.uk

Number 2: Pain Relief.

Solpadeine - If you are NOT allergic!

This can be found at your pharmacy and is AMAAAAZZZING!

Ok, you must only use pain relief if you are not allergic to any ingredient and must check with the pharmacist. 

This works well because of all the ingredients - not just one. It has paracetamol to help ease the discomfort, but the codeine helps relax the tight muscles and the caffeine speeds the process up. This is a really good one, but of course you must not just rely on this alone. You must use this wisely, in conjunction with other methods below. Do NOT use for more than 3 days in a row and ensure you are safe. 

My advice, ALWAYS have some of this bad boy in your medicine cupboard as it is useful for lots of issues. 

If you struggle with balance, then use a post or something solid to hold on too. 

If you struggle getting to the floor, use a chair or sofa or bed to get that leg underneath you. 

This is one of the most amazing stretches and I really do advise everyone to do this often. 

After I had debilitating sciatica I did this stretch first thing in the morning and last thing at night every day for 6 months solid. It was delicious!

Due to the location and role of this muscle, it is wise to try and ease tension in this area. This is especially wise for parents who carry their young children on the hip - which I strongly advise you avoid doing!

Remember sciatica isn't just the pain at the bottom. That first kink in the hosepipe is most likely at the neck area! Do NOT neglect this area!

Number 5: Self Massage!

Purchase AND use a foam roller or hockey ball!

Okay, I know these look like objects of torture, and if you are tight as hell, I am afraid they may feel like torture!

Foam Rollers are simple to use, affordable and highly effective when used in the correct manner. These days you can even pick them up in your local supermarket and are really easy to find now. Believe this or not but Aldi are the best for these and under a tenner! 

If you have never used one, I suggest you buy a smooth, soft (ish) one, NOT a hard, spikey, lumpy one. 

The following videos are the basic ones to use if you have sciatica symptoms. 

As with the stretches, the more you do the better. The longer you spend on it, the better. Just bear in mind that if you are super tight or bruise easily (which means you are far to tight by the way - but that's another story) then give yourself a rest for a day or two between each attempt. 

You are in control of the pressure you apply, and just changing the angle or pressure can make a huge difference. 

If you are unsure or feel sharp pain STOP!

Always do this one when you can, remember that the muscles around the neck and upper back are some of the ones that cause the initial problem and missed when treating sciatica. 

This is particularly important - usually when one side of the hip, lower back and/or bum has an issue in sciatica, the OPPOSITE shoulder area is the cause. - I know, mad!

This is just how the body works. So always tackle the opposite side around the shoulder/neck. 

Do both sides though to ensure balance. 

This is a really good one to do and again you are in control of the pressure and angle you use. Just small movements and changes make the world of difference.

Do NOT work through sharp pain! It wants to feel horrible but lush at the same time. Like it is targeting the pain. Do BOTH sides!

Understand that each side will feel different, that one side may feel tighter higher and the other lower. You will just need to slowly wiggle and adjust to find the tightness.  

The longer you stay here, the nicer this feels and benefits you! 

The most underrated object in your house!

Having a hot soak is super easy and one of the best things you can do!

Now, if you're one of those strange people that says "but you're sitting in your own dirty water", then have a shower before and even after if you have too. Just stop making excuses because I am sorry, if you're in pain and do NOT do this beauty, the pain cannot be that bad!

A 20 minute hot soak is just amazing for you! The heat relaxes the muscles, the water takes pressure off the joints and the process chills you mentally! Winner. 

Now, if you can, get yourself some Epsom Salts. 

Now then, lots of people will say these are a waste of money and do not work, but I am yet to come across a single person who has ACTUALLY used these when it comes to sore, stiff, painful muscles and not fell in love with them!

And lets face it, for £2.49 a bag - which will easily get you two baths is worth it!

The BEST time to stretch and/or foam roller your body would be after a 20 minute hot soak as your blood is seeping through those muscles and relaxed, so will hurt less!

Get dry quickly, lock in the heat by getting dressed and get on that roller!

You should as mentioned above keep seeing your massage therapist and chiropractor, having at least weekly hot baths, stretching and foam rollering - the ones you find most beneficial, and the below!

Yep, Yoga. No it isn't just for women or old people!!!

EVERYONE will benefit from regular Yoga sessions, everyone!

With the digital age in full swing there are oodles of amazing Yoga instructors out there on YouTube, Instagram and Facebook. 

Find someone who doesn't annoy you and subscribe to their channel or follow on social media. 

Aim for at least 20 minutes once a week. 

Yoga will help you in way more ways than just keeping sciatica at bay, from better sleep, less aches, pains and twinges to better bowel movements and everything in between!

Yes, you read that right, leg pillow! You can get a pillow for your legs!

This is by FAR the best thing anyone has ever brought me!

Ok, let me explain.

When you sleep on your side you tend to end up like the top part of the above picture, because of the discomfort your knees feel when they touch. This in turn creates pain and inflammation around the lower back in what is called your SI joint (sacroiliac joint). This is a big issue with sciatica.

Having a pillow or rolled up towel or normal pillow between the thighs eliminates the discomfort between the knees and the movement of your body to the above position. 

I spent years with a normal pillow between my knees until some clever so and so made these leg pillows!

Now there are lots of versions and are epic! 

In fact, I would try and get one with a strap, so you do not lose it in the middle of the night and is still there when you roll over!

I adore mine and wouldn't sleep without it now!

Have a look on Amazon, or those stands at the end of the isles in the shops. 

This isn't an easy task as you have created habits you probably aren't even aware of!

Mums in particular - Get your child off your hip! After office workers you are my most frequent client for this very reason. You are totally screwing up your hips and body by doing this each day which will affect you for years to come.

If you need to carry weight, whether it is on your hip with a child, or bags on your shoulders for work, try and distribute the weight. Use a front or back baby carrying method or a rucksack or wheeling case for those carrying for work. 

Office workers, get a desk assessment, ensure your chair is correct for you. Sort your screen out so it is the right height or position for you. Try and get a standing desk. 

Look at how you are standing for long periods of time. Are you leaning over your hip?

Look at how you sit on the sofa watching Netflix. Are sitting with one leg under the other?

Look at how you drive. Are you leaning or tilted or twisted on the centre console or arm of the seat or the door?

Changing all these little habits will make a huge long-term.