Relieve Sciatic Pain: Effective Stretching Exercises for Domestic Helpers

(Updated on September 7, 2023)

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Sciatic pain, also known as sciatica, occurs when there is irritation or compression of the sciatic nerve, which is the longest nerve in the body.

Sciatica can be highly inconvenient for domestic helpers in performing their work duties. It can cause discomfort, limited mobility, and difficulty in carrying out tasks that involve bending, lifting, and standing for extended periods. It can significantly impact their ability to perform household chores, such as cleaning, cooking, laundry, and other physical activities required in their role.

Sciatica can also affect the overall productivity and efficiency of domestic helpers. It may lead to decreased work speed, reduced endurance, and the need for frequent breaks to alleviate pain or rest. Additionally, the pain and discomfort will affect their focus and concentration, making it challenging to perform tasks with the same level of attention to detail.

Moreover, untreated or unmanaged sciatica can potentially lead to prolonged absences from work, which will cause inconvenience for both the domestic helper and the household they work for. It may require arranging for temporary help or redistributing the workload among other family members or domestic staff.

The Possible Causes Of Sciatic Pain For Domestic Helpers

The job duties of domestic helpers may contribute to the development of sciatic pain. Here are some specific factors related to their work that may increase the risk:

Lifting and Carrying Heavy Objects: Domestic helpers often engage in lifting and carrying heavy objects, such as furniture, appliances, or buckets of water. Improper lifting techniques, repetitive lifting, or carrying objects that exceed their body capabilities may strain the lower back and lead to sciatica.
Prolonged Standing or Walking: Domestic helpers may spend long hours standing or walking on hard surfaces while performing household chores or running errands. Prolonged standing or walking without adequate breaks or supportive footwear can cause muscle imbalances and put stress on the lower back, potentially leading to sciatica.
Bending and Twisting: Domestic helpers frequently engage in activities that involve bending and twisting, such as cleaning low surfaces, scrubbing floors, or gardening. Repetitive or improper bending and twisting motions can strain the lower back and aggravate the sciatic nerve.
Poor Ergonomics: Improper body mechanics and ergonomics while performing various tasks can contribute to sciatica. For example, using improper posture when mopping or vacuuming, sitting on a poorly designed chair while ironing, or sleeping on a mattress that does not provide adequate support can all contribute to sciatic nerve irritation.
Lack of Body Conditioning: Insufficient body conditioning and lack of regular exercise can weaken the muscles that support the spine, making domestic helpers more susceptible to sciatica. Without proper strength and flexibility, the body may not be able to handle the physical demands of their work, leading to increased stress on the lower back and sciatic nerve.
Repetitive Movements: Certain repetitive movements performed by domestic helpers, such as scrubbing, mopping, or sweeping, can strain the lower back and contribute to sciatica over time. The repetitive nature of these activities will cause muscle imbalances and inflammation around the sciatic nerve.

It’s important for domestic helpers to be aware of these potential risk factors and take steps to prevent sciatica. This includes using proper lifting techniques, taking regular breaks to rest and stretch, maintaining good posture, using ergonomic tools and equipment, wearing supportive footwear, and engaging in regular exercise and strength training to help improve overall physical fitness.

Sciatic Pain Relief For Domestic Helpers

If domestic helpers are experiencing sciatic pain, there are several steps they can take to rectify the situation and alleviate their symptoms. Here are some recommendations:

Rest and Modify Activities: It’s important to take a break from activities that worsen the pain. Avoid lifting heavy objects, excessive bending or twisting, and activities that exacerbate the symptoms. Resting allows the body to heal and prevents further irritation of the sciatic nerve.
Apply Heat or Cold Packs: Applying heat or cold packs to the affected area will help reduce inflammation and alleviate pain. Use a heating pad, warm towel, or hot water bottle for heat therapy, or apply an ice pack wrapped in a thin cloth for cold therapy. Alternate between the two as needed, but be cautious not to apply heat or cold directly to the skin for an extended period.
Stretching and Strengthening Exercises: Gentle stretching exercises will help relieve sciatica and improve hips and hamstring flexibility. Focus on stretching the hamstrings, piriformis, and lower back muscles. Strengthening exercises that target the core muscles and provide stability to the lower back will also be beneficial. However, it’s essential to consult with a health care professional or chiropractic therapist to determine the most appropriate exercises for your specific condition. HelperChoice provides FREE weekend yoga classes for foreign migrant domestic workers. You may follow HelperChoice Facebook page and Instagram to stay tuned for the events.

Over-the-Counter Pain Relief: Non-prescription pain medications, such as ibuprofen or acetaminophen, can help temporarily alleviate sciatica. However, it’s important to follow the recommended dosage and consult with a health care professional if you have any underlying health conditions or are taking other medications.
Massage or Manual Therapy: Massage therapy, particularly techniques that target the lower back, buttocks, and legs, can help relieve muscle tension, reduce pain, and improve blood circulation. Consider consulting a professional massage therapist experienced in dealing with sciatica.
Posture and Ergonomics: Pay attention to your posture and body mechanics while performing daily activities. Maintain a neutral spine position, avoid slouching or hunching over, and use proper lifting techniques to minimize strain on the lower back and sciatic nerve. Ensure that your work environment is ergonomically set up, including using supportive chairs, adjusting work surfaces to the appropriate height, and using tools or equipment that reduce strain on the body.
Seek Medical Attention: If the pain persists or worsens despite self-care measures, it’s crucial to consult a health care professional. They can assess the severity of your condition, provide a proper diagnosis, and recommend a chiropractic treatment. This may include physio therapy, prescription medications, injections, or, in rare cases, surgical intervention. As per the Hong Kong Labour Laws, foreign migrant domestic workers should have medical insurance covered during their two-years employment contract in Hong Kong. For the health care insurance policy details, please contact the corresponding insurance provider. Hong Kong Sports Clinic (HKSC) provides FREE therapy sessions for foreign migrant domestic helpers in Hong Kong. For details, please visit their website.

Remember, each individual’s condition is unique, so it’s essential to consult with a health care professional for a medical advice and guidance based on your specific situation.

Stretching Exercises For Sciatic Pain For Domestic Helpers

Sciatic pain can be quite debilitating, but stretching exercises can help relieve the discomfort. Here are some effective stretching exercises that domestic helpers can try to relieve sciatica:

Standing Hamstring Stretch | HelperChoice | An Ethical Maid Agency

Standing Hamstring Stretch

Stand straight and place one foot on an elevated surface, such as a step or chair.

Keep your legs straight and toes pointing upward.

Slowly lean forward from your hips, keeping your back straight.

You will feel a gentle stretch in the back of your thigh.

Maintain this pose for 20-30 seconds and then switch sides.

Repeat the stretch 2-3 times on each leg.

Piriformis Stretch | HelperChoice | An Ethical Maid Agency

Piriformis Stretch

Sit on a chair and cross your affected leg over the opposite knee.

Gently lean forward, applying slight pressure on your bent knee.

You should feel a stretch in the buttock area.

Hold this pose for 20-30 seconds and then switch sides.

Repeat the stretch 2-3 times on each side.

Knee-to-Chest Stretch | HelperChoice | An Ethical Maid Agency

Knee-to-Chest Stretch

Lie on your back with your legs extended.

Slowly bring one knee towards your chest and hold it with both hands.

Keep your other leg flat on the floor or bed.

Maintain this pose for 20-30 seconds and then switch legs.

Repeat the stretch 2-3 times on each side.

Seated Spinal Twist | HelperChoice | An Ethical Maid Agency

Seated Spinal Twist

Sit on a chair with your feet flat on the floor.

Twist your upper body to one side, placing your opposite hand on the outside of the thigh.

Gently push against your thigh to deepen the twist.

Hold this pose for 20-30 seconds and then switch sides.

Repeat the stretch 2-3 times on each side.

Child’s Pose | HelperChoice | An Ethical Maid Agency

Child’s Pose

Start on all fours with your hands and knees on the floor.

Slowly sit back, bringing your buttocks towards your heels.

Extend your arms forward and rest your forehead on the floor or a cushion.

Hold this pose for 20-30 seconds while taking deep breaths.

Remember to listen to your body and only stretch to a comfortable point without causing pain. If you experience any sharp or worsening pain, it’s important to stop the exercise and consult a health care professional for further evaluation and a chiropractic treatment.

In addition to these stretching exercises, it’s advisable to maintain good posture and incorporate strength training and cardiovascular exercises into your routine. Making lifestyle modifications, such as maintaining a healthy weight and avoiding prolonged sitting or standing, will also help prevent and manage sciatica.

About HelperChoice

HelperChoice is a reputable maid agency that holds a valid license approved by the Labour Department Hong Kong. The agency offers an online platform for direct hiring of domestic helpers and facilitates visa processing services specifically for Filipino maids. With a vast network, HelperChoice has successfully served over 75,000 employers in Hong Kong and Singapore, providing access to a pool of more than 20,000 domestic worker profiles. The agency maintains collaborative partnerships with local NGOs, including Enrich Hong Kong, Help For Domestic Workers, and PathFinders, organizing workshops and webinars to support foreign migrant domestic workers in Hong Kong.

Contract And Visa Renewal For Filipino Maids

Employers are required to renew the employment contract and visa for foreign domestic helpers every two years at the Immigration Department and the respective Consulate. If you need assistance with processing the contract and visa for a Filipino maid, you can reach out to the HelperChoice team via Whatsapp. Normally, the visa renewal takes around two weeks to complete. Most visa processing packages include a mandatory two-year insurance coverage for domestic workers. For more information, please contact us via Whatsapp.

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