3 Simple Stretches for Sciatica Pain Relief

Sciatica is nerve pain caused by an injury or annoyance to the sciatic nerve in the buttock/gluteal area. The sciatic nerve is the body’s lengthiest and heaviest (almost finger-width) nerve. It is composed of five nerve roots: two from the lower back, known as the lumbar spine, and three from the concluding part of the spine, known as the sacrum.

The five nerve roots join to form the right and left sciatic nerves. One sciatic nerve runs through your hips, buttocks, and down one leg, ending just below the knee on each side of your body. The sciatic nerve then splits into several nerves running through your leg, foot, and toes.

Actual sciatic nerve “sciatica” injury is uncommon, but the term is commonly used to describe pain in the lower back and to emanate down the leg. This pain is caused by a nerve injury – an irritation, inflammation, pinching, or compaction of a nerve in your lower back.

If you have “sciatica,” you will feel moderate to severe pain anywhere along the path of the sciatic nerve, which runs from your lower back to your hips, buttocks, and down your legs. It can also cause leg and foot muscle weakness, numbness, and an uncomfortable tingling pins-and-needles sensation in your leg, foot, and toes.

Three simple stretches for sciatica pain relief

Tightness in your lower back, abdominal, and hamstring muscles can aggravate sciatic nerve pain, which runs from your lower back to your feet. Perform these three simple stretches to loosen and enhance those muscle groups:

Scissor hamstring stretch

Tight hamstring muscles can squeeze on your pelvis and create stress on your lower back, causing sciatic nerve irritation.

This standing stretch targets your hamstrings:

• Stand about 3 feet apart with your right foot in front of your left.
• Face forward with your hips and shoulders. Check in a mirror, if possible, to ensure that your right hip is not more forward than your left hip.
• Position your hands on your hips. You can also use a chair on the side to help you balance.
• Fold your torso over your front leg and bend at the waist. Maintain a straight back and center your weight on the front leg.
• Hold for 5 to 10 seconds, then repeat with the other leg.

Aim for 3–5 repetitions of this exercise on each leg. Simple hamstring stretches can help relieve sciatic nerve tension and pain.

Back flexion stretch

Flexion is what happens when you flex your spine forward. Flexion exercises can help you improve spinal mobility, enhance abdominal musculature, and relieve tightness in your back and abdomen.

The following steps are involved in a simple back flexion while lying down:

• Lie down on your back.
• Pull your knees to your chest with both hands until you feel a comfortable stretch in your mid and lower back.
• Bring your head forward slowly for a more advanced stretch.
• Return to your starting position after 5 to 10 seconds.

Knee-to-chest stretch This stretch is a variability of the previous exercise that is also done while lying down.

• Put your hand behind one knee and gently pull it towards your chest while lying on your back.
• Lower back and buttocks should be stretched comfortably.
• Hold the stretch for 5 to 10 seconds before slowly returning to the starting position.
• Repeat with the other leg. Aim for 4–6 repetitions of this exercise on each leg.

Sciatic nerve glide exercise

The sciatic nerve glide is a seated exercise for sciatica relief. This exercise aids in the relaxation and desensitization of your sciatic nerve.

To carry out this exercise:

• Sit in a chair, straightening one knee while keeping the other foot flat on the floor.
• Bend your ankle slowly so that your toes point towards you.
• Bend your ankle back and forth, pointing your toes away from you, then toward you.
• To increase the tension on the sciatic nerve, repeat the nerve glide with your head bent forward, and chin toward your chest, as tolerated.
• Crank your ankle up and down 15 to 20 times, then repeat with the other leg.

What does Sciatica pain feel like?

Depending on the cause, people describe sciatica pain in various ways. Sharp, shooting, or jolting pain is how some describe it. This pain has been described as “burning,” “electric,” or “stabbing” by others.

The pain may be continuous or intermittent. In addition, the pain in your leg is usually more severe than in your lower back. The pain may worsen if you sit or stand for long periods, stand up, or twist your upper body. Involuntary and unexpected body movements, such as coughing or sneezing, can aggravate the pain.

What are the risk factors for sciatica?

• Have a current or previous injury: Sciatica is more likely if you have a lower back or spine injury.
• Live your life: As you age, the bone tissue and discs in your spine naturally wear down. Normal aging can expose your nerves to injury or pinching due to changes and shifts in bones, discs, and ligaments.
• Are you overweight: Your spine is similar to a vertical crane. The counterweights are your muscles. Your spine (crane) has to lift the weight you carry on the front of your body. The greater the weight, the more your back muscles (counterweights) must work. This can result in back strains, pains, and other back problems.
• Inadequate core strength: Your “core” muscles are those in your back and abdomen. The stronger your core, the more support your lower back will have. Unlike your chest, where your rib cage offers assistance, your lower back is supported solely by your muscles.
• Have an active, physical job: Work that necessitates heavy lifting, or jobs that require prolonged sitting, may raise your risk for low back problems and use of your back.
• Lack of proper weight-room posture: Even if you are physically fit and active, you may still be prone to sciatica if you do not use appropriate body form when lifting weights or performing other strength-training exercises.
• Diabetes increases your risk of nerve damage, which increases your risk of sciatica.
• Have osteoarthritis: Osteoarthritis can damage your spine and put your nerves at risk.
• Lead an unhealthy lifestyle: Sitting without moving, stretching, or toning your muscles can increase your risk of sciatica.
• Tobacco use can harm spinal tissue, weaken bones, and hasten the deterioration of vertebral discs.

Causes of Sciatica

Sciatica can be caused by many different medical conditions, including:

• A slipped or herniated disc that puts pressure on a nerve root. The most common cause of sciatica is this. A slipped disc affects about 1% to 5% of all people in the United States at some point in their lives. The cushioning pads between the vertebrae of the spine are known as discs. Pressure from vertebrae can cause a disk’s gel-like center to bulge (herniate) due to a weakness in its outer wall. A herniated disc in one of your lower back vertebrae can put pressure on the sciatic nerve.
• The natural deterioration of the discs between the vertebrae of the spine causes degenerative disc disease. The wearing down of the discs reduces their height, causing the nerve passageways to become narrower (spinal stenosis). Spinal stenosis can cause sciatic nerve roots to be pinched as they exit the spine.
• The abnormal narrowing of the spinal canal is known as spinal stenosis. This narrowing reduces the space available for the spinal cord and nerves.
• Spondylolisthesis is the movement of one vertebra out of alignment with the one above it, narrowing the opening through which the nerve exits. The extended spinal bone can pinch the sciatic nerve.
• Osteoarthritis. In aging spines, bone spurs (jagged edges of bone) can form and compress lower back nerves.
• A lumbar spine or sciatic nerve injury caused by trauma.
• Tumors in the lumbar spinal canal cause sciatic nerve compression.
• Piriformis syndrome occurs when the piriformis muscle, a small muscle located deep in the buttocks, becomes strict or spasms. This can irritate and put pressure on the sciatic nerve. Piriformis syndrome is a rare neuromuscular condition.
• Cauda equina syndrome is an uncommon but severe condition that affects the cauda equina, a bundle of nerves at the end of the spinal cord. This syndrome is characterized by leg pain, numbness around the anus, and bowel and bladder control loss.

Prevention

Preventing sciatica is not always possible. On the other hand, some lifestyle changes can significantly reduce a person’s risk of experiencing sciatica again.

In general, regular exercise and developing a solid center may aid in the prevention of sciatica. Maintaining a good posture while sitting and standing may also lower a person’s risk of experiencing this symptom.

Physical Therapy for sciatica

The Physical therapist will review your medical history and lifestyle practices and ask questions about your sciatica expertise during your first Physical Therapy appointment. They may inquire about the onset of sciatica, whether an injury or specific event triggered sciatic symptoms, and your level of activity before the start of low back and leg pain.

Your physical therapist may then instruct you to perform simple movements to assess your range of motion, posture, reflexes, and movement ability. You may be asked to bend side to side, flex forward, extend backward, or twist at the waist. The therapist also notices you walking. This part of your exam gives your therapist a baseline assessment of your present state and how sciatica impacts your physical functional ability to perform daily tasks.

Then, based on what they learned from your evaluation, your physical therapist creates an organized Physical Therapy program for you. Your passive and active therapy program is designed with realistic goals in mind. Your therapy plan may be modified to include various stretches and exercises as your back and leg pain subsides and becomes more manageable.

Like many other treatment options, physical therapy is not a quick fix and may take a few weeks to achieve the desired outcomes. Your treatment plan will most likely include clinic visits with your physical therapist and at-home exercise.

 

 

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