Sciatica is the irritation of the sciatic nerve, which runs from your lower spine, through both sides of your buttocks and into your thighs, according to Ron Miller, a physical therapist with the NeuroSpine Center of Wisconsin. There are several exercises you can do to alleviate the irritation by correcting your pelvis and spine's alignment and increasing hip mobility.
Symptoms
Symptoms of sciatica include a radiating pain and numbness that runs through your lower back, buttocks and legs. Most people feel the symptoms in the lower back on one side of your body, even though the irritation is in the hips. In severe cases, one leg and hip can go completely numb, inhibiting your ability to move your limb.
Causes
The sciatic nerve runs close to the piriformis muscle, which runs almost parallel. The piriformis lies deep beneath your buttocks and functions as a hip rotator and stabilizer. When the hip muscles get compressed and stiff, the muscle rubs against the nerve when you walk or climb stairs. Excessive sitting and standing can cause hip and spine stiffness, which may cause sciatica. Miller says other causes included herniated discs in the lower spine, degenerative disc disease, isthmic spondylolisthesis--a small stress fracture that causes the spine to slip forward and pinch the nerve--pregnancy, and spinal stenosis.
Benefits
According to Anthony Carey, CEO of Function First in San Diego, corrective exercises help alleviate the symptoms of sciatica and may even permanently remove the condition. They address not only the site of pain, but also the source of the problem, which may occur at a place far removed. Different causes of sciatic require different corrective exercise approaches. Exercises reduce the muscle and tissue tension of the lower back and hips, increase hip and spine range of motion and strengthen your abdominal and hip muscles. You can do them daily before and after your workouts or any time of the day at your convenience.
Sample Exercise
If your sciatic pain comes from the irritation of the piriformis muscle upon the nerve (piriformis syndrome), this exercise increases external hip rotation and stretches the nerve and outer hip muscles. Lie on your back with both feet on a wall. Keep your knees and feet hip-width apart and your knees bent at 90 degrees. Bring your right ankle over your left thigh near the knee, with your right knee pointing right. Without using your hand, push your right knee toward the wall until you feel a stretch. Hold the stretch for five to six deep breaths, and repeat the stretch on the other side. Do a total of three sets. If one side is tighter than the other side, do an extra set on that side.
Warning
Never self-diagnose your condition because you may be doing the wrong type of exercise to deal with sciatica. Always consult with a physical therapist, chiropractor or a corrective exercise specialist for proper treatment and a personal exercise program to correct your condition.
References
- Spine Health: Sciatica Exercises for Sciatica Pain Relief
- "The Pain-Free Program"; Anthony Carey; 2005
