Sciatic nerve pain ranges from mild aches to numbness in the lower back, hips or legs as one or more discs along the nerve become compressed or irritated. Stretching exercises may help reduce pain from sciatic nerve injury or damage and prevent back pain in the future.
Fundamentals
The sciatic nerve runs from the lower spine to the hips and buttocks and then through the legs and feet, controlling muscles in the lower legs and feeling in the thighs, legs and feet.
Sciatica or sciatic pain describes a symptom, not a cause, and can come from a wide variety of underlying conditions, according to the Spine Health website. Sciatic pain can range from a mild discomfort to a pins-and-needles tingling to sharp pain in the lower back, hips or legs. In extreme cases, numbness or loss of movement result.
Sciatica, known medically as radiculopathy, refers to a disc in the spine that has moved beyond its normal location to irritate a radicular or root nerve that connects to the sciatic nerve. Pain from that irritation travels along the sciatic nerve, according to the Spine Health website.
Significance
Bed rest may reduce sciatic pain for a day or two, but stretching and strengthening exercise have proved better at reducing, eliminating and preventing the pain, according to the Spine Health website. Exercise also helps patients with sciatica recover more quickly from episodic pain.
Stretching and moving builds muscle strength to support the spine and keeps discs healthy by moving fluids and nutrients through the spine. Strengthening muscles of the lower back and hamstrings, and increasing their flexibility, reduces pressure on the sciatic nerve and reduces pain, according to The Stretching Institute website.
Treatment
Exercises for relieving sciatic pain depend on the type of pain and underlying conditions, but often focus on specific muscles in the area of the pain and on strengthening abdominal, leg and back muscles for better back support.
In addition to stretching and exercise, most sciatic pain responds well to alternating cold and heat packs to reduce swelling from any injury and over-the-counter pain medications, according to the Mayo Clinic website. In some cases, surgery may be required.
Exercise for sciatic pain becomes most effective when practiced regularly, usually twice a day, according to the Spine Health website. Exercise may be light and gentle during episodes of sciatic pain and at other times more rigorous to build muscle strength and prevent future back pain.
Warning
Any exercise program for pain management should only be started after review by a physician. Exercises should be stopped and a doctor called if severe pain, dizziness or fainting occur.
In any stretching exercises for sciatica, avoid twisting, bouncing or sudden jerking movements that can worsen back pain, according to the Mayo Clinic website.
Prevention/Solution
Making the area around the sciatic nerve stronger and less susceptible to injury reduces the possibility of future nerve pain.
The Stretching Institute website recommends exercises to strengthen the piriformis muscle that pulls the leg and foot outward during movement. Stretching and resistance exercises strengthen the piriformis and take stress off the sciatic nerve.
Light warm-up stretching before a workout ensures muscles in the lower back and hip remain flexible, taking pressure off the sciatic nerve.
