The sciatic nerve runs from the middle of the back down the back of the leg. Sciatica is a condition that causes pain to shoot down the length of the sciatic nerve, according to MayoClinic.com. This is generally caused when a vertebrae moves out of place and pushes against the nerve. When you have pain in the hip from sciatica, exercises can be used as a corrective treatment.
Identification
The piriformis muscle is found in the hip area, underneath the buttocks. When this muscle becomes inflamed and tight, it can have the same effect on the sciatic nerve as a protruding disc. The end result is numbness and pain in the hip and down the back of the leg. This is called piriformis syndrome.
Function
The main function of hip exercises is to stretch the muscles surrounding the hip. This in turn reduces the pain and improves range of motion. They are done in a controlled fashion with the weight of the body.
Types
The majority of sciatica exercises for the hip are performed from the supine position. Supine means you are lying on your back. The knee-to-chest pull and double-leg crossover pull are two examples.
Features
Proper form is important to keep from aggravating the condition. The knee-to-chest pull is performed one leg at a time. Lie on your back with your left leg straight in front of you and your right knee bent. Grasp the ankle and shin of your right foot and gently pull back toward your body. Your shin should be perpendicular, or close to perpendicular, to your body when you do this. When you feel a strong stretch on the outside of your right hip, hold for 20 to 30 seconds. Slowly release and repeat with your other side.
The double-leg crossover pull is performed from the same starting position as the knee to chest pull. With both legs bent, drape your right leg over your left and lift your feet off the floor. Grasp the back of your left thigh and pull your knees toward your chest. When you feel a strong stretch in your right hip, hold for 20 to 30 seconds. Slowly release and repeat with your other side.
Yoga
Yoga is used for relaxation and to obtain better flexibility. It can also be used for sciatica. The high lunge is a yoga pose that is particularly beneficial. It not only stretches the hips but also the glutes and hamstrings. Start out by taking a long step forward with your left foot. Bend your knee to 90 degrees and fold forward at the hips. Place your hands on the floor next to your foot and try to form a straight line from your right heel to your shoulders. Hold this position for 20 to 30 seconds and switch sides.
Time Frame
To get the best benefit from your exercises, perform them on a daily basis. Aim for three or four sets and spread them out over the day if you are pressed for time. Before starting an exercise program to treat hip pain, consult your doctor.
