Sciatica is inflammation and irritation of the sciatic nerve, which runs down the back of the leg from the hip to the sole of the foot. According to MayoClinic.com, sciatica is usually the symptom of a deeper problem such as a herniated disc. Muscle weakness in the back and tight muscles in the buttocks, such as the piriformis muscle, can also contribute to the condition. Simple stretches and exercises can help relieve the symptoms of sciatica. Do each exercise for up to 20 seconds or for as long as comfortable, and repeat each exercise at least twice.
Back Bends
Herniated discs occur when the cartilage between the bones in the spine bulge outward. According to Spine-Health, flexing the spine—bending forward—can aggravate a herniated disc. Back bends extend, or bend the spine backward, to help relieve the pressure on the discs. Simple back bends include the cobra pose, sphinx pose and locust pose, all of which originate with the patient lying on his stomach and lifting his chest off the floor while leaving his hips planted on the floor. The cobra and sphinx use the arms for support, while the locust relies solely on the strength of the back muscles.
Piriformis Stretches
The sciatic nerve runs either beneath or through the piriformis muscle, depending on individual anatomy. When the piriformis muscle becomes tight, or inflamed, it can irritate the sciatic nerve. Piriformis stretches help release the muscle and also stretch the lower back. In the classic piriformis stretch, the patient starts on her back and brings the knee of the affected leg toward the opposite shoulder. The pigeon pose, in yoga, is similar except performed face down. Supine spinal twists, which bring the leg across to the opposite side of the body, also stretch out the piriformis muscle and lower back.
Forward Bends
Forward bends stretch the hamstring and buttock muscles. Standing forward bends also allow gravity to gently pull the spine. The key to a safe forward bend is to hinge forward at the hip, not the waist, and keep the head in a neutral position--your gaze should be on your legs, not your feet.
Member Comments