Low-back pain from sciatica can be caused by impingement from a bulging disc, tight muscles or inflamed nerve coverings. Sciatica is pain resulting from an irritated sciatic nerve. This pain may originate at the point where the nerve exits the spinal column, but the pain may radiate from the back as far down as the bottoms of the feet. Apply a hot compress for 10 minutes to the affected area, loosening up your lower back for stretches and exercises.
Lying Piriformis Stretch
The piriformis muscle lies under your gluteal muscles. The sciatic nerve usually runs underneath the piriformis. In some cases, the sciatic nerve splits in two, passing under and through the piriformis, according to the book "Examination of Musculoskeletal Injuries." If this muscle is tight, it will squeeze on the nerve, causing pain. Do a piriformis stretch lying on your back. First, draw both of your knees toward your chest. Then, cross the knee of the painful leg across the thigh of the uninjured leg. Pull both knees tightly against your chest, holding this position for 30 seconds. Complete four to five sets of this exercise.
Standing Low-Back Exercise
If your lower-back muscles are tight and compressing on your sciatic nerve, do standing low-back exercises or stretches, especially if you sit all day at work, according to a 2009 article by Mary Sanders, Ph.D., published in the "Health & Fitness Journal." You may even do this exercise after an aerobic workout when your lower back muscles are warmed up and loose. First, stand about two feet away from a desk or table; place your hands on the desk slightly wider than your shoulders and keep your back flat. Next, curl your pelvis under your hips to arch your spine, stretching your lower-back. Hold the stretch for three to five seconds, then extend your lower back to return to the start position. Repeat this exercise for five more times.
Lying Low-Back Stretch
This exercise uses the weight of your leg and the force of gravity on your leg to stretch your lower back. Do this on the floor so you do not fall off of the table. First, lie on your back with your arms outstretched to the sides. Then, bend your left knee toward your chest and rotate your left leg over your right hip; your right leg remains straight and against the floor. Hold the stretch for 30 seconds, then switch sides. The higher your knee can come toward your arms or chest, the more you will feel the stretch on your lower back. Complete four more repetitions for each side of your back.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
- "ACSM's Health & Fitness Journal"; Off-the-floor Exercises for Back Health; Mary Sanders, Ph.D.; Nov/Oct 2009
