Exercises To Stretch Out The Back With Sciatica Nerve Problems

Sciatica is the inflammation or constant irritation of the sciatic nerve that causes pain in the lower back, hips or down the legs. The sciatic nerve is the largest nerve in your body that runs from your lower back through the deep layers of your buttocks and down your leg. To alleviate and reverse the sciatic effects, physical therapist Ron Miller recommends that you do daily exercises that address the cause of pain and improve your posture.

Types

Most sciatica is caused by compression of one or more nerves in your lumbar spine and sacrum, according to Dr. Steven Yeomans, who is a chiropractor practicing in Ripon, Wisconsin. If the compression is between the fourth and fifth lumbar region, you may feel numbness or pain in your leg and foot. You may also lack the ability to flex your foot up toward your shin. If the compression is at the sacral joint, then may experience pain or numbness in the outer part of your foot. This inhibits your ability to lift your heel off the ground when you walk. Degenerative disc disease, spondylosis or arthritis can cause the compression in your spine.

Another type is piriformis syndrome, where your piriformis muscle rubs against the sciatic nerve constantly. This muscle runs parallel to the nerve and is located deep beneath your buttocks. This is usually caused by sitting too much or repetitive movement in your hips that causes muscle tightness, according to Yeomans.

Benefits

Stretching exercises elongate and relax the muscles and connective tissues that cause sensitivity or tightness in the affected areas, according to physical therapist Ron Miller of Spine-Health.com. Stretching activates muscle spindles, which are sensory organs in your muscle fibers that reduce the amount of nerve impulses and relax the muscles.

Corrective Exercise

Many physical therapists, chiropractors and exercise professionals use corrective exercise to address sciatica and back pain. This method identifies and strengthens weak muscles, improves movement patterns and increases joint mobility, according to Anthony Carey of Function First in San Diego. Corrective exercise not only addresses the symptoms of pain, but also addresses the cause of pain that may be distant from the pain site. For example, the sciatic leg pain originates from the piriformis muscle as a result of stiff hips and back. By strengthening and increasing range of motion in the hip joint, spine and shoulders, you can prevent the condition from worsening or even eliminate sciatica.

Sample Exercise

The piriformis stretch reduces the tightness in your deep pelvic muscles and improves mobility in your hips. Lie on your back with your feet on the wall about hip-width apart and with your knees bent at 90 degrees. Place your arms out to your sides. Bring your left foot on your right thigh near your knee so that your foot is crossed over your right leg. Use your left hip to push your left knee toward the wall. You should feel a stretch in your left hip area. Hold the stretch for five to six deep breaths and stop. Do the stretch two to three more times. Switch legs and repeat the movement pattern.

Warning

If you overstretch, you will activate the Golgi tendon organs, or GTOs, which cause a stretch reflex that automatically tightens the muscle. This reflex protects your body from straining or tearing. It can cause your muscles and tissues to become tighter and more painful, according to Carey.