Compression or injury of the sciatic nerve by a shifted disc or pelvic injury causes pain in the lumbar region of a sciatica patient's back, where the sciatic nerve begins, and runs down the posterior part of each leg. Physiotherapists can recommend exercises used to treat sciatica through manipulation, mobilization and lumbar stability.
Trigger Point Therapy
Trigger point therapy and massage therapy can be used together. The technique targets two forms of tender points: active, which cause muscular pain and will refer pain to another area when pressure is applied; and latent, which only exhibit pain when compressed and do not refer pain to other regions of the body.
Physiotherapists apply pressure to the trigger points found near the lumbar region of the spine, the quadriceps, the hamstrings and the calves to relieve the pain caused by sciatica. After treatment, they may recommend a conditioning activity such as swimming at least twice a week to strengthen the muscle tissues.
Knee to Chest
The knee to chest exercise helps stretch back lower back muscles and prevent back pain while recovering. Start the exercise with your back flat on an exercise mat and both feet on the ground. Slowly flex one leg toward your chest without pulling it, hold for five to 10 seconds, release and repeat. Keep your back on the mat at all times and perform five to 10 reps each day. Vary the exercise by bringing both knees into your chest, or keep one leg flat while you bring the other toward your chest, depending on your comfort level.
Yoga
Yoga poses for the back focus on relaxing and stretching the muscles in the pelvic and lumbar regions. These poses vary by difficulty and should only be performed after consulting with your doctor or physiotherapist.
Start the fire log pose by sitting on an exercise mat, sliding your left foot under your right leg to the outside of the right hip, and stacking your right leg on top of the left one. Lightly shrug your shoulders upward and roll your shoulder blades and ease them into you in a relaxed motion. Hold for one minute --- inhale while holding the stretch and exhale upon relaxation.
The cat pose provides a gentle massage to the spine and belly. Begin with your hands and knees in a tabletop position. Line up your knees with your hips, wrists and elbows, and keep your shoulders perpendicular to the floor. Drop your head as you look at the floor, and round your spine toward the ceiling as you exhale. Do not force your chin to touch your chest.
