Pain in the lower back or hip that radiates down into the back of your thigh and even down into your lower leg describes sciatica. The sciatic nerve, the longest nerve in the body, runs from the spinal cord to the buttocks and hips and down the back of each leg. Sciatica is the main symptom of a spinal herniated disk that presses on the sciatic nerve roots. Stretching exercises can help.
Effects
A herniated disk can occur due to wear and tear connected with aging or because of sudden pressure on the disks. These disks cushion the bones of the lower spine and have a gel-like center that bulges outward when the disk is herniated. When it presses on the nerve roots of the sciatic nerve, it causes sciatica symptoms. Sciatica may feel like a bad leg cramp that feels worse when you are sitting, and it can last for weeks, the American Academy of Orthopaedic Surgeons (AAOS) notes. Related symptoms may include leg weakness, numbness and tingling.
Initial Therapy
A herniated disk usually heals on its own if the affected person doesn't overdo it. Initial therapy may involve resting for a few days and taking a nonsteroidal anti-inflammatory drug such as ibuprofen or aspirin until the inflammation decreases. Applying heat or cold can relieve pain and inflammation. The AAOS encourages being as active as possible as long as you stay comfortable, because motion reduces inflammation. You should feel much better within a few weeks.
Stretches
You may be able to improve your sciatica with a regular routine of hamstring stretching, the Spine Health website explains. The hamstring muscles are located in the back of the thigh from the pelvis to the knee. They tend to be overly tight because most daily activities do not stretch these muscles. Depending on your symptoms, you may need to begin these exercises by lying on your back before eventually doing the exercises while sitting in a chair, as chair stretching exercises are not as gentle.
Technique
To do chair exercises for sciatica, sit at the edge of a chair and straighten one of your legs while keeping your heel on the floor, Spine Health suggests. Sit up straight and push your navel toward your thigh without leaning your trunk forward. Hold the stretch for 10 seconds, then switch to the other leg. Repeat this stretch a few times with each leg. Gradually increase your time until you are holding the stretch for 30 seconds.
Tips
Depending on your level of flexibility, you may need to put your foot on a stool or chair to achieve an effective stretch. Avoid bouncing, as that can cause a muscle spasm, Spine Health cautions. Do not hold your breath while doing the stretch.
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