Symptoms of sciatica start with pain radiating from the lower back down to the back of the leg. The sciatic nerve branches off from the spinal cord and runs all the way down to the ankle. Most sciatic nerve pain is a result of vertebral disc damage. Doing some daily stretching and strengthening exercises can help reduce the pain associated with sciatica.
Trunk Flexion Stretch
This stretch will help loosen the lower back and buttocks muscles. You should begin by lying with your back on the ground. With your hands, slowly pull one knee up to your chest. Hold for 20 seconds, then lower it back down, repeat on the other side. Then, grab both knees at the same time and pull them in toward your chest and hold for 20 seconds. This should feel like a gentle stretch and should not cause any pain. If you feel pain, reduce your stretching range.
Cailliet Stretch
This stretch works the muscles of the hamstrings. Tight hamstrings can lead to increased pressure on the structures of the spine, so it is good to keep your hamstrings limber. To start this exercise sit on the ground with one leg extended out and the other leg bent at the knee with the sole of your foot touching the extended leg. Slowly bend at the hip joint and extend your hands out toward the toes of the extended leg. Hold this position, then repeat on the other side. Try to do a sequence of three to four stretches on each side, holding each stretch for 15 seconds.
Mad Cat Stretch
This stretch helps relieve tension in the lower back. You begin this movement on all fours with your back straight and your hands positioned directly below your shoulders. In a slow and controlled movement arch your back so that your pelvis moves in toward your abdomen and your chin moves down toward your chest. Hold this position for 15 to 20 seconds then relax back to the starting position.
Posterior Pelvic Tilt
This is a strengthening exercise and should be performed in sets of repetitions. Start by lying on the floor with your feet flat on the ground and knees bent. Place your hands in a relaxed position on your torso. Begin this movement by slowly rotating your pelvis back so that your low back is snug against the floor. Hold this position only for a couple of seconds, then return to start. You can perform this exercise for one set of 10 to 15 and work up to two to three sets.
References
- "Anatomy and Physiology"; Kenneth S. Saladin; 2004
- "Health Fitness Instructor's Handbook"; Edward T. Howley and B. Don Franks; 2003
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