The sciatic nerve, the widest and longest nerve in the body, extends from the base of the spine to branches in the lower leg and foot. Due to its length, the sciatic nerve is prone to inflammation and injury. Hot pain can travel from the back or thigh, down to the leg and into the foot and toes. While you should consult your physician for severe cases of sciatic nerve pain, stretching exercises may help reduce compression in the nerve root, thereby easing discomfort.
Lower Back Stretch
When your physician recommends exercise, the lower back stretch is a good movement to begin your road to recovery. It not only helps heal sciatic nerve issues but also adjusts your posture and improves flexibility and mobilization. The lower back stretch targets tense, inflexible muscles of the lower back and buttocks, aids recovery from a sciatica attack and reduces the chance of future flare-ups.
Lie on your back. Bend your knees at a 60-degree angle with your feet flat on the floor. Keep your neck straight and contract your abdominal muscles. Inhale while pushing the small of your back into the floor. Slowly raise your knees toward your chest, interlacing your hands underneath your knees to hold the position. Exhale and stretch for 10 to 15 seconds. Release one leg at a time to return to the start position.
Arm and Leg Extension
Sciatica often responds well to self-care, especially stretching exercises, according to MayoClinic.com. To perform the arm and leg extension stretch, kneel on all fours with your stomach in and chest high. Inhale as you extend your left arm and right leg in opposite directions so that they are parallel with the floor. Hold for two seconds, and then return to the start position.
Tennis Ball Stretch
Tight lower back muscles can restrict pelvic movement, causing trigger points to arise in the muscles of your buttocks. This in turn can lead to symptoms of sciatica. If your pain seems to stem from the lower back, Clair Davies, author of "The Trigger Point Therapy Workbook," recommends the tennis ball stretch.
Stand with your side against a wall with your arm out of the way in front of your body. Place a tennis ball between the wall and your hip bone area. Stretch your wall-side arm forward so that your body slightly turns, allowing the ball to move backward. Now stretch the opposite arm forward so that your body turns back in the opposite direction and the ball moves forward, massaging the site's column of muscle in the process.
Hamstring Stretch
Tight hamstrings can cause back tension and pain in the sciatic nerve. The hamstring stretch, however, releases stress and often yields improved results for sciatic problems. For people with ongoing sciatica, try performing the hamstring stretch while lying on your back. Lift your affected leg straight up toward the ceiling, holding it in place by clasping your hand behind your knee. Place your foot so that it is parallel to the ceiling. Straighten your knee until you feel the stretch at the back of your thigh. Hold for 10 to 15 seconds, with an eventual goal of 30 seconds.
References
- "The American Physical Therapy Association Book of Body Maintenance and Repair"; Marilyn Moffat, Ph.D.; 1999
- Spine-Health: Sciatica Exercises for Sciatica Pain Relief
- Pliates-Back-Joint-Exercise: The Best Sciatic Nerve Exercises
- Spine-Health: Hamstring Stretching Exercises for Sciatica Pain Relief
- MayoClinic.com: Sciatica
- "The Trigger Point Book"; Clair Davies, NCTMB; 2004
