Damage or pressure to the sciatic nerve causes sciatica. The sciatic nerve begins in the spine and travels down the back of each leg. Sciatica causes pain, numbness, weakness or tingling in the leg. The pain and discomfort of sciatica varies. Some people experience severe, disabling pain, while others may have less intense pain. Stretching exercises that focus on your lower back and the muscles in your legs can help alleviate the symptoms of sciatica.
Sciatica
Sciatica is a symptom of a medical condition, such as a slipped disk, spinal stenosis, degenerative disk disease, pelvic injuries or tumors. Piriformis syndrome, which is a disorder of the piriformis muscle located in the buttocks, can also cause sciatica. The sciatic nerve controls the muscles in the lower leg and the back of the knee and is responsible for sensation in the sole of the foot, the lower leg and the back of the thigh. Sciatica pain often progresses slowly after you stand or sit, sneeze or laugh. Attacks often occur at night. Walking and bending backwards also causes sciatica pain. Sciatica pain may worsen over time.
Stretching
Stretching exercises improve flexibility in the tissues around your spine and prepare your muscles for use. Stretching the muscles in your lower back and the muscles in the affected leg can relieve the compression on the nerve root and help with pain and discomfort. Stretching exercises that help with sciatica work your quadriceps, your hamstrings, and your piriformis. When you perform stretching exercises for sciatica, you should avoid bouncing, jerking and twisting and you should hold each stretch for a minimum of 30 seconds unless otherwise instructed.
Exercises
The hamstring stretch involves lying on the floor with knees bent and raising one leg straight up while supporting the back of your thigh with your hands and straightening your knee until you feel a stretch in the back of the thigh. The chest or double knee stretch requires you to lie on the floor and pull both knees to your chest with your hands until you feel the muscles stretch in your lower back. Hold the double knee stretch for five seconds. Stretch your lower back muscles by performing the standing backward bend where you arch your back by bending backwards slightly.
Precautions
You need your doctor's approval before you perform stretching exercises if you have back pain. Your doctor or a physical therapist can help you modify the stretches to accommodate your condition safely. Proper breathing technique during stretching exercises require you to breathe naturally without holding your breath, exhale during the exertion phase of the exercise and inhale during the relaxation phase. Stretching exercises that increase your pain or cause pain to spread down your legs should be stopped immediately.
Tips and Warnings
The quadriceps muscle is located in the front of your thigh and the hamstring is located at the back of your thigh. If you engage in other exercise to help with your sciatica, perform the stretching exercises before and after your sessions to prevent injury. Talk to your doctor before you perform stretching exercises for your sciatica.
