Participating in physiotherapy to help relieve sciatic pain or true sciatica may be just as effective as resting in bed or staying generally active, suggests a 2010 investigation published in the "Cochrane Database of Systematic Reviews," although the authors admit that higher-quality evidence is needed. Performing specific stretching exercises may help alleviate the pain if you choose the physiotherapy option, but consult your doctor to determine the best course of action for your particular circumstances.
Hamstring Stretches
Stretching the hamstrings regularly may help relieve sciatic pain, regardless of the cause, according to Ron S. Miller, a physical therapist and contributor to the Spine-Health website. This involves sitting or standing upright with your knees fully extended, flexing your hips and reaching toward your feet until you feel a gentle stretch through the back of your thighs. Alternatively, lie on your back with your legs extended and heels on the floor, raise your affected leg above your waist, perpendicular to your torso, and repeatedly flex and extend your knee. Perform each stretch for 10 to 30 seconds.
Knees-to-Chest Stretch
A physical therapist may recommend performing the knees-to-chest stretch regularly if you suffer from sciatica caused by spinal stenosis. The exercise targets the lower-back muscles and the upper fibers of the hamstrings. Lie on your back with knees flexed and feet flat on the floor, then flex your hips and draw your knees toward your chest. Place your hands over your knees and pull them closer to your chest, then hold for 10 to 30 seconds. Move back to the starting position and repeat.
Lying Piriformis Stretch
Inflammation of the piriformis muscle within your hip can irritate the sciatic nerve, potentially causing numbness and pain that radiates down the back of your leg. Stretching the muscle regularly may help alleviate your symptoms. Lie on your back with your knees flexed and feet elevated. Cross the ankle of your affected leg over the knee of your opposite leg. Grasp behind the knee of your unaffected leg and pull it toward your chest, causing your painful hip to rotate outward. Hold the stretch for at least 10 seconds and repeat multiple times.
Seated Piriformis Stretch
The seated piriformis stretch is an alternative to the lying version that may produce the same pain-relieving effects. Sit upright with your legs extended forward and heels close together on the floor. Flex the knee of your painful leg and rotate your hip outward, moving the inside of your lower leg toward your torso. Hold the outside of your ankle with both hands and pull your leg closer to your abdomen until you feel light tension through the outside of your hip. Hold this position for 10 to 30 seconds and repeat.
References
- "Cochrane Database of Systematic Reviews"; Advice to Rest in Bed versus Advice to Stay Active for Acute Low-Back Pain and Sciatica; K.T. Dahm, et. al.; June 2010
- Spine-Health: Sciatica Exercise for Sciatica Pain Relief; Ron S. Miller, P.T.; December 2000
- Spine-Health: Exercise for Sciatica from Spinal Stenosis; Ron S. Miller, P.T.; December 2000
- Spine-Health: Exercise for Sciatic Pain from Piriformis Syndrome; Ron S. Miller, P.T.; December 2000
- The Stretching Institute: Sciatica Stretches for Sciatica Pain Treatment
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