If you experience pain, numbness or tingling in the lower back and/or legs, the sciatic nerve may be to blame. The sciatic nerve begins in the lumbar -- lower -- portion of the back and extends down each leg. Pressure on the sciatic nerve can be a common occurrence, particularly for those between the ages of 30 and 50 because aging can lead to the degeneration of your spinal column that places pressure on your sciatic nerve. Other causes include injury to your spinal column or disc material that slips out of place. A physical therapist can recommend exercises to take the pressure off your sciatic nerve and to relieve tense muscles.
Backward Bend
When you experience sciatic nerve pain, sitting forward is likely to cause more pain because it places pressure on the nerves. To relieve this pain, a physical therapist may recommend backbend stretches to extend the spine. To begin, stand with your feet hip-width apart and place your hands on your lower back. Slowly lean back, making a "C" curve with your back. Do not stretch to the point of pain or strain, but instead to where you feel a gentle stretch in your lower back. Take deep breaths as you hold this position for 15 to 30 seconds.
Hamstring Stretch
Because the sciatic nerve extends to the legs, the hamstring muscles in the back of the legs can become tightened. To relieve this nerve pain, perform a physical therapy stretch for the hamstrings. Start by lying on your back and lift your right leg in a slightly bent position in the air. Grasp your leg behind the knee, pulling the leg closer to your chest. Hold this position for 10 to 15 seconds, feeling the stretch in back of your thigh. Release the stretch, then repeat on the left leg.
Swimming
The swimming physical therapy exercise helps to stretch the lower back and legs simultaneously. To perform, lie on your stomach with your arms extended overhead and your face looking at the floor. Lift your right arm 2 to 3 in. off the floor, then lift your straight left leg off the floor. Hold this position for one to two counts, then lower this arm and leg to the floor. While you are lowering these, lift your right leg and your left arm off the floor, similar to a position you'd be in if you were swimming. Repeat this exercise 20 times.
Roll-Up
This physical therapy stretch targets the lower back. To perform, lie on your back with your feet flat on the floor. Cross your arms over your chest and contract your stomach muscles, lifting your upper back off the floor. Curl your head in slightly as you lift up to feel the stretch down your spine. Do not attempt to lift your lower back off the floor. Hold this position for 10 seconds, then lower your body to return to your starting position. Repeat this exercise three times.
References
- Spine-Health: Sciatica Exercises for Sciatica Pain Relief; Ron Miller, PT
- American Academy of Orthopaedic Surgeons: Sciatica
- SpineUniverse: Physical Therapy to Relieve Sciatica: Kamiah A. Walker
- University of Alabama at Birmingham: Back Pain
- NPR.org: Q & A: Physical Therapy and Back Pain; Vikki Valentine
- Spine-Health: Physical Therapy and Exercise for Sciatica; Dr. Stephen H. Hochschuler, M.D.
