Sciatica refers to a medical condition in which the sciatic nerve becomes compressed, resulting in a sharp pain that radiates from the lower back to the buttocks and lower legs. The sciatic nerve originates in the lumbar region of the vertebrae and extends to the lower leg. Thus, a herniated disc, tumor, muscle spasm or muscle strain in the lower back can add pressure to the nerve root, resulting in the associated symptoms. Regular exercise will be an essential part of the treatment process. These exercises strengthen and stretch the surrounding muscles and tendons and increase blood circulation to the surrounding tissue and ligaments, helping to relieve the pressure on the inflamed and irritated nerve.
Supine Piriformis Stretch
The piriformis muscle is located in the hips and lies in close in proximity to the sciatic nerve. When this muscle becomes strained or inflamed, it can compress the sciatic nerve, causing tingling and weakness in the lower back and lower leg. Stretching this muscle is necessary to relieve the pressure on the sciatic nerve and improve your range of motion. Lie supine or backwards on a flat surface and extend both legs directly ahead. Place your right hand over your right knee and use your left hand to grab your right hand. Gently pull your right leg towards your chest and at the apex of this flexion, hold for 30 seconds. Return your leg to the starting position and perform stretch on the opposite leg. Perform one set of 10 repetitions on both legs.
Hamstring Stretch
The hamstrings are a group of muscles that originate in the pelvis and extend to the knee. They promote knee flexion, movement and flexibility in the hips. When these muscles become tight or inflamed, an increased amount of stress is placed on the lower back, thereby causing and aggravating sciatica symptoms such as a radiating pain in the lower back and legs. Enter the starting position by lying backwards on a flat surface and extending both legs directly ahead. Place both hands underneath your right thigh, straighten the knee and slowly raise that leg straight up. Continue this extension as far as possible, and at the apex of this leg lift, hold for 10 seconds. Return your leg to the starting position and repeat exercise on the opposite leg. Perform one set of 10 repetitions once daily to relieve sciatica pain and restore flexibility and range of movement.
Pelvic Tilt
Strengthening the muscles in the lower back is an essential part of relieving sciatica pain. Exercises that strengthen these muscles promote spinal stability and support. They also increase blood circulation as well as oxygen and nutrient delivery to the discs between the vertebrae in the spine. This is pivotal in maintaining the health and function of the spine, allowing spinal discs to function as shock absorbers, relieving nerve compression and enhancing flexibility and range of motion in the back. Lie supine on a flat surface. Bend both knees and plant your feet firmly on the floor. Place both hands on your stomach, contract your abdominal and gluteal muscles and slowly tilt your lower back towards the floor. Continue this abduction until lower back is flat against the floor. Hold this position for five seconds and return your lower back to its natural position. Perform one set of 10 repetitions, once daily.
Lower Back Stretch
Enter the starting position by lying on a flat surface. Bring your legs together and bend both knees. Place both hands at your side and begin to roll both knees to your right. Perform this abduction by rotating your hips only. Continue this movement and at the apex, hold for 20 seconds. Relax and repeat this exercise on the other side of your body. Perform one set of 10 repetitions to stretch the muscles and soft tissue in the lower back, relieve sciatica pain and increase flexibility and range of motion.
References
- MayoClinic.com; Sciatica; April 22, 2010
- American Academy of Orthopaedic Surgeons: Sciatica
- Spine-Health.com; Exercise for Sciatic Pain from Piriformis Syndrome; Ron S. Miller, PT; June 2010
- Spine-Health.com; Hamstring Stretching Exercises for Sciatica Pain Relief; Ron S. Miller, PT; June 2010
- "The New York Times" Health Guide; Sciatica Exercises and Physical Therapy; May 2009
- University of Maryland Medical Center: Back Pain and Sciatica - Exercise and Physical Therapy
