Sciatica is the inflammation or irritation of the sciatic nerve that runs from your sacrum and lower spine, through either side of your buttocks, and into your legs. It is a symptom of disease or a disorder in your spine, muscles or joints rather than a disorder itself. Therefore, the type of exercise and exercise approach must be based on the cause of sciatica and the individual's movement pattern, according to physical therapist Ron Miller, contributing writer for Spine-Health.com.
Supine Piriformis Stretch
The piriformis is a deep, hip muscle that runs beneath your buttocks and parallel to the sciatic nerve. Excessive sitting or hip stiffness causes compression upon the nerve which leads to constant irritation and inflammation. This causes hip and leg pain on one side of your body. This stretch opens your hip joint and alleviates compression upon your sciatic nerve. Lie on the ground on your back with your feet flat on a wall about hip-width apart. Cross your left ankle over your right thigh near your kneecap. Exhale and gently push your knee toward the wall, and you should feel a stretch in your right buttock. Hold the stretch for five to six deep breaths. Perform two sets of stretches on each hip.
Supine Bicycle
This exercise moves your hip joints in an alternating manner like you are pedaling a bicycle. It improves movement in the sacroiliac joint -- or SI joint -- which can cause compression upon your sciatic nerve near your sacrum. Lie on the ground on your back with your legs and feet together. Bring your right knee to your ribs and flex your right foot toward your shin. Then return your right leg to the starting position, and bring your left knee toward your ribs. Keep your pelvis and spine in alignment with each other, and avoid excessive side-to-side rotation. Perform two sets of 20 repetitions.
Basic Sun Salutation
The yoga-based exercise stretches the muscles and connective tissues in the anterior and posterior sides of your body. Stand with your feet about hip-width apart and with your feet pointing forward. Inhale and raise your arms over your head, and look up at your hands. Push your pelvis forward slightly to stretch your abs and anterior hip. Exhale and bend your torso forward, reaching for your toes with your fingers. Hold this position for two deep breaths. Inhale slowly and roll your spine up to an upright position. Perform two to three sets of six to eight repetitions.
Expert Insight
One of the best ways to prevent sciatica and other back problems is to minimize the amount of time you sit or stand in any one position, suggests physical therapist Gray Cook, author of "Movement." Take short, frequent breaks every 15 to 20 minutes of sitting, and perform various exercises to improve hip and spine mobility, such as the recommended sciatic exercises, general stretching, or taking a walk.
References
- "Movement"; Gray Cook; 2010
- "Spine-Heath.com"; Sciatica Causes and Exercises; Ron Miller
