Sciatica is a painful condition that involves the sciatic nerve, which runs from a group of nerve fibers in your sacrum and branches out to either side of your buttocks and legs. Any inflammation of the tissues around the sciatic nerve in the lower back or buttocks can cause numbness and pain along your lower back, hips and legs. You can perform corrective exercises in your legs and hips to alleviate the numbness and pain, depending the cause of sciatica, according to physical therapist Ron Miller, contributing writer for Spine-Health.com.
Cause of Pain
Sciatica is caused by numerous factors, such as a pinched nerve between the lower spine and the sacrum, irritation and inflammation of the nerve along the piriformis muscle deep in your buttocks or stiffness in the sacroiliac joint in the pelvis, says Miller. Disc hernia, which is the bulging of the intervertebral disc between two vertebrae in your spine, can compress the nerve root, causing numbness in your legs and buttocks. Therefore, various exercises and strategies address sciatic numbness, such as incorporating leg exercises with your hips and spine, says Miller.
Supine Hip Rotation Stretch
This exercise stretches the deep layers of your hips -- particularly the sciatic nerve -- that runs down each leg. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you stretch the hip and upper region of your legs first before stretching the areas that are distant from the center of your body. Opening the hip and upper leg area first can improve other leg stretches. Lie on the ground on your back and put your feet on the wall about hip-width apart. Cross your right ankle over your left knee and gently bring your right knee toward the wall by using your hip. You should feel a stretch in your right buttock. Hold the stretch for five to six deep breaths. With each exhalation, bring your right knee a bit closer to the wall. Repeat the stretch in the opposite side.
Supine Leg Stretch
The supine hip and leg stretch can alleviate tightness in your pelvis and lower back if your sciatica is caused by irritation in the piriformis muscle. Lie on the ground on your back and bring your right knee to your ribs. Grab the back of your knee and straighten your leg as much as you can. Hold the stretch for three deep breaths. Then bend your leg and put your left hand at the outer part of your knee. As you gradually turn your hip to your left, keep your right shoulder and arm on the ground. You should feel a stretch in your right buttock and lower back. Hold the stretch for three deep breaths, and bend the leg back to the starting position. Repeat the stretch on the opposite side.
Toe Touch with Toe Elevation
This exercise stretches all tissues, muscles and nerves that run from your heels through your legs and hips and into your spine. It relaxes the lower spine and increases the space between the vertebrae. Stand with your feet together with the balls of your feet on top of a half-foam roller that is placed on the ground. Raise your arms over your head and inhale through your nose. As you exhale slowly through your mouth, bend your torso forward and reach your toes with your fingers. Hold the stretch for five to six deep breaths. Then gradually roll your spine up to the starting position and repeat the exercise four to six times. You may bend your knees slightly to reach your toes.
References
- Spine-Health.com; Exercise for Sciatic Pain from Piriformis Syndrome; Ron Miller
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
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