The sciatic nerve is the largest in the body, running from your lower back, through the buttocks and down each leg, and ending at the feet. When this nerve is compressed through a herniated disc or other physical injury, a person can experience sciatica, or sciatic pain. Sciatica can cause extreme pain, numbness, urinary or bowel issues, or muscle weakness. Strengthening certain muscles of the body is a natural way to help alleviate sciatica symptoms.
Strengthen Your Trunk
First and foremost, to help alleviate sciatic pain or to prevent future sciatic pain you can strengthen the core muscles of your trunk. A therapy ball works well for these exercises. Balance your upper back on the therapy ball and lift each leg off of the floor while stabilizing your pelvis. You can also lie on the floor with the therapy ball between your feet and lift the ball with your feet until your hips are at a 90 degree angle. Then, lie on your back on the floor with your feet on the therapy ball. Raise your hips while keeping your buttocks and abdominal muscles stabilized.
Piriformis Muscle
The piriformis muscle runs from the back of your thigh to the base of your spine. Tightening of the piriformis muscle can contribute to sciatic nerve pain, so loosening it can help alleviate pain. To stretch the piriformis muscle, lie on your back and cross your legs. Keep the leg that causes the most pain on top. Bend your knees and put both hands under the leg that is on the bottom. Gently pull your pain-free leg towards your chest, and it will stretch the piriformis muscle in the leg that is causing the pain.
Hamstrings
Individuals suffering from sciatic nerve pain can have difficulties lifting their legs, so strengthening the hamstrings can be beneficial. The hamstrings run from the back of the pelvic bone to the back of the knee. Lie on your back on the floor and grab one leg behind the knee. Bend the knee and keep your hips at a 90 degree angle. Point your toes toward yourself and straighten your leg from the knee down while holding your leg. Strengthening the hamstrings will help with posture and prevent sciatic nerve pain in the future.
Psoas Major
The psoas major muscle is attached to the front of the lower spine and runs from the lumbar segment 5 of the spine to the thoracic segment 12. Stretching and strengthening this muscle can help those with sciatic nerve pain who have difficulties standing for long periods. Kneel on one knee and rotate your other leg outward while tightening the muscles in the buttocks. Next, lean forward using the hip joint instead of the lumbar region. You should feel a stretch in the front of your hip above the leg you are leaning on.
Gluteus Maximus
The gluteus maximus muscle is located in the buttocks. You can strengthen it by lying on a table or bench on your stomach from the waist up, with your feet and legs hanging off the edge. Slowly raise one leg up toward the ceiling so it is straight with your body. Hold your leg up for five seconds, lower it, and repeat this exercise with the other leg. It is common to only be able to do a few repetitions at a time, so start slowly. Strengthening this muscle will help with posture, which in turn will help alleviate sciatic nerve pain.
Gluteus Medius
The gluteus medius muscle, also known as the hip abductor, raises your leg laterally and supports the pelvis when you stand on one leg. If this muscle is weakened, one side of your hip can drop when you walk. This can cause lower back pain and aggravate sciatic nerve pain. Lie on one side with your back against a wall. Keeping your spine stabilized, raise the leg on top toward the ceiling with your toes slightly pointed. Keep your heel against the wall, and hold your leg up for two seconds.
Member Comments