Kelsey Rawson
Sciatica is a symptom of pain in the lower back, or buttock, that typically radiates down the leg to the ankle or foot. This pain is commonly caused by a herniated disk in the lumbar spine, and not as often from the muscles deep within the buttock. These small muscles are the piriformis muscles, and the sciatic nerve runs very close to – or even through – this muscle. Even when the origin of the pain is not due to these muscles, sufferers still find it beneficial to stretch them and the surrounding area when experiencing sciatica. Many experts agree that stretching the piriformis muscles and the hamstring muscles have success in alleviating pain. The following five stretches are among some of the most recommended to achieve pain relief.
Seated Chair Hamstring Stretch
Pain from sciatica is most commonly felt in the area of the hamstrings. Although the hamstrings are not the muscles causing pain, it is still important to keep them stretched. Start this stretch sitting up tall with a straight back (applying perfect posture) on the edge a chair, with hands on the hips. The knees and hips should both be at ninety degrees. One foot is then extended straight forward, placing the heel on the floor, attempting to point toes backward. While gently continuing to point the toes backward, begin to bend forward at the waist. Continue downwards till a good stretch is felt. Hold for twenty seconds then alternate to the other leg. Repeat three times, each time attempting to go a little deeper.
Seated Sciatic Nerve Flossing
When the sciatic nerve is compressed, flossing allows the nerve to loosen free from impingement. Sitting in a chair, with perfect posture, begin to extend the knee into a straight leg, while keeping the toes pointing back. Once the knee is extended, tilt the head backward as far as possible. Slowly lower the foot back down, while simultaneously – at the same speed – tilt the head down as far as possible. The head should be as far down at the same instance that knee is fully flexed. Straighten the leg again while bringing the head back up. The head should be as far back as possible at the same moment the knee becomes extended. Repeat this movement fifteen to twenty times.
Knees to Chest
Bringing the knees to the chest stretches the muscles of the lower back, as well as allowing the decompression of the spine, which helps decrease the pain of sciatica. This stretch starts with lying completely flat, with the back on the ground. Bring one knee up toward the same shoulder, and grab the knee with both hands. Pull toward the same shoulder till a good stretch is felt. Hold for twenty seconds then alternate to the other leg. Repeat three times, with each leg, each time attempting to go a little deeper. Then lift both knees to the chest, grabbing each knee with the respective hand. As the same with the single knee, pull both knees to the chest. Hold for twenty seconds, repeating three times.
Reclined Pigeon Stretch
Start this stretch with lying on the ground facing up, the back and the feet flat on the floor. Lift one foot to cross over to rest the ankle just above the opposite knee. Then lift the other leg, bringing the knee up toward the chest. Take both hands and clasp them behind the knee, while keeping the back flat on the ground. If the back of the knee cannot be reached, a band or strap should be used instead. Pull the knee towards the chest, in line with the same shoulder. Keep pulling till a good stretch is felt, hold for twenty seconds, then switch to the other leg, repeating three times.
Conclusion and Additional Tips
Stretching is a great way to help alleviate the symptoms of sciatica. In many cases, the pain will go away entirely after four weeks. This routine should be done at least once a day but can be done more if desired (in moderation). Staying as active as possible is ideal. It is once believed that bed rest was optimal for sciatica, but that is no longer recommended. The pain typically causes individuals to be more sedentary, but moving around will help. Losing weight can also reduce the stresses being applied to the spine, resulting in decreased sciatic pain. Implementing an exercise and diet plan into your lifestyle can have many advantages.
Any stretch or physical activity should be stopped if it causes extreme discomfort or pain. Attempt to keep a good posture when sitting and lift objects appropriately and in moderation. Inflammation is certainly playing a role in the symptoms of sciatica. Therefore, taking over the counter nonsteroidal anti-inflammatory drugs (as directed) could help reduce swelling. If pain continues to persist, consult a physician. It is best to be treated by a physical therapist, which will prescribe a tailor-made plan to treat specific symptoms or ailments. Unfortunately, there are cases where more invasive procedures may be required.