Sciatica is a common type of lower back and leg pain caused by pressure on the sciatic nerve, which runs from the lower spine to your feet. It can cause a burning sensation or even shooting pains down the legs, which can be mild or very painful.
The most common cause of this condition is a herniated disc in the lumbar region of the spine. Still, it can also be caused by other spinal issues like degenerative disc disease or spinal stenosis. Fortunately, some exercises can help reduce sciatic nerve pain and improve mobility.
Light stretching, low-impact aerobic exercise, and specific strengthening exercises can reduce sciatica symptoms. These exercises should be done in moderation, as overstressing the area can lead to more pain and inflammation.
This article discusses the symptoms of sciatica, a few treatment modalities, and exercises for sciatica pain relief that can help reduce your pain and improve your condition.
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Symptoms & Treatment of Sciatica
Sciatica symptoms can vary from person to person but often include aching, dull pain that radiates down the lower back, buttocks, and legs. The intensity of the pain may change depending on your position or activity and can range from mild to severe. Other symptoms may include numbness, tingling, weakness in either leg and difficulty standing up after sitting for long periods.
Treatments for sciatica can range from medications to physical therapy to surgery. Anti-inflammatory drugs or muscle relaxants are commonly used to reduce inflammation and pain. Physical therapy to strengthen your back's core muscles can also be helpful. If these treatments fail, more invasive treatment options may be considered.
In addition to medical treatments, specific exercises have been shown to help relieve symptoms associated with sciatica. Exercises targeting the lower back and hips have been found to help reduce pressure on the sciatic nerve and alleviate pain.
How Can Exercises Help Alleviate Sciatica Pain?
Regular exercises are quite effective in relieving sciatica pain because of the following reasons:
Enhances Muscle & Bone Strength
Exercise strengthens deep muscles by stimulating and engaging them, thus enhancing their area of activation and improving muscular power. Developing strong muscles can lend a hand in stabilizing the spine and reducing pain caused by muscle exhaustion.
Additionally, exercise has the potential to improve bone health as it increases bone density, making bones more robust.
Improves Blood Flow
Blood flow to the spine's muscles, nerves, and other soft tissues is enhanced through exercise. This facilitates a better provision of essential nutrients for recovery and suppleness restoration. Consequently, stiffness can be alleviated or even eliminated.
Well-Nourished Spinal Discs
Keeping spinal discs well-nourished is key to a healthy spine. The vertebrae of the spine exchange fluids and receive crucial nutrients, swelling like sponges with water and vital nourishment that pushes outwards when pressure or force is applied — such as during exercise.
This action helps spread essential nutrition across the disc, resulting in an improved state of overall health.
Reduced Stiffness of Sciatic Nerve
By performing nerve gliding or mobilization exercises, the stiffness of your sciatic nerve can be improved. This is because these movements help promote nutrient circulation between your nerves and adjacent tissues while also reducing swelling, thus increasing its flexibility. In addition to this, it reverses any adverse changes in the immune system caused by inflammation.
Exercises and Stretches
Scroll down to find out the exercises and stretches that can help relieve sciatica pain.
Knee to Chest Stretch
This stretch is used to help relieve tension and pressure on the sciatic nerve.
- To do this exercise, lie on your back with your legs bent and feet flat on the floor.
- Bring one leg to your chest, using both hands to grasp the knee and pull it towards you.
- Hold this position for 30 seconds, then switch legs.
Piriformis Stretch
This stretch helps reduce tightness in the piriformis muscle (a deep muscle located in your buttocks).
- To do this exercise, begin by lying on your back with both knees bent and feet flat on the floor.
- Lift one foot off the ground and cross it over your other thigh, so it rests just above the knee.
- Gently press down on your thigh and hold this position for 30 seconds.
- Switch legs and repeat the stretch.
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Cobra Pose
This yoga pose helps stretch out your lower back and can help relieve sciatic pain.
- To do this exercise, start by lying on your stomach with your legs behind you.
- Place your hands flat on the floor just below your shoulders.
- Gently press into the ground as you lift your head, chest, and abdomen off of the ground.
- Hold this pose for 15-30 seconds, then slowly lower back down to the starting position.
Pelvic Tilt
This exercise targets your lower back and abdominal muscles to help strengthen them and reduce sciatic nerve pain.
- To do this exercise, lie on your back with your knees bent and feet flat on the floor.
- Flatten your lower back against the ground by tilting your pelvis towards your ribcage.
- Hold this position for 5 seconds, then relax before repeating the movement 10 times.
Lower Trunk Rotations
This exercise helps stretch your lower back and abdominal muscles while relieving pain associated with sciatica.
- To do this exercise, lie on your back with both knees bent and feet flat on the ground.
- Allow both legs to fall to one side of your body.
- Hold for 5 seconds, then return to the starting position before repeating with the other leg.
- Do 10 repetitions of this exercise for each leg.
Sitting Spinal Stretch
The compression in the vertebrae of the spine triggers sciatica pain. However, this stretch helps relieve the pressure on the sciatic nerve by creating space in the spine.
- Sit on a mat with your legs extended straight out and your feet flexed upward.
- Bend your right knee and place your foot flat on the floor outside your opposite knee.
- Place your left elbow outside your right knee to help you gently turn your body toward the right.
- Hold for 30 seconds and repeat three times, then switch sides.
Basic Seated Stretch
This stretch helps relieve tension and pressure on the sciatic nerve.
- To do this exercise, sit in a chair and cross your painful leg over the knee of your other leg.
- Bend forward using your chest and hold your spine straight until it’s not painful. Stop immediately if you feel any pain.
- Hold this position for 30 seconds and then repeat with the other leg.
Side-Lying Hip Stretch
This stretch helps relieve pressure on the sciatic nerve and can help reduce pain associated with it.
- To do this exercise, lie on one side with your legs bent and feet together.
- Gently grab your ankle of the top leg and bend your knee, pulling your hip into extension.
- Hold this position for 30 seconds before switching sides and repeating the movement.
Back-Lying Hip Flexor Stretch
This stretch helps loosen tight hip flexors and relieve pressure on the sciatic nerve.
- To do this exercise, lie on your back with both legs bent and feet flat on the ground.
- Lift one leg towards your chest while keeping both hips in contact with the ground.
- Hold this position for 30 seconds before switching sides and repeating the movement.
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The Bottom Line
In addition to these exercises, get regular physical activity and practice good posture throughout the day. This will help prevent recurrences of sciatica pain and keep you feeling better overall.
Remember, if you are experiencing persistent pain or severe symptoms associated with sciatica, you must seek medical attention from your doctor immediately. They will be able to assess your condition and provide a treatment plan tailored specifically for you. With the proper treatment and exercise routine, you can reduce your sciatic pain and return to an entire and active life.
Stop the activity immediately and consult your doctor if you experience sharp or intense pain while performing these exercises. The proper stretching technique is essential for reducing sciatic nerve pain. Start each stretch slowly and focus on proper form to ensure you target the correct muscles. With regular practice, you can expect to see improvement in symptoms over time. Good luck!
