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Sciaticacan be a pain in the buttliterally.
This condition can make everyday movements uncomfortable, to say the least.
The common symptoms occur in predictable patterns in the lower body.
Dr. Libby Bergman, DPT, OCS, FAAOMPT, MTC, is a physical therapist and orthopedic clinical specialist at City PT.
These can include changes in sensation or numbness, pain, and even leg strength loss in severe cases.
Who is prone to sciatica?
Stretching is often a helpful component of treatment for many people,as is strength training.
However, stretching too aggressively or too early in the course of the condition may aggravate sensitized neural tissue.
5 stretches for sciatica
1.
She says to perform this stretch on both sideseven the non-painful sideif you have time.
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Dr. Libby Bergman, DPT, OCS, FAAOMPT, MTC, is a physical therapist and orthopedic clinical specialist at City PT.
How to:Lie on your back with both knees bent and feet flat on the floor.
Cross the ankle of the painful leg over the thigh of the opposite leg, just above the knee.
Alternatively, try pulling the elevated knee toward the opposite shoulder from this position instead of pushing down.
Hold for 20 to 30 seconds.
Repeat several times per day.
Cat/cow
According to Dr. Bergman, this gentle stretch mobilizes the spine and can reduce sciatic pain.
Gently moving the spine in an unweighted position will help to relax any tight muscles, she notes.
In doing so, this will encourage better circulation to affected areas to reduce inflammation and promote healing.
Overall, itll help you feel more confident in your backs ability to move pain free.
Dr. Bergman says to think about tipping your pelvis forward or sticking your butt out as you do this.
Repeat 10 to 15 times through a pain-free range of motion several times per day.
Hold onto this leg at the back of your thigh.
Flex your foot and hold this position of the ankle throughout the exercise.
Slowly straighten your knee until you feel an easy stretch down the back of the leg.
If your symptoms are acute or this causes pain, DO NOT push into or through the pain.
Repeat 10 to 15 times through a pain-free range of motion several times per day.
Repeat 10 to 15 times through a pain-free range of motion several times per day.
It can help desensitize the nerve to reduce experienced symptoms, she explains.
This is a sign of improvement in your condition!
How to:Lie on your stomach with your hands flat under your shoulders.
This may cause a sensation or stretch down the back of the affected leg.
Hold for five seconds, then slowly lower back down.
How to:Lie on your back and gently hug both of your knees to your chest.
Hold this position with some deep breaths for up to 30 seconds.
Lower your legs back down.
Repeat three times and throughout the day for best results.
Either way, always use pain as your guide.
Listen to your body, and if a stretch seems to be aggrevating your pain, stop.
Be gentle on yourself.
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