The Best Sciatica Exercise for You to Relieve Pain

Sciatica refers to inflammation of the sciatic nerve, a nerve that exits the back and travels down the back of the leg even down to the foot. When this nerve is inflamed, the pain experienced can be described as sharp, shooting, burning, tingling, and even numb. This nerve can become inflamed for many reasons. However, symptoms of sciatica stem from irritation at the level of the spine, usually from a disc herniation or because of tightness of a deep hip muscle known as the piriformis.

Although this pain can be severe and disabling at first, there are many treatments you can try at home to manage the symptoms of sciatica. The main treatment philosophy is to alleviate pressure on the nerve. The best way to determine what exercises are right for you is to first recognize what make your sciatica worse.

Acute Sciatic Flare Up

• Rest 1-2 days with only light activity such as stationary biking

• Ice low back with legs up on a chair for 15-20 minute intervals

Sciatica Symptoms Worsen with Bending Forward or Prolonged Sitting

• Try to lie on your stomach. If this does not make your symptoms worse, try to press up onto your hands, keeping your hips on the bed/floor

• If your leg symptoms decrease, try doing 10 slow repetitions, several times per day

Sciatica Symptoms Prominent in Hip/Buttock Region or Worse with Lying On Your Side

• Stretch your piriformis by lying on your back and bringing leg up and across your body. Pull your foot towards you and push your knee away from you

• Hold this stretch for 20-30 seconds, perform three times several times/day

Stay active even if you are experiencing sciatica pain. These series of exercises for sciatica can prevent pressure on the nerve. Keep in mind that being idle and inactivity will worsen the pain.

Contact your All Access Physical Therapist if you have sciatica symptoms and your shoulders look "shifted" to one side.

Contact your Physician immediately if you are experiencing a change in your bowel/bladder control.

Do you have treatment strategies to address sciatica? Leave a comment below, I’d love to hear from you!

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Click here for more information on Steve Messineo, PT, DPT, Executive Director, All-Access Physical Therapy, Inc.