Sciatica, or Lumbar Radiculopathy, is the experience of pain in the lower back that spreads down the distribution of the sciatic nerve, from the buttocks down the back side of the thigh into the calf. Sciatica can be caused by nerve compression or irritation along the path of the nerve, which can cause pain, numbness, and/or altered sensation down the nerve. About 40% of Americans experience some form of sciatica during their lifetime, most often affecting those between 30 and 50 years old.
Dr. Devin Trachman, PT, DPT, MTC, OCS, Clinic Director of our West Edmond Clinic, highlights five exercises Best Life readers can perform to relieve sciatica pain.
Posterior Pelvic Tilt
This exercise helps strengthen the pelvic floor muscles, which are a part of your core muscles. All muscles of your core must work together to support and control pressures that come through your body. If one part of this system is not functioning properly, then that puts added stress on the other parts of the system, like your back or hip. The added stress can cause pain, such as sciatica pain.
- Take a deep “belly breath” in, then exhale – as you exhale and your belly falls towards the ground, think of gently drawing the front of your hip bones towards each other, then gently pull your belly button toward the table/ground.
- Your back should flatten against the table/ground as you do this.
- Perform 10-15 repetitions, holding each rep for 3-5 seconds.
Cat-Cow (or Cat-Camel) Stretch
This exercise is excellent for spinal mobility. It can help decompress the lower back and relieve tightness.
- Begin on your hands and knees with your hands below your shoulders and your knees below your hips.
- Arch the upper portion of your back as much as possible while bringing your head toward your chest.
- Return to the starting position and immediately arch the lower portion of your spine so that your stomach comes toward the floor while simultaneously raising your head.
- Repeat three sets of 10 reps.
Sciatic Nerve Flossing (90/90 Stretch)
This is another stretch for the sciatic nerve.
- Begin on your back with one leg straight and the other hip and knee bent.
- Hold the back of the bent leg below the knee.
- Slowly straighten your leg until you feel a stretch and hold.
- Perform 10 reps on each side and repeat three sets on each leg.
Knee to Chest Stretch
The sciatic nerve can be compressed in the piriformis muscle, located in the buttocks area. A knee-to-chest stretch can reduce tension and improve flexibility in the piriformis.
- Begin by lying on your back on a bed or firm surface.
- Bring one knee toward your chest.
- Place both hands around your knee and gently but firmly pull the knee as close to the chest as pain permits.
- Hold for 30 seconds and repeat three repetitions on each side.
Planks
This exercise allows the core to be strengthened and offloads the spine.
- Begin by lying on your stomach with your hands close to your chest.
- Keep your abdominals tight, push up through your hands, and fully extend your arms and your feet straight out behind you, hip-width apart.
- Engage your lower abdominal muscles by drawing in from below your belly button and tighten your buttock muscles to maintain a neutral spine position.
- Hold for 30 seconds and repeat 3 times.
Physical Therapy Services Near Oklahoma City, OK
If you’re struggling with sciatica, these exercises shared by Dr. Devin Trachman can help you find relief and improve your mobility. However, if your pain persists or limits your daily activities, don’t wait to seek professional care.
At Physical Therapy Central, our skilled therapists are here to provide personalized treatment plans tailored to your needs. Early intervention can accelerate your recovery and prevent further discomfort. Schedule an appointment today and take the first step toward a pain-free, active lifestyle!
