Have you heard of sciatica? a lot of people complain about nerve pain down the back of their leg. Usually the cause is within the lower back or pelvis. I’m going to give you 2 stretches today for the sciatic nerve. It is the largest nerve in the body. It runs down the back of the leg and splits into two behind the knee. It runs the whole way to the foot. It can cause shooting pain, numbness, tingling, dead leg feeling or the feeling that your leg is falling asleep.
The first exercise is this. it is called flossing. we are going to sit up nice and straight here. What you are going to do is straighten the affected leg or the leg with pain. Stretch that leg out and look up at the same time. As you are doing this, if you are doing it right and you are doing it on the painful leg, it could actually make the symptoms travel down your leg. That is ok. You are putting a stretch on the nerve. We are going to hold that 5 seconds. Then bend your knee and look down. 5 second hold.
Here. 5 second hold, 10 times each way. this is called flossing. The next exercise is called a slump stretch. Same idea here, as you are doing this exercise, you could experience increased symptoms down the leg and that is ok. Outside of the flossing or this exercise, no other exercise should increase the pain travelling down the leg. Everything else should actually decrease the pain in the leg and you will experience more pain in your lower back. What we do is this: Feet against.
The wall, knees straight, fingers interlocked behind the head. then you are going to slump forward. So bring your elbows in. There you go. This should cause pretty sharp symptoms down the back of your leg. It is called the slump stretch and it is ok to feel increased pain down the back of the leg. We hold this for 30 seconds and we do 3 of them in the . Now if that is too difficult, if that is too advanced, here is what you can do: Place your arms behind you and sit up and arch your back. What you want to.
Try to do is if that is too much for you, if that is too intense, you can place your arms behind your back and simply arch your back. Rock your pelvis forward. That will do the same exact thing but it is a little less intense than interlocking your fingers behind your neck and leaning forward. This is a little more basic. So you can modify. The same idea though 30 seconds, 3 times. If you can at least get yourself to sit up straight with the legs straight, feet flat against the wall, you are in good shape.
The third exercise you should do for sciatica or symptoms running down your leg is this: Realize that with symptoms travelling down your leg, often there isnt a problem within the leg. The problem is within the lower back or the pelvis. The sciatic nerve, the nerve roots where it originates is in your lower back. If you are getting pressure on the nerve roots there either from disc degeneration, from a herniated disc or, as is also common, a problem within the pelvis and the sacroiliac joint. If you have a problem there that is.
Putting increased pressure on the nerve, that is what creates the symptoms in your leg. You can think about it like this: if you have a long garden hose and there is water running through it and you pinch one end, obviously at the other end you are going to have less water flow. Same idea in your body. If you pinch that sciatic nerve, that is what creates the symptoms. That is what changes what you are feeling down your leg. The solution isnt to continually address the problems in your leg. Or to put heat on.
Your leg or ice on your leg. the solution is to relieve the pressure on the other end of the garden hose or the other end of the sciatic nerve. So what you need to do is figure out what is causing the symptoms down your leg. A good Physical Therapist can help you do that and they can decipher through testing whether it is coming from arthritis or disc degeneration or stenosis in your back, a herniated disc or a problem in your pelvis. So the third exercise that you should be doing is the 3 exercises that are addressing the.
Best Stretches for Sciatica
Hello im heather moore owner of total performance physical therapy. today we’re going to go over the best exercises for sciatica. There’s really one main stretch that you can do a bunch of different ways if you’re getting numbness and tingling down your leg, if you’r e getting pain through your back, in your butt you should do this stretch multiple times throughout the day, when you do it you want to try and hold it for about 30 seconds, you want to try and perform 6 repetitions if you can’t do it for.
That long that’s okay hold it for as long as you can, if for any reason these are going to increase your pain you need to stop immediately and call your but this should alleviate a lot of your body pain specially if you are sitting for a long period of time or you get a lot of pain down your leg. The first one is in the seated position you want to sit up nice and straight, you want to cross your ankle over your knee if you feel a stretch there that’s where you need to stop, if you don’t feel a stretch there all you wann do.
Is sit up and lean forward and you should feel a greater stretch through your butt, through your hamstring which is in the back of your leg and through the side of your leg, you may even feel a little bit on your back depending on where your tight is again this shouldn’t hurt and should feel like a good stretch, you could do this sitting at your desk all day long, you also want to make sure that you concentrate on both sides not just the side that hurts, piriformis muscle which is what this is stretching on both sides and.
Will tag evenly on your sacrum or your tail bone so you want to make sure that you do both sides and not just one. The next way to do this stretch is standing up, you want to find a surface where you can put your leg, your hip at about 90 degrees and you’re going to bring your foot up and you’re just going to have it lay on the table and you’re going to let your knee drop to the side, if your knee doesn’t fall all the way down that’s okay, don’t force it down let it just stay there again if you get, if you’re in this.
Position and you don;t feel a stretch you can now begin to lean forward, you’re going to feel the stretch in your back, in your glut, in your hamstring and all the side of your leg, this should not be painful it should feel like a nice stretch this one also you want to do 30 seconds hold about 6 repetitions and you want to make sure that you hit both sides. The final way to do this stretch is laying down, so you want to lay on your back and this is a good thing to do when you get up in the morning, go ahead and bend both.
Your knees up and then you’re going to cross your ankle over your knee, now again if this is where you feel a stretch stop right there and hold it, if you don’t feel a stretch in this position you’re going to reach both arms behind this leg and you’re going to pull it up towards your chest, you should feel a stretch again in the back, in the glut, in the hamstring or maybe even on the side of the leg, it should not hurt it should feel like a nice gentle stretch, you want to hold this about 30 seconds and you want to do about 6 of those you can.