We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. Show Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch. You probably know more than one person with this condition, as it’s relatively common with a lifetime incidence of 10 to 40 percent. The sciatic nerve begins at your lower back, your hips, and your buttocks, going down each of your legs and bending at the knees. Sciatic pain happens when there’s a problem anywhere along this pathway. Common causes of sciatica can include:
Sciatic pain can also happen due to a condition called piriformis syndrome. Your piriformis muscle extends from your buttocks at the edge of your spine all the way to the top of your thigh. Sometimes this muscle can spasm and trap the sciatic nerve, which is located nearby. This can result in sciatic pain. Certified physical therapist Mindy Marantz says that sciatica pain can occur for a variety of reasons. “Identifying what doesn’t move is the first step toward solving the problem,” she explains. Often, the most problematic body parts are the lower back and hips. Dr. Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.” Here are 10 exercises that do just that:
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PinterestThe reclining pigeon pose is one of several pigeon stretches that can help stretch the piriformis muscle. The reclining pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you’re just starting your treatment, you should try the reclining pose first.
Once you can do the reclining version without pain, work with your physical therapist on the sitting and forward versions of the pigeon pose. Shop for yoga mats online. Share on PinterestIn this version of pigeon pose, you sit cross-legged.Goodboy Picture Company/Getty Images
Active Body Creative Mind
Active Body Creative Mind This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
Lucas Ottone/Stocksy United Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve.
Illustration by Maya Chastain This stretch can help ease pain and tightness in the hamstring caused by sciatica.
Active Body Creative Mind You begin this stretch by sitting down on a chair and crossing your painful leg over the knee of your other leg. Then follow these steps:
Active Body Creative Mind This is another standing stretch that can help with sciatica pain. You can do this without support if you’re able, or you can stand against a wall and place your feet about 24 inches from the wall.
Illustration by Alyssa Kiefer This stretch requires sitting down on the floor with your legs spread out as far apart as you can straight in front of you.
The ischial tuberosity, also known as the sit or sitz bones, begins at the ischium, which is one of the parts that make up the pelvic girdle along with the ilium and the pubis. The hamstring muscles attach to the ischial tuberosity via the sacrotuberous ligament (STL). When they are tight, hamstring muscles can mimic sciatica symptoms. This stretch can help loosen those hamstring muscles, helping relieve their pressure on the sciatic nerve. It may help to do this exercise daily.
Kovacs emphasizes that you shouldn’t assume that you’ll be as flexible as the exercises ideally call for. “Don’t think that because of what you see on YouTube or TV that you can get into these positions,” he says. “Most people who demonstrate the exercises have great flexibility and have been doing it for years. If you have any kind of pain, you should stop.” Corina Martinez, a physical therapist at Duke Sports Medicine Center and member of the American Medical Society for Sports Medicine, says that there’s no one-size-fits-all exercise for people who have sciatic nerve pain. She suggests adjusting the positions slightly, such as pulling your knees in more or less, and noticing how they feel. “If one feels better, that is the treatment you want to pursue,” she advises. Martinez says that anyone experiencing even mild sciatic nerve pain for more than a month should see a doctor or physical therapist. They may find relief with an in-home exercise program tailored specifically to their pain.
How do I get my sciatic nerve to stop hurting naturally?Alternating heat and ice therapy can provide immediate relief of sciatic nerve pain. Ice can help reduce inflammation, while heat encourages blood flow to the painful area (which speeds healing). Heat and ice may also help ease painful muscle spasms that often accompany sciatica.
What relaxes the sciatic nerve?Keep Moving. If your pain isn't too severe, it's a good idea to stretch, go for short walks, and do any other physical activities that you feel up to. It's especially important to try to stretch your lower back, since that's where something may be pinching your sciatic nerve.
What pressure point relieves sciatic pain?2. The Lower Back Point. The Lower Back Point is also known as the 'Sea of Vitality'. Like the Stomach Point, applying pressure to this point offers effective pain relief from lower back pain as well as sciatica.
How do you release a sciatic nerve?Stretch 1. Lie on your back with both of your knees bent and your feet on the ground.. Lift one leg and cross it just above your knee.. Hold the thigh of the leg with the foot on the ground and pull up to your chest until you can feel the stretch in your buttocks.. Hold for 10 to 30 seconds.. Repeat on the opposite side.. How can I massage my sciatic nerve at home?3 Ways to self-massage for sciatica nerve pain. Palm and thumb massage. Rub your lower back with your palms towards your spine and down towards your buttocks. ... . Tennis ball massage. Wrap two tennis balls tightly together in a towel or a sock and place it on the floor. ... . Knuckle massage. Rest on your back, knees bent.. |