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Exercises to Relieve Your Sciatica

Author: PaulBoxcer
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Sciatica is a simple term used to describe pain which passes down the back of the leg as a result of irritation of the sciatic nerve. It is not a diagnostic term at all. The reason for me highlighting this point, is because any exercises for sciatica you wish to perform will be dictated by the cause of the sciatica itself. Unfortunately there are no general 'sciatica exercises' as such.

The sciatic nerve originates from the spinal cord at the bottom of your back and then passes through the buttock region and down the back of the leg. It actually stops being called the sciatic nerve from the back of the knee, as it gives branches at this point to other nerves. However, it is accepted that any pain down the leg to as far as the toes, as long as it is a result sciatic nerve irritation, is referred to as sciatica

Getting back to the aim of this article i.e. exercises for Sciatica, as I mentioned above, this will all depend upon the true cause of the problem itself.

Three common causes of sciatica are:

1) Disc Prolapse.

Do not be perturbed if you have been told you have suffered a disc prolapse. It is a very common cause of Sciatica and can be quite easily treated. If there is too much stress being placed across the disc which increases pressure in a posterior / backwards direction, it is not unusual for the disc to begin to bulge this way also. Consequently, the disc may press on the nerve roots which form the sciatic nerve and pain is felt. The aim of treatment in such circumstances would be to try

2) Facet Joint Compression.

The facet joints are positioned at the back of each lumbar vertebra and assist with the movement of the lower back. However, sometimes they can pinch on the nerve roots which form the sciatica nerve. With regards to exercises for facet joint compression, typically this would involve flexion exercises (the complete opposite to the extension ones given for a disc prolapse). For example this may involve gently hugging your knees to your chest while lying on the floor, or gently sitting back onto your heels while resting on all fours.

3) Tight Muscles.

The Piriformis muscle and the Hamstring muscles both have the sciatic nerve pass either through or underneath them as it travels through the buttock and down the back of the leg respectively. Consequently, the sciatic nerve can be easily aggravated if these muscles are tight and exert increased stress across it. Therefore, the treatment would involve stretching out any tightness present.

Whether it is the Piriformis muscle, the Hamstrings or any other muscle for that matter, it is always essential you start off nice & gently with regards to any stretching exercises. As you progress, you will notice that the stretches get a lot easier. Only then should you consider advancing to more aggressive stretches.

I cannot over emphasise that it is the cause of your sciatica which needs to be addressed with regards to an exercise programme, not just the fact that you have sciatica.

More often than not, it is tight & weak muscles i.e. muscle imbalance, which is one of the biggest causes of sciatica. Any muscle imbalance present will be placing increased stresses across the sciatic nerve, potentially leading to pain.

Strengthening exercises have not been discussed within this article However, if there is any weakness present, it is imperative these muscles are provided with a strengthening exercise programme.

About the Author

Paul Boxcer is a BSc (Hons) Physiotherapist with over 10 years experience. Much of this time he has spent treating people with Low Back Pain & Sciatica. Subscribe to his FREE 5 Day 'Cure Your Sciatica' Course and learn how to treat your sciatica NOW!