The sciatic nerve is the longest nerve in the body that runs from the lower back down the back of each leg. This nerve controls the muscles of the lower leg and provides sensation to the back of the thigh, calf, foot, and toes.
When we mention sciatica, it refers to pain that originates in the sciatic nerve when it becomes irritated or compressed. Sciatica typically improves within four to six weeks, but it may persist for longer in certain cases.
The most common symptom of sciatica is a sharp, shooting, burning, or tingling (pins and needles) pain that radiates from the lower back through the buttock and down the back of the leg. It can be accompanied by numbness, weakness, or difficulty moving the leg or foot.
Sciatica causes
- Herniated disc.
- Degenerative disc disease.
- Spinal stenosis, pressure on the nerve due to the narrowing of the spinal canal.
- Tumours that compress the sciatic nerve.
- Piriformis syndrome, a rare disorder where a muscle in the buttocks presses against the sciatic nerve.
- Sitting or standing for long periods.
- Being overweight.
Sciatica treatment options
If the sciatica is severe or acute, rest may be necessary for a short period of time to allow the nerve to heal and let the symptoms improve.
However, bed rest is generally not recommended for more than a day or two, as it can lead to stiffness and further weaken the muscles.
Other treatment options include applying heat pack to affected areas and taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen to relieve pain.
Your doctor may suggest corticosteroid injection to reduce inflammation and relieve pain.
It is recommended to stay active and continue with your regular activities as much as possible if you have sciatica. However, choosing the right types of exercise and avoiding activities that aggravate your symptoms is important. Gentle stretches and exercises are recommended.
Sciatica exercises FAQs
- Single knee to chest stretch
Lie down on your back with hands behind your right knee. Pull your knee towards your chest. You will be able to feel a stretch in the lower back and buttock areas. Hold this position for about 10 seconds, and then slowly lower your leg. Repeat the exercise with the other leg. Do five reps of this exercise for each leg.
- Sitting spinal stretch
Sitting spinal stretch is especially effective for sciatica pain caused by compression of vertebrae. This exercise reduces sciatica pain because it relieves pressure from the sciatic nerve by creating space in the spine.
Sit on the floor with your legs extended. Flex your feet upwards. Bend your left knee. Then place your left foot outside of your right knee. Next, place your right elbow outside your left knee. Turn your body gently towards the left. Hold this position for about 30 seconds, and then do the same for the opposite side. Repeat this exercise three times.
- Standing piriformis stretch
You can do this exercise using a wall for support or, if you are able, without any support.
While you are in a standing position, place your sciatica-affected leg over the knee of the other leg. Next, bend the leg you are standing on till your body makes the shape of the number 4. Your hips should be at a 45-degree angle from the ground.
Bend forward while holding your back straight. Remain in this position for 30 seconds to a minute. Repeat the exercise with the other leg.
If you are using the wall as a support, your feet should be about 2 feet from the wall.
- Basic seated stretch
For this exercise, you will need to be seated on a chair. First, cross the sciatica-affected leg over the other knee. Then, bend forward - your spine should be as straight as possible.
Try bending as much as you can, but make sure to stop if you experience any pain. Hold the position for about 30 seconds. Repeat by using the other leg to stretch.
Cardio exercises are great for building stamina and strengthening muscles. However, it is recommended to start easy and choose low-impact cardio exercises to begin with. High-intensity activities such as running and jumping can aggravate sciatica.
- Walking
Walking is a low-impact activity that is generally considered good for sciatic pain relief. Walking gets your blood pumping and strengthens your leg muscles. However, it may aggravate the condition for some patients and cause more pain. Thus, it is best to ask your doctor to ensure the walking is appropriate for your specific condition.
- Stationary bicycle
A stationary bike allows you to work your legs and core muscles without the high impact of biking on rough terrain. It also helps you avoid having to swerve and reduces the chance of falling, which can add to the pain you are already experiencing.
- Swimming
Swimming is the best exercise if you have an injury – it is low impact, plus the water supports your body. One can strengthen the core muscles by doing a few laps every day. If you are not able to swim laps, try walking or running in the water.
The yoga exercise for sciatica is known as forward pigeon pose. Kneel on all fours. Move your left leg forward and position it on the ground. Your leg should be in front of your body. The lower part of your left leg should be horizontal to your body. Your right knee should be behind your left foot. Then, stretch your right leg all the way behind you.
Slowly move your body weight from your arms to your legs. As you do so, your legs should start to support your weight. Then sit up straight. Your hands should be at the side of your legs.
Breathe deeply and exhale when you lean your body towards your front leg. Make sure to support your weight with your arms. Repeat this exercise with the other leg.
- Sciatic nerve glide exercise
This exercise relaxes your sciatic nerve and, thus, helps relieve pain. Sit on a chair and straighten your right knee. Your left foot should be flat on the floor.
Slowly flex your ankle. Your toes should start to point towards you. Flex your ankle back and forth. Do this 15 to 20 times.
Repeat the exercise with your other leg. For best results, do three rounds for each leg twice daily.
- Standing hamstring stretch
This stretch relieves sciatic pain by easing hamstring muscle tightness. Position your right foot on a step, stool, or chair. Your foot should be below hip level. Flex your foot so that your leg and toes are in a straight line. You can bend your knee a little if your knee hyperextends.
Lean your body towards your foot. How much you stretch depends on how far you bend your body forward. However, stop if you feel pain. Hold the positions for about 30 seconds, then do the same with the other leg.
- Scissor hamstring stretch
This exercise relieves sciatic nerve pressure by loosening the hamstring muscles. Position your left foot three feet behind your right foot. Then, push your shoulders back while moving your hips forward. Ensure that your left hip is not in front of your right hip.
Place your hands on your hips. Bend your waist while keeping your back straight. Your torso should now be over your right leg. Your body weight should remain on your right leg.
Hold the position for about 10 seconds and repeat the exercise with the other leg in front. Do this 3 to 5 times for each leg.
- Seated piriformis stretch
The piriformis muscle is located in your buttocks. This stretch helps loosen muscle tightness and decreases sciatic pain caused by irritation to the piriformis muscle. You will need a chair for this exercise.
Sit on the chair and plant your feet flat on the floor. If the sciatic pain is on your right side, place your right ankle on your right knee. Then, lean forward with your back straight until there is a stretch through your gluteal area. Hold the position for about 30 seconds.
Repeat this exercise throughout the day and especially when you feel sciatica discomfort.
- Table or chair stretch
This exercise is effective for sciatic pain as it stretches the back, buttocks, and leg muscles. You can use a table or chair for this stretch.
With the chair or table in front of you, stand with your feet apart. Ensure that your feet are positioned wider than your hips. Place your hands on the chair’s backrest or the table. Lean forward while keeping your hands in position. Your arms and back should be straight.
Then, slowly move your hips away from the chair or table. You will soon feel a stretch in the back of your legs and lower back. To increase the stretch, move your hips from side to side. Remain in this position for about 30 seconds to 1 minute. Do this two times daily.
- Hip flexor stretch
Hip flexors are important muscles that help leg movements. For example, they move your legs forward when you walk.
Pregnancy can cause these muscles to tighten, affecting one’s pelvic alignment and causing sciatic pain. To stretch the hip flexors, kneel on your hand and knees. Your palms should be on the floor.
From the kneeling position, move one foot in front in a stepping motion. Your knee and hip should align at a 90-degree angle. Shift your weight forward by moving your hips forward. You will be able to feel a nice stretch on your leg and hip. Maintain the position for nearly 30 seconds, and then repeat the exercise with the other leg.
The worst exercises for sciatica are those that add extra pressure on the lower back. Exercises that can worsen sciatica include:
- High impact training
- Squatting
- Rotating or twisting the torso
- Lifting both legs off the ground
- Bending forward while legs are straight
Some examples of these exercises are:
- Double leg lifts
- Hurdler stretches
- Supine leg circles
- Burpees
- Weighted squats
Make an appointment at Gleneagles Hospitals
If you are experiencing any of the symptoms of sciatica, get in touch with us to find out more about our Orthopaedic Services at your nearest Gleneagles Hospital.
Gleneagles Hospital works with orthopaedic specialists to assist patients through diagnosis and treatment. The caring and multidisciplinary team of healthcare professionals are available for consultation and to provide the best care.
