Sciatica/Sciatic Nerve Pain
- “Sciatica” refers to a condition in which the person experiences pain, numbness/tingling, and/or weakness in the low back and can spread into one or both legs
- Due to irritation of the sciatic nerve, which travels from the spinal cord all the way down to our toes
- Pain is often worsened with bending forward, twisting, or coughing
- Sciatica has many different causes
Things you can do to help…
- Keep up with your normal day to day activities – moving our bodies is good for sciatic nerve pain!
- Warm or cold packs applied to your low back for comfort, make sure to use a towel between your hot/cold pack so you don’t burn yourself!
- Avoid activities or positions that aggravate the pain
- Regularly change your position, and don’t sit or stand in one position for too long
Exercises to Try
- Start by lying on your back in bed with your knees bent
- Slowly lift your buttocks up, pushing through your heels as you raise your pelvis toward the ceiling
- Slowly lower back down to your starting position
Seated Hamstring Stretch
- Sit on the edge of a chair with 1 foot flat on the floor. Extend the other leg straight out in front of you with the heel on the ground and toes flexed up.
- Keeping your upper back straight, lean forward in your seat until you feel a gentle stretch in the back of your thigh.
- Hold this stretch for 20 seconds and then return to starting position.
Figure 4 Stretch
- Lie on your back in bed. Cross your affected leg over your other leg.
- Inch your non-affected leg up towards your buttock until you feel a stretch in your affected glute.
- Hold for 20 seconds, then return to the starting position.