Sciatica - How to Relieve Your Pain with Exercises
Do not be misled into thinking that you have been given a diagnosis if someone has told you you are suffering with 'sciatica'. The term sciatica is only a descriptive one. If you had pains in your head, I take it you would not be fooled into thinking you were being diagnosed as having a 'headache', yet this is exactly the same as being told you have sciatica i.e. you are suffering with pain down the back of your leg which is a result of the sciatic nerve being irritated. If you are looking for exercise for your sciatica, you need to find the
cause of it first.
The sciatic nerve is formed from 5 nerve roots which leave the lower back from the lumbar spine and sacrum. As it does this, the sciatic nerve passes through the buttock region and down the back of the leg to the back of the knee. As it passes below the knee, it is officially no longer referred to as the sciatic nerve. However, pain which is felt anywhere down the back of the leg to as far as the toes, is typically termed sciatica (assuming it is an irritated sciatic nerve which is causing the pain).
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.
Although not exclusive, there are three main causes of sciatica:
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.Two of the main culprits when it comes to tight muscles would be the Piriformis and Hamstring muscles (although it is not exclusive to these two). The sciatic nerve passes through or underneath the Piriformis muscle as well as through the Hamstrings. Therefore, if either of these muscles are tight, they can aggravate the sciatic nerve which therefore leads to pain.The aim of treatment here would be to stretch out the tight muscles, in order to relieve some of the pressure from the sciatic nerve.
Any stretch for either the Piriformis of Hamstring muscles should be a gentle one to start with. Only when you feel comfortable with it should you think about progressing 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.
The aim of treatment in these circumstances is to stretch and strengthen the appropriate muscles. Although in this article I have only discussed movement or stretching exercises, it is likely there is weakness as well as tightness present. In such circumstances, it is important strengthening exercises are also performed.
About the Author
Paul Boxcer is a BSc (Hons) Physiotherapist with over 10 years experience. Much of this time he has spent treating patients with Low Back Pain & Sciatica. Sign up for his
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