EXERCISES OF THE WEEK!
Sciatica is a general term for radiating pain down the back of the leg due to irritation of the sciatic nerve or one of the nerve roots of the sciatic nerve. A formal evaluation is necessary to determine where your symptoms are originating from but in the mean time, these simple exercises can help you to relieve some of your symptoms from the comfort of your own home!
Sciatic Nerve Glides
Instructions: Lay on your back with both hands interlaced behind one thigh and knee straight up toward the ceiling. Your other leg may be straight or bent with your foot flat on the floor. Gently kick your supported foot up toward the ceiling, then pull the toes toward you, then point the toes away from you, then bend the knee to return to the starting position. This exercise should be performed slowly and only to a stretch point – not to pain. Repeat 10-15 times on each leg and perform as many times as needed throughout the day.
Piriformis Stretch
Instructions: Lay on your back and hold one leg with the same hand on the knee and the opposite hand on the ankle. Pull the leg in toward the chest and the knee toward the opposite shoulder. Hold this position for 30 seconds and repeat 3-4 times on each side. Perform as many times as need throughout the day.
Posterior Pelvic Tilt
Instructions: Lay on your back or stand against a wall. Pull the belly button toward the spine as your flatten the curve of your low back. You should feel your entire back touch the floor or wall. Hold this position for 5-10 seconds then relax. Perform 15-20 repetitions as many times as needed throughout the day.
If you are ready to say goodbye to your sciatica, call Life Changes Physical Therapy to schedule your evaluation today! Together we can determine where your issue is originating and give you the appropriate treatment to relieve your pain.