Sciatica is a condition in which pressure on the sciatic nerve causes pain. The sciatic nerve runs from the lumbar spine down the posterior and down each leg. Sciatica can range from just in the lower back to also include the buttocks and even down the back of the legs to the knee. Sciatica can cause mild discomfort or it can almost completely hinder lower body mobility.In the worst scenario the pain can feel like electric shock waves running from the lower spine to the knee. It usually affects just one leg but can sometimes cause pain in both legs. I had it a few years ago and it felt like an electric current running down alongside my hamstrings. Ouch!
A common cause of mild sciatica is piriformis syndrome. The piriformis is a short muscle that originates at the front of the sacrum and inserts in the uppr femur. It crosses the path of the sciatic nerve. If the priformis is overactive or tight it can push on the sciatic nerve causing pressure and pain. Stretching the piriformis in such a case may alleviate the issue.
Piriformis Syndrome: Rear View
There may be more sinister causes of the sciatica such as spinal lesions or a herniated disc. The following exercises should provide relief after 1 to 2 months. If the problem persists, a medical evaluation would be the wise option. These exercises should cause mild discomfort, especially in the beginning. If they cause severe pain instead of discomfort, the cause may be something other that priformis syndrome. Once again, a visit to a physician would be the prudent action.
My recommended exercises are as follows:
Self Myofascial Release (SMR) for Piriformis Muscle: The purpose of this exercise is to inhibit the overactive (tight) muscle. The tight muscle will have adhesions or knotted regions that should have pressure applied until they loosen up.
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Static Stretches for Sciatic Nerve Pain
Muscle Lengthening Exercises
After inhibiting the muscle you then want to lengthen it using static stretches. This should help take pressure off of the sciatic nerve.
Static Stretches for Sciatic Nerve Pain
Cross ankle over the knee. Gently pull knee forward
until you feel the stretch. Hold for up to 30 seconds. Start with 1 repetition.
Work up to 3 repetitions.
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Pull the knee gently towards the opposite shoulder until you feel the stretch. You don't have to hook the foot with your elbow as shown in the picture unless you are extremely flexible. Hold for up to 30 seconds. Start with 1 repetition. Work up to 3 repetitions.
From the position shown, push gently back on the
outside of the knee with your elbow until you feel the stretch. Hold for up to
30 seconds. Start with 1 repetition. Work up to 3 repetitions.
This exercise also stretches the lower erector spinae muscles so you may sometimes feel a relieving popping sensation in the low back similar to when a chiropractor cracks the lower back.
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It may take up to 6 to 8 weeks for the sciatica to subside if the piriformis muscle is the culprit.You also need to avoid the movements or positions that may have lead to the dysfunction. I must also emphasize that if the sciatica does not subside after 2 months or if the exercises cause pain rather than discomfort, a doctor should be consulted! Advanced technology such as a C T scan an MRI or an X-Ray may be required to determine a more severe cause of the issue.
If you are a Fitness Trainer and your client's sciatica does not improve or the exercises cause pain, always refer the client to a physician.
Until Next Time, Keep Fit
Little Bobby Strong
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It may take up to 6 to 8 weeks for the sciatica to subside if the piriformis muscle is the culprit.You also need to avoid the movements or positions that may have lead to the dysfunction. I must also emphasize that if the sciatica does not subside after 2 months or if the exercises cause pain rather than discomfort, a doctor should be consulted! Advanced technology such as a C T scan an MRI or an X-Ray may be required to determine a more severe cause of the issue.
If you are a Fitness Trainer and your client's sciatica does not improve or the exercises cause pain, always refer the client to a physician.
Until Next Time, Keep Fit
Little Bobby Strong
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