Issues with the large sciatic nerve can lead to consistent pain in the lower back, buttock, hip and leg areas. Nerve problems of this nature are often characterized by pain as well as numbness or tingling in the back and one side of the buttocks and legs at a time. After standing for long periods of time, sitting down, or laying for extended periods the pain and discomfort will often worsen. People may sometimes experience pain relief by performing regular stretches for sciatica, however, these stretches are not seen as an overall cure.
Common symptoms of a sciatica flare-up include, sharp or burning pain, traveling pain, numbness or weakness in the affected side. There may also me limited movement in the leg or foot during really bad flare-ups. Regular sessions of gentle stretches for the back, buttocks, hip, thighs and legs will help reduce pain associated with sciatica. For consistent pain relief, you must be consistent with your stretching sessions.
You should only begin a stretching regime after you have been properly diagnosed by a doctor. You must know the cause of your pain before you can treat it. Once you know the cause of your pain, treatment options can be prescribed by your doctor, a certified athletic trainer or a spine specialists. Professional assistance is necessary when designing your stretching plan as certain exercises can actually make your discomfort worse.
One very basic stretch that can help you involves the hip and hamstring. Lie flat on your back on the floor with your legs bent, feet on the ground. Then cross one leg over the other and lift the bottom leg up as far as possible. You can use your hands to help raise and support the bottom leg is necessary. Hold the stretch with mild tension in the muscles for at least 20 seconds and then return you feet to the floor legs bent and perform this stretch on the other side. Perform this stretch three times on each side.
For those who cannot hold the full hamstring stretch, making a simple adjustment can create a more gentle exercise. Instead of crossing the top leg, simply bend it and bring the knee up the chest. You should then lift the other leg under the first one for 15 to 20 seconds, and do three repetitions for each leg. While the full version of this exercise provides a deep stretch through the buttocks, the modified version provides a much milder yet still very effective stretch.
The next stretch begins by lying down on your back, feet flat on the floor. With one leg bent, raise your knee toward the chest and then slowly straighten it out as much as possible; if needed you can use a towel or your hands to support the leg as you ease into the stretch. Hold for at least 20 seconds then return leg to the floor. Three repetitions should be done for each leg, alternating from left to right for the best results.
An easy way to modify this stretch is to simply allow your leg to stay slightly bent during the stretch or let the leg move away from the body by a few inches to ease up on the stretch. Remember you want to feel slight tension, not a pull or tug on the muscles. You definitely do not want to experience pain as you stretch.
One final exercise for your sciatica pain is called the Superman. Lay on your stomach, legs and arms reaching in opposite directions, tighten the butt and stomach muscles then gently lift your torso off of the ground. This is a great stretch and strengthener for the back. Don’t focus on trying to lift high off of the ground, instead focus on really reaching towards opposite walls with your hands and feet (lengthening the spine) then lift your torso (strengthening the spine) and hold for at least 20 seconds.