Browsing the archives for the sciatic nerve tag

Sciatica Stretch for Piriformis syndrome

8 Jul, 2010
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Sciatica Stretches

If you have sciatica as a result of Piriformis syndrome, this is one of the better sciatica stretches to do.  Piriformis syndrome is the condition where the piriformis muscle, located deep in the buttocks region, will have spasms, become tight and possibly apply pressure to the sciatic nerve.  This muscle is responsible for rotation of the hips and legs.

Start off by lying down on your back with your legs slightly bent.  Cross one of your legs over the other.  If you want to stretch the right side, put the right leg over the left, and vice versa.  Now, lift the bottom leg up as far as you can, using your hands to help lift the legs and hold them in place.  If done right, you should feel a nice stretch in the buttocks.  Hold this stretch for 15-20 seconds, doing three different sets.

You can also do this stretch without having to cross the legs fully, which may be uncomfortable for some.  You can lift one knee into your chest and stretch it across your body, leaving the other leg on the floor.  This method does not give as good leverage as the first method detailed and you may not feel as good of a stretch.

Alternatively, you can do this with you legs on the ground, with your body upright.  Watch the video below to see what this Piriformis stretch looks like:

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The Benefits of Sciatica Stretches

24 Apr, 2010
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Sciatica Stretches

It may seem counterproductive to stretch and over exert yourself when you are feeling pain in the lower back or legs.  There are also other treatment options available that do not require you to put your spine in harm’s way.

First of all, there are indeed other treatment options available that do not require physical exercises at the source of pain.  They include the use of pain medication (could be over the counter or prescription), steroid injections or spine surgery.  These options have their drawbacks, but they are also simpler and require less effort from you.  And depending on the severity of the root of your sciatica, they may be necessary.  Why bother with sciatica stretches at all?

Fortunately, most causes of sciatica pain and numbness can be fixed by strengthening the spine and increasing your flexibility.  A minor case of lumbar spinal stenosis is an example of a disorder that can be manageable with simple sciatica stretches and exercises.  Physical therapy that encourages the flexion of the spine is a good way to train the muscles to stabilize the back to avoid changes that can put compression on the nerves.  An increase in flexibility will also help your body cope with any complications to the nerves or bone structure.

Engaging in physical therapy is also a very cost effective and long term solution to sciatica.  You are able to do simple stretches on your own time without having to leave your house.  Other methods, most noticeably medication and steroid injections, are not the most ideal treatment options over a long period of time due to possible side effects.  They will also come with significant costs that can really add up quickly.

Of course, severe causes of sciatica will require more intense treatment options, such as surgery.  But if you only experience mild symptoms of pain and numbness in the back and legs, sciatica stretches and exercises are a great long term method of dealing with the pain.

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What is Sciatica?

Apr, 2010
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Basics of Sciatica

Sciatica is a condition that describes symptoms that result from compression on the sciatic nerve.  It is not an actual disorder, but only a term that is used to define a set of symptoms common to any other condition that may be causing irritation of the sciatic nerve in the body.  Treatment options will vary depending on the underlying cause, but sciatica stretches are a good way to alleviate symptoms.

The sciatic nerve is the longest nerve fiber in the human body.  It starts from the lower back, winds through the buttocks and travels all the way down the back of the leg.  It is responsible for the movement and feeling in the entire leg, including thighs, knees, calves, feet and toes.  There is a sciatic nerve running down each leg, originating from the spinal cord.

Sciatica describes symptoms of pain, weakness, numbness, tingling or burning sensation, and possible loss of control over the affected leg.  Pain is usually felt in the lower back and buttocks, though it can migrate to several parts of the leg.  In very serious cases, sciatica can prevent a person from walking.  Sciatica usually occurs on one side of the body.

If a person is experiencing sciatica, it is important to go to the doctor to find the underlying cause of it.  It can be any kind of disorders that put compression on the sciatic nerve.  For example, lumbar [lower back] spinal stenosis will cause the narrowing of the spinal canal of the lumbar vertebrae.  This tightening may pinch on the sciatic nerve, triggering sciatica.  A bulging disc as a result of an accident or injury may infringe on the sciatic nerve as well.  To actually give a correct diagnosis, a scan should be done to get a better look on the inside of the spine and legs.

The type of treatment for sciatica really depends on the diagnosis and the severity of the condition.  However, most treatment options for minor back and leg issues revolve around some physical activities, such as stretches.  The purpose is to strengthen and stabilize the spine to relieve the compression put on the nerves.  Physical activities are ideal methods because they are the cheapest and least invasive of all methods.  If done correctly (and the cause of sciatica is not serious), they may turn out to be a long term solution to fixing sciatica.

Sciatica stretches are a simple and effective method of relieving slight back and leg pain.  If you are suffering from symptoms, it is definitely worth it to try a few stretches for sciatica found on this site for pain relief.

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