Simple Stretches to Relieve Sciatica Pain, Recommended by a Physical Therapist
Did you know Sciatica is Greek for Hip ? I had no clue either. My Greek grandma might not
be happy about that hopefully shes not reading this. If you are Hi Nonna
So I have had a few patients this week (Elderly) come in with sciatica and i found myself giving the same exercises really so i said hey lets type this up for everyone else.
My 2 sense on Sciatica- Usually most exercises aim to give a nice deep stretch around the glute and Posterior hip area. The nerve wraps around the back and back of the hip and glute so that where we want to stretch to promote movement of the nerve.
Introduction: Sciatica, a condition causing pain in the back of the leg, has been recognized since ancient times. It gets its name from the Greek word "ischios," meaning hip. If you're new to sciatica, it refers to pain involving the sciatic nerve, typically described as dull, aching, shooting, or burning sensations, often accompanied by numbness, tingling, or weakness in the leg. This pain can range from mild discomfort in the thigh to severe pain extending all the way down to the foot.
Understanding Sciatica: There are two main types of sciatica: mechanical, caused by issues like bone spurs or herniated discs, and inflammatory, resulting from swelling due to injury, pregnancy, infection, or other conditions.
Seeking Help: If you've experienced symptoms for more than a week or two, it's wise to consult a doctor promptly.
Simple Stretches and Exercises: Jones recommends maintaining an active lifestyle and incorporating gentle movements targeting the affected area.
Here are six stretches and exercises that can be done at home to alleviate sciatica pain:
Glute Bridge
Lying Knee-to-Chest Stretch
Clamshell
Bird-Dog
Cobra Stretch
Knee rocks
Tips for Doing the Exercises:
Perform each exercise 10-15 reps or 60 second holds for 2-3 sets.
Aim to do them at least twice a week, focusing on deep breathing.
There will be some pain , push through it so long there is no heat or pins and needles coming on.
Remember, these exercises should not cause additional discomfort than how it usually feels (If usual pain is 6/10 then you should stop if it surpasses that).
When to Seek Medical Attention: Certain symptoms, such as fevers, chills, severe pain, or changes in bladder or bowel function, require urgent medical attention, as they may indicate a more serious condition like cauda equina syndrome. Mild sciatica may improve with rest, cold or heat therapy, and over-the-counter medications, but consulting a doctor is still advisable for proper evaluation and treatment.
Conclusion: Starting with physical therapy is often recommended for managing sciatica symptoms. A physical therapist can provide personalized strategies and exercises to alleviate pain and prevent future occurrences. If necessary, they can refer you to a specialist for further treatment. Early intervention and proper management are key to effectively dealing with sciatica.
This amazing information is accredited to
Jones, B. (2022, September 29). Sciatica Stretches. Hospital for Special Surgery. https://www.hss.edu/article_sciatica-stretches.asp
Your insightful contribution has not only enriched the discourse on this topic but has also inspired further exploration and understanding. Thank you Jones for sharing your expertise with us.
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