Sciatica is a term used to describe pain that radiates along the path of the sciatic nerve, which extends from the lower back, through the hips and buttocks, and down each leg. This pain often arises from the compression or irritation of the sciatic nerve, which can be caused by various underlying conditions, and can include symptoms such as a deep or dull aching pain in the buttocks, a sharp or stabbing pain in the lower back, as well as numbness and tingling throughout the leg. It is important to recognize that sciatica is a symptom rather than a disease. Regardless of the cause of your sciatica, a three-headed approach can be used to combat most symptoms: stretching, strengthening, and low-impact aerobic exercise.

Stretching

Lateral knee drops: Lie on your back with your knees bent. Drop your knees to the left then to the right.

Piriformis stretch: Start by lying on your back with your knees bent. Cross one ankle over the opposite knee and then pull your knee toward the opposite shoulder.

Strengthening

Clamshells: Start by lying on your side with your knees bent. Keeping your heels together, lift your top knee. Repeat on the other side.

Posterior pelvic tilt: Start by lying on your back with your knees bent. Rock your hips/pelvis back by tightening your abdominal muscles.

Low-Impact Aerobic Exercise

  • Walking
  • Stationary biking

Before starting any new exercise program for sciatica, it is strongly recommended to consult with a healthcare professional, such as a doctor or physical therapist. A proper diagnosis is essential to identify the underlying cause of your sciatica and to rule out any serious conditions that may require alternative treatment strategies. 

At Sheltering Arms Institute, our physical therapists can provide a tailored exercise program specific to your needs and ensure that you are performing each exercise with proper form and technique, minimizing the risk of further injury and helping to maximize your recovery. To schedule an evaluation, contact us online or call (804) 764-1000.

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