4 Moves For Sciatica That Hit The Spot

There’s a good chance that you or someone you know has experienced “sciatica” issues. According to the Cleveland Clinic, about 40% of the population in the U.S. will experience sciatica symptoms at some point in their life. The sciatic nerve is made up of multiple nerve roots that travel from the back into the lower leg. You have one sciatic nerve on each side of your body, making it common for people to have symptoms on one side and not the other. Since the nerve travels from the back and down into your leg, there can be multiple areas in which the nerve can be affected, causing similar symptoms. For this reason, it is important to identify the root of the problem causing the source of pain. Click here to learn more about the sciatic nerve and symptoms of sciatica.

When looking for areas of deficits, one of the first places I look is at the piriformis. This is a muscle located near the glutes. The sciatic nerve can run three ways: over the top of the muscle, through the muscle, or underneath. This can provide insight into where the pain may be coming from, whether from muscle tightness putting pressure on the nerve or overuse from weakness. Below are some great stretches and movements you can do to address symptoms of sciatica that hit the spot.

1. Piriformis Stretch

Begin by lying on your back with your legs straight. Bring one leg up toward your opposite shoulder, grabbing the outside of your knee with your hand until you feel a stretch in your buttocks. Keep your lower back flat against the floor, and do not allow your trunk to twist during the stretch.

2. Lower Trunk Rotations

Begin lying on your back with your feet flat on the floor and your arms straight out to your sides. Lower your knees to one side, return to the center, and repeat on the other side. Make sure to activate (contract) your core muscles and keep both shoulders in contact with the ground throughout the exercise.

3. Seated Hamstring Stretch

Begin sitting upright with one leg straight forward and your heel resting on the ground. Bend your trunk forward, hinging at your hips until you feel a stretch in the back of your leg. Hold this position. Keep your knee straight during the stretch, and do not let your back arch or slump. This should not result in any pain. If you experience pain while performing this stretch, stop immediately.

4. Clam Shells

Begin by lying on your side with your knees bent at 90 degrees, hips and shoulders stacked, and a resistance band secured around your legs. Raise your top knee away from the bottom one, then slowly return to the starting position. Make sure not to roll your hips forward or backward during the exercise.

When In Doubt, Talk with an Expert Who Can Help

If you have more questions about managing your pain, contact your local Athletico to schedule a free assessment. Free assessments are available in-clinic and virtually through our telehealth platform.

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*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

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References:
1. https://my.clevelandclinic.org/health/diseases/12792-sciatica