The sciatic nerves run from the lower back and through your hips & buttocks, down the back of each leg. Sciatica is pain that radiates along the sciatic nerve. It is typically felt on one side of the body and could be caused by a herniated disc or bone spurs on a bone in the spine where the nerve branches out. Sciatica can flare up due to poor posture and muscle impingements.
Try these 3 tips to relieve your sciatic pain:
Hold your hamstring muscles in your hands.
KEEP your hip bent at 90 degrees between your femur and torso.
Flex your foot pointing your toes up as much as possible.
Lift your foot up until you feel a stretch in your hamstring.
Release the stretch by about 2cm lowering your foot slightly.
Pump your foot about 5 times to floss the sciatic nerve.
PIRIFORMIS (cross over) STRETCHES
While standing, cross the affected leg across the body and use your hand to hold it in place.
While sitting in a chair, cross the affected leg over the other knee and lean forward into the stretch.
Similarly to the standing stretch, you can lie on your back and cross the affected leg across the rest of the body holding it in place.
Hold for 15-30 seconds at a time.
On your back, put your hand on your hip bones and rock your pelvis back and forth into different positions, loosening the muscles in your hip area.
PhysioMax Wellness is a Physiotherapy clinic located in Burlington, Ontario. PhysioMax Wellness offers; physiotherapy, chiropractic care, massage therapy and more. We use manual therapies as well as various modalities to improve the rate of healing from injuries. Our goal is to work with you and for you to create personalized plans to recover from injuries and help your reach your health goals for conditions you may have.
Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP