03 Apr Physiotherapy Exercises for Sciatica
Sciatica is a condition to describe nerve pain in the back and leg caused by compression and/ or irritation of the sciatica nerve. Sciatica usually affects one leg and the symptoms include(s):
- Shooting pain or burning sensation in the buttock or lower back which radiates down the front or back of the thigh, leg and /or feet
- Numbness in the back of the leg with occasionally tingling and / or weakness in the leg and foot
- Feeling of heaviness in the affected leg
Aggravating factors include:
- Worse while sitting or standing up
- Bending forward
- Lying down
- Coughing
- Lifting
- Straining
Easing factors include:
- Walking
- Applying heat back near the pelvic area
- Warm baths
- Gentle exercises to support and strengthen the lower back
- Good posture
SCIATICA EXERCISES
Below are 5 simple and effective stretches that can help reduce and/or alleviate sciatica, while adding improvements to flexibility and strength.
BACK EXTENSIONS
Step 1: Lie on the mat on your tummy with your legs straight behind you
Step 2: Slowly lift your upper back and chest off the mat by pushing through your forearms (ensure you maintain your hips on the mat)
Step 3: Push down with your hands to increase the arch of your back (ensure your elbow and forearm is extended)
Step 4: Look straight ahead and maintain this position for 30 seconds
SCIATIC MOBILISING
Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat
Step 2: Place both your hands under your right thigh and gently pull it toward your chest
Step 3: Slowly straighten your right knee and hold for 30 seconds.
Step 4: Slowly return your knee to the starting position
Step 5: Switch sides and repeat
KNEE TO CHEST
Step 1: Lie on the mat on your back with your knees bent and feet flat on the mat
Step 2: Place both your hands under your right thigh and gently pull it toward your chest and hold in this position for 30 seconds
Step 3: Switch sides and repeat
STANDING HAMSTRING
Step 1: Stand upright and place your right foot on a mini stool/ or step (ensure your right leg is straight with your toes pointing up)
Step 2: Lean forward (while maintaining a straight back) and hold position for 30 seconds
Step 3: Switch sides and repeat
GLUTEAL STRETCH
Step 1: Lie on the mat on your back with your knees bent and arms by your side
Step 2: Place your right ankle over your left knee
Step 3: Wrap your hands under your left thigh and pull it towards your chest (where you should feel the stretch in your hips and glutes)
Step 4: Maintain this position for 30 seconds
Step 5: Switch sides and repeat
Sciatica can be debilitating to your everyday activities and way of life. But you don’t need to suffer in silence any longer – instead, contact Edgewater Physiotherapy on (03) 9510 8866 or 0431083985 or book your consultation online with our friendly and qualified physiotherapist.