Sciatica is back pain that stems from the sciatic nerve. The sciatic nerve starts from your lower back and branches through your hips down each leg. Sciatica commonly occurs when the nerve is compressed, and it can cause inflammation, pain, and often numbness. Sciatica will typically only affect one side of your body. Advance Physical Therapy has professionals that can help alleviate your pain, and improve your overall quality of life!

At-Home Exercises For Sciatica

Sciatica is not only uncomfortable, but it’s also a frustrating condition to manage. Treatment usually involves non-surgical methods that you can use as needed, such as hot or cold treatment and pain medication. You can also do exercises at home to help relieve your pain. While you may feel it’s simply in your best interest to rest, you can potentially make the pain worse from inactivity. Without exercise, your back muscles and spinal structure can become deconditioned. Before beginning exercises for sciatica, you should see a professional at Advance Physical Therapy that will tailor a program to fit your needs. Here are some exercises you can do at home to help ease your pain:

  • Knee to chest stretch – Lie on your back and place an object under your head to support it. Bend your knees and keep your feet hip-width apart. Then, bend one knee towards your chest and hold it with your hands. Repeat, and alternate your legs. Try to keep your neck and shoulders relaxed, and only stretch as far as you can. It should not feel uncomfortable. 
  • Modified cobra stretch – While lying face down with your body extended, place your hands on the mat or floor at chest level slightly wider than shoulder-width apart. Keep your elbows bent, and gently press on the floor and raise your torso and head. Hold for a few seconds, then relax. You should feel this stretch in your hip flexors and abdominals. 
  • Seated Hip Stretch – While in a seated position, cross your right ankle over your left knee. Sit up straight. Lean forward with your back straight until you feel the stretch in your hip and right glute. You can press down, and hold for 30 seconds. Repeat this stretch a few times, and then do the same with the left leg.
  • Standing hamstring stretch – Stand up straight and raise one leg on to a step. With the leg straight and pointing up, lean forward with your back straight. Hold this position for a few seconds, and repeat.

Completing these exercises daily can help stretch out your back and legs, and relieve your sciatica pain.

Advance Physical Therapy

While sciatica can be painful, the professionals at Advance Physical Therapy can help you relieve some of your symptoms. We can curate a treatment plan to fit your needs, and get you back on track! Contact us today to make your appointment!