Best Stretches for Sciatica

Apr 29, 2015

Sciatica is a relatively common issue with people who experience injury, or the gradual aging of structures within their spine.

This painful condition can be caused by some different factors.What they all have in common is some form of misalignment that causes friction or constriction of the

What they all have in common is some misalignment that causes friction or compression of the sciatic nerve.

But stay tuned, and the Chiropractors at AICA Marietta will tell you the safest sciatica stretches you can do at home.

The Sciatic Nerve

The sciatic nerve begins in the lower part of the back, called the lumbar spine, which is in the middle back and the pelvis.

Here, the sciatic nerve leaves the spinal cord from several exit points along the lumbar vertebrae, forming what is the largest nerve in the body.

It extends down the spine, across the buttocks and into the thigh, where it then branches off to give responsiveness to the leg, ankle, foot and toes. The nerve is mirrored on each side of the body.

Sciatic Pain

Sciatic pain is sourced from:

  • Intervertebral discs that have broken, and run into the sciatic nerve.
  • Synovial fluid cysts, which are themselves caused by a problem in the facet joint which creates more fluid in response, can impede the sciatic nerve.
  • Stenosis, which means the nerve is being choked or pressed.
  • Fractures that can change the shape of the spine and create friction in the sciatic nerve.

The intensity of sciatic pain will vary across patients. It can be slight or severe. Because the nerve is so long, it can affect any part of the lower body.

  • Extended pain in one side of the lower body (though it can sometimes affect both)
  • A kind of burning leg pain
  • Pain that makes walking hard to do
  • Sitting can also be painful – because you’re aggravating the strain on the nerve
  • Lack of feeling
  • Less muscle ability
  • Foot, ankle or pain in the big toe

Marietta Chiropractic Treatment for Sciatica

Apparently to treat the source of sciatic pain means to treat another condition, such as those listed above.

However, there are pain relief measures, such as the epidural, which can help with the specific pain of the sciatic nerve.

In general, for a normally healthy individual, it’s important to give the back exercise, which keeps fluid running through the discs, and helps them to retain their shape. The discs are kind of like ball bearings, allowing the each joint in the spine to move freely.

Healthy discs are an essential element that can help your back avoid, or overcome, sciatica.

While many illnesses in your back require some measure of rest, when it comes to sciatica the recommended treatment is often more physical movement than less. This gives your back the requisite strength to carry its load, and take pressure off the spinal nerves.

That being said – if you’ve been injured it’s important to seek out the care of a chiropractor and physical therapist to ensure your exercise regimen is right for your condition.

Sciatica Stretches

I. Head to Knee

Easier: While standing, extend your leg onto a chair or high surface and reach toward your toes. From this position, you can choose how far down you’ll go.

Harder: While sitting, extend one leg forward and stretch your upper body down toward that leg’s ankle. Try moving your face close to your knee. Do with each leg.

II. Knee to Chest

While lying down on your back, bring your knee up to your chest while pulling behind your knee. Do with each leg.

III. Internal Rotators

To stretch your internal rotators, again lie on your back, bring your foot and your knee up to the opposite side of your upper body as you rotate your hip. You should feel a stretch in your buttocks and back of your thigh. Repeat with each leg.

IV. External Rotators

With back and shoulders against the floor, lift your knee towards your stomach and turn your hips fully, so your leg is now hanging over the side of your body. Repeat with the next leg.

V. Quadricep Stretch

Either by lying on your stomach, or standing with your hand against a wall, take the top of your foot and bring it up behind you until the heel is nearly touching your upper leg – you should feel the stretch in the front of your thigh. Repeat with each leg.

With all of these stretches, begin with less and gradual add more time or tension. As strong as a back can be, it’s a fine place, where lie some of the most sensitive structures in your body.Learning how to move properly with

Learning how to move properly with sciatica and the conditions that aggravate it is most important, which is why getting proper guidance about these stretches is something you should look for.