Key Takeaway:
- Sciatica is a condition related to the sciatic nerve and is also commonly referred to as a ” pinched nerve.
- The sciatic nerve is the longest & largest nerve in the body.
- Compression of the sciatic nerve can cause pain, numbness, muscle weakness, loss of bladder control, etc.
- Herniated disk, spinal stenosis, degenerative disc disease, spondylolisthesis, and more can lead to sciatica.
- Stretches for sciatica pain can help reduce muscle tension, improve flexibility, increase blood flow, relieve pain, etc.
- Cobra pose/stretch, cat-cow stretch, piriformis stretch, and pigeon stretch are some of the stretches that can help ease sciatica pain.
Stretches for Sciatica Pain Relief
A pain that’s being felt around the lower back of the thigh and into the legs? It might be sciatica. Sciatica, as the name implies, is a condition related to the sciatic nerve. The sciatic nerve is the longest in the body, starting from the lower back and extending to the back of the legs and the foot.
Sciatica, also commonly referred to as a “pinched nerve” is a condition characterised by pain that might be mild, sharp, burning, or shooting, which runs along the sciatic nerve from the lower back down each leg. The primary cause is the compression or irritation of the sciatic nerve. Did you know? Sciatica is becoming increasingly prevalent in Indians, affecting around 40-50% of the population at some point in their lives.
In addition to pain, sciatica can also cause tingling and numbness in the back and legs. There are 2 sciatic nerves in the body that run through the hip and buttock on one side, and any irritation, injury or compression of these nerves can affect the lower back, hips, buttocks, or legs, depending on the specific nerve affected. Now, when it comes to management, sciatica can be managed through various treatment options, including pain relievers, surgery, and physical therapy. Did you know? Stretching is considered an effective method for managing sciatica pain. The article below talks about exercises and stretches that can help manage sciatica.
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Common Symptoms of Sciatica
Individuals diagnosed with sciatica experience various symptoms, some of which include:
- Pain: The most common sign of sciatica is pain; the pain can be mild, sharp, burning, etc. The pain often starts in the lower back and travels down the buttocks and back of the leg. Plus, the pain can get aggravated by prolonged sitting, sudden movements, coughing, sneezing, and more.
- Numbness: Compression, irritation or injury to the sciatic nerve can lead to numbness in the affected area of the back or leg. Numbness results from trouble sending signals to the brain.
- Muscle Weakness: Muscle weakness is a severe sign of sciatica. It can cause weakness in the leg and foot muscles, making it difficult to lift the foot or walk.
- Paresthesia: Paresthesia or pins and needles is a sensation caused by irritation of the sciatic nerve, which can cause sensation similar to when the leg falls asleep because of sitting cross-legged for a long time.
- Loss of Bladder Control: In severe cases of sciatica, the bowel or bladder function may also be affected. This results from the inability of signals from the bladder to reach their destination.
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Causes of Sciatica Pain
According to several studies, sciatica is more common in people aged between 30 and 50 years. Though it can occur at any age, it is uncommon before 20 unless it is caused by trauma. Sciatica pain can be caused by any condition affecting the sciatic nerve. Some of the conditions that can cause sciatica include:
- Herniated Disc: Herniated disc (causes, symptoms, diagnosis & treatment), or commonly called slipped disc, is one of the most common causes of sciatica. It is a condition where the soft gel-like cushion in the spine pushes and leaks out of its outer ring, potentially compressing the sciatic nerve.
- Spinal Stenosis: Spinal stenosis (causes, symptoms & treatment) is another condition of the spine characterised by narrowing of the spinal cord. The narrowing irritates the spinal cord and nerve roots that form the sciatic nerve, resulting in sciatica. Spinal stenosis is more prevalent in older adults.
- Degenerative Disc Diseases (know it’s causes, symptoms & treatment): As we age, the cushioning between the spine starts to wear away, thus irritating the sciatic nerve. This irritation and pinching of the sciatic nerve results in sciatica.
- Spondylolisthesis: Spondylolisthesis (causes, symptoms & treatment) is a condition where the bones in the spine, called vertebrae, slip forward or backwards over the vertebrae below it. This slippage can compress the sciatic nerve, causing pain, numbness, muscle spasms (causes, symptoms, treatment & prevention), etc.
- Osteoarthritis: Osteoarthritis can cause bone spurs and narrowing of the spaces where the nerves exit, potentially compressing the sciatic nerve, resulting in pain, numbness, and weakness along the lower back, thighs, legs, etc.
- Tumours: Tumours can also sometimes lead to sciatica. A growing tumour in the spine or pelvis can put pressure on the sciatic nerve.
- Other conditions that may cause sciatica include pelvic injury or fractures, spinal infections, piriformis syndrome, and more.
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Effective Stretches for Sciatica Pain Relief
Stretching is an effective method for managing sciatica pain, it can help relieve the pressure on the sciatic nerve by loosing the tight muscles in the lower back, hips, thighs, and legs that contribute to pain. Here’s how stretching can help ease up pain:
| How Stretching Helps |
Description |
| Reduces Muscle Tension |
Sciatic usually results from compression of tight muscles which may compress the nerve, stretching helps relax these muscles & reduce pressure on the nerve |
| Improves Flexibility & Range of Motion |
Regular stretching can help improve flexibility in the back, hip, and legs and allow for a greater range of motion reducing stiffness associated with sciatica. |
| Increases Blood Flow |
Stretching is known to improve blood circulation in the body, which can help deliver oxygen and nutrients to the affected area, aiding in the healing process. |
| Relieves Pain |
Stretching can help reduce inflammation and muscle tension which directly alleviates pain & discomfort associated with sciatica. |
Stretches for Sciatica Pain Relief
There are several exercises that can help ease sciatica pain; some of them are mentioned below:
Knee to Chest Stretch:
- Knee to chest stretch is an effective exercise for sciatica pain relief. Here’s how to perform knee to knee-to-chest stretch:
- Lie on the ground or yoga mat with both knees bent and feet on the ground.
- Bend one knee & bring it towards the chest & keep the other leg straight on the ground.
- Hold the stretch for 10 – 30 seconds and repeat the stretch 2-3 times on each side.
Cat-Cow Stretch:
- Cat-cow stretch can help improve the flexibility of the lower back and release muscle tension in the lower back and hip.
- Get on the hands and knees with hands directly under the shoulder and knees under the hips.
- Inhale and gently drop the belly towards the floor, arching the back while lifting the chest & tailbone.
- Now, exhale and round the back towards the ceiling while tucking the chin towards the chest and pulling the belly button up.
- Continue for the cat & cow positions for 5-10 repetitions.
- Piriformis stretch can help relieve sciatica pain caused by piriformis syndrome. Piriformis muscles are deep muscles located in the buttock region. These muscles can sometimes compress the sciatic nerve and lead to sciatica.
- Lie on the back with knees bent and flat feet on the floor.
- Cross one leg over the opposite knee and grasp the thigh of the lower leg.
- Now pull the lower leg gently towards the chest and hold for 10 – 30 seconds and repeat on each side.
Cobra Pose/Stretch:
- Cobra pose of Bhujangasana is a classic yoga pose that can help relieve sciatica pain by stretching the spine and reducing pressure on the sciatic nerve.
- Lie on the stomach and place the hands under the shoulder.
- Position the elbows close to the body.
- Inhale and gently lift the chest & head off the ground while keeping the lower abdomen, thighs, and hips on the ground.
- Hold for 10-30 seconds and repeat for 2-3 times.
Pigeon Pose/Stretch:
- Pigeon stretch helps target the hip flexors, glutes, and piriformis muscle, which may compress the sciatic nerve.
- Lie down on the stomach and move the right leg to the front of the body.
- Put the right knee behind the left wrist while keeping the left leg straight on the floor.
- Now place the weight on the right bent leg and hold for 10-30 seconds, and repeat on the other side.
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FAQs
How to sleep with sciatica?
One can sleep with sciatica on the side while keeping a pillow between the knees to align the spine and reduce pressure on the sciatic nerve.
Why does sciatica occur?
Sciatica results from compression, irritation, or pinching of the sciatic nerve.
How to heal piriformis syndrome quickly?
Recovering from piriformis syndrome quickly involves reducing inflammation, relieving muscle spasms, improving flexibility, and strengthening the affected area.
What is sciatica pain in the leg
Sciatica pain in the leg refers to the pain that radiates along the sciatic nerve from the lower back to the legs.
