Sciatica is a nerve condition that can cause lower back pain, leg pain, tingling and many other symptoms. Up to 40% of people experience sciatica at some point in their lives, research shows. While experiencing this condition can be frustrating, there are ways to get relief. By following physical therapy tips, you can get started on managing your symptoms.
Sciatica develops when the sciatic nerve is pinched or damaged. The sciatic nerve, which is the longest nerve in the body, runs from the lower back into the legs and feet. When this nerve gets compressed by surrounding tissue, you may experience persistent discomfort along the length of your sciatic nerve. Common symptoms include numbness, leg weakness and pain. This pain might feel like a burning, shooting pain running through your leg. Sometimes it feels like a jolt or electric shock, says the Mayo Clinic. If your symptoms are disrupting your life or causing you discomfort, seeking treatment right away can be essential.
4 physical therapy tips and tricks for sciatic pain
- Keep yourself active — Sciatica symptoms often come in waves. When sciatic pain flares up, you might feel like resting all day. However, staying in one position too long may make symptoms worse. This is especially true for sitting. Gentle movement can help keep the sciatic nerve from becoming more irritated. While strenuous exercise can sometimes worsen sciatica symptoms, there are plenty of safe ways to stay active. For example, if you sit for long periods at work, you can break up your sitting time with short walks throughout the day. You can also perform gentle stretches to keep your lower back and hips mobile. Avoid sudden, jerky movements — practice light, steady movements instead. Regular movement works to keep your blood flowing. This can help stop your muscles from tightening and ease sciatic nerve compression.
- Improve your posture — If you have sciatica, improving your sitting posture can be beneficial. Sitting for long hours, especially with poor posture, can put extra pressure on the sciatic nerve. Many people unknowingly slouch forward, rounding their lower back, which can make sciatic pain worse. A good sitting posture helps keep the spine aligned, reducing pressure on the sciatic nerve. Your physical therapist can help you find the best sitting position for sciatica.
- Strengthen your core — Weak core muscles can contribute to poor posture and lower back strain. These factors might make your sciatic pain worse. Strengthening your core helps to stabilize your spine and reduce stress on your sciatic nerve. When trying to strengthen your core, avoid high-impact exercises. Focus on consistency rather than intensity. Repeated on a consistent basis, even small exercises can make a big difference. Potentially helpful core exercises include pelvic tilts and bridges. If you want to know which exercises are ideal for your condition, you can get guidance from a licensed physical therapist. Your physical therapist can help you find exercises that build strength and reduce sciatic nerve pressure.
- Work with professionals — If your sciatic pain isn’t improving or is getting worse, working with a physical therapist may help. Your physical therapist can assess your condition and create a treatment plan to target the root cause of your pain. At the start of treatment, you can expect a thorough assessment. During this assessment, your physical therapist will evaluate things like your posture, physical capabilities and pain levels. They will then work with you to build a personalized treatment plan. A sciatica treatment plan may include hands-on treatments like manual therapy and the Graston Technique®. You may get education on proper body mechanics and injury prevention. Targeted exercises are likely to play a central role as well. By following your structured plan, you can work toward long-term relief and prevent future flare-ups.
Targeted physical therapy exercises for improving sciatic pain
These exercises are designed to stretch tight muscles, improve flexibility and reduce nerve compression. Always perform movements slowly and stop if you feel sharp pain.
- Standing hamstring stretch — Tight hamstrings can contribute to lower back and sciatic nerve pain. Stretching them can help improve mobility. To stretch your hamstrings, stand straight. Rest one foot on an elevated surface, like a step or chair. The other foot should stay planted on the ground. Keeping both legs straight, gently lean forward. You should feel a stretch along the back of your thigh. Hold for around 20 seconds; then switch sides.
- Pelvic tilts — Pelvic tilts can help strengthen your core muscles and improve spinal alignment. Better core strength and spinal alignment can reduce stress on your sciatic nerve. You can start pelvic tilts by lying on your back with your knees bent and feet flat on the floor. From here, tighten your abdominal muscles and press your lower back into the floor. Hold the press for around five seconds; then release. Repeat around 10 times. Though this is a subtle exercise, it can have major benefits for your core and posture.
- Knee-to-chest stretch — The knee-to-chest stretch starts in a lying position, just like pelvic tilts. Keep your knees bent and feet flat; then bring one knee toward your chest. Use both hands to pull your knee toward you. Keep the other leg planted. Hold for 20 seconds; then release and switch legs. Doing this stretch a few times a day on both legs can improve your flexibility and reduce lower back tension.
Address your sciatica with physical therapy at Forever Fit
At Forever Fit, we offer a range of treatments for sciatica. If sciatica is mainly impacting your back, you can access expert back pain services at our Gaithersburg, Maryland, location. You can also receive top-notch treatment at any of our other locations.
Contact our team today to get more expert guidance or to schedule an initial PT appointment.