Category Archives: Back

Understanding Sciatica: Causes, Symptoms, and Effective Relief

Understanding Sciatica: Causes, Symptoms, and Effective Relief

- Back, Blog, Hip, Leg

Understanding Sciatica: Causes, Symptoms, and Effective Relief

What is the sciatic nerve, and where is it?

Your sciatic nerve is the longest and largest nerve in your body. It is up to 2 centimeters wide, about the same width as a penny. There are two sciatic nerves in your body. One on each side of your body, the left and the right side. Each sciatic nerve is actually a bundle of five nerves that stem from the lower part of the spine, between five different parts of the vertebral column. They then come together to form a cord of nerves that runs through the opening of the pelvis, all the way down to the bottom of the leg.

Physical Therapy Appointment

Symptoms of Pain from Sciatica

Sciatica occurs when there is pressure, trauma, decreased mobility, or inflammation of the nerve bundle, causing mild to severe pain in any area where the sciatic nerve runs.

Any of the following Sciatica symptoms can occur at any point from the lower back down to the feet.

  • Lower back pain
  • Burning or an electric shock-like pain
  • Tingling or “pins and needles” Numbness
  • Muscle weakness
  • Bladder/bowel Incontinence

Possible causes of Sciatic Pain Include:

Stretches that can Help Prevent and Alleviate Sciatica Pain from Flare-Ups

You can do these exercises at home, but it’s best to check with your doctor or a physical therapist before you try them. Try to do these moves at least twice a week, but you can do them more often if you feel relief. Do not do any exercise that makes your pain worse. You can also try these Ice/Heat Remedies to alleviate the pain immediately.

1. Seated Glute Stretch (Piriformis Stretch) – Stretched the glutes and lower back

Sit on a chair, with your legs on the floor. Bend the right leg, putting your ankle on top of the left knee. Lean forward and allow your upper body to reach toward your thigh. Repeat with the left leg on top of your right knee.

2. Knee to the opposite shoulder – loosens gluteal and piriformis muscles surrounding sciatic nerve

Lie on your back and bend your right leg towards your chest. Gently pull your right leg across your body toward your left shoulder. Hold this position for 30 seconds. Repeat with the opposite leg.

3. Standing hamstring stretch – eases pain and tightness in the hamstrings caused by sciatica

Begin by standing, and place your right foot on a higher surface, like a chair, an ottoman, or a step on a staircase. Flex your right foot, keeping your leg straight. A slight bend in the knee is OK. Bend your body forward slightly toward your foot. Make sure you bend enough to feel relief, not pain! Hold for 30 seconds and repeat with the opposite leg.

The Best Way to Treat Sciatica

Alleviating pressure on the sciatic nerve is the best way to treat sciatica. Although certain cases of sciatica can only be cured permanently through surgery, most can be managed with non-surgical treatments such as physical therapy. About 3 out of 4 people with sciatica usually improve and get fast sciatica relief in a few weeks. However, this is often easier said than done, especially if you’re unsure where the nerve compression has occurred and which exercises are likely to release this pressure. We know how much of a challenge sciatica pain can impose on your quality of life, and we are ready to help you start your journey toward relief and be by your side every step of the way.

physical therapy near me

gardening ergonomics

Gardening Ergonomics

- Back, Blog

gardening ergonomics

It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and watering cans. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics and follow general safety to avoid muscle aches and potentially serious injuries. The number one injury associated with gardening is low back pain. If you have experienced a recent injury or pain, we can help you recover.

Physical Therapy Appointment

Here are a few tips to make your gardening experience more enjoyable and less painful.

LIFTING:

Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.

PLANTING:

Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.

WEEDING:

Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas. Depending upon your fitness and capability levels, we have 3 ways to pull out weeds without injuring your back. No matter which option you choose, you need to: Stretch before you get started, Take breaks, and Never twist your back. Only work in the area directly in front of you.

 

MOWING THE LAWN:

Another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.

Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, remember to contact your physical therapist. They can help alleviate your symptoms and educate you on proper body mechanics.

gardening

GARDENING STRETCHES

Stretching before you start gardening can help you from experiencing pain later. Here are some stretching techniques to help get you started!

Gardening Stretches

1.) Fold your hands together and turn your palms away from your body, but this time extend your arms overhead. You should feel the stretch in your upper torso and shoulders to your hand. Hold for 10 seconds and repeat eight times.

gardening stretches

2.) Place your hand just above the back of the elbow and gently push your elbow across your chest toward the opposite shoulder. This is a stretch for the upper back and shoulder. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

3.) Raise one arm overhead. Bend the elbow. Place the opposite hand on the bent elbow and gently push the elbow back further. This is a stretch for the triceps. Stretch both the right and left arms. Hold for 10 seconds and repeat eight times.

gardening stretches

4.) Extend an arm in front of you, making sure the elbow is completely straight. With your palm down, take the opposite hand and bend in the wrist downward. Then turn the palm up, and stretch the wrist backward. This stretches the forearm and wrist muscles. Hold for 10 seconds and repeat eight times.

If you are experiencing pain, trust a licensed professional. Our therapists will help identify the cause of your pain and work with you to help it go away, and prevent pain and injury in the future.

physical therapy near me

The warm-up exercises were developed by professional hand therapists who are occupational and physical therapists specializing in the treatment of the hands, arms, and shoulders. These exercises and tips have been designed to supplement more commonly known gardening safety practices that concentrate only on preventing back injuries.
For more information visit: www.asht.org

snow shoveling safety tips

Snow Shoveling Safety Tips

- Aging, Back, Blog

snow shoveling safety tips

Snow Shoveling: A common cause of soft tissue injuries & low back pain

An average of 11,500 people are treated at emergency rooms for injuries and medical emergencies related to snow shoveling each year, according to a report released Jan. 17 by the Center for Injury Research and Policy at Nationwide Children’s Hospital.  Data from between 1990 and 2006 shows the majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. Acute musculoskeletal exertion was the cause of injury in 54 percent of the cases, followed by slips and falls (20 percent) and being struck by a snow shovel (15 percent).  Study authors recommended individuals talk to their doctor before shoveling snow, particularly those who do not exercise regularly, have a medical condition or are in a high-risk group. They also recommended alternative snow removal methods.

Clearing snow & Ice

Clearing snow and ice from driveways and sidewalks is hard work. To prevent injuries, follow these safety tips from the National Safety Council, the American Academy of Orthopaedic Surgeons, and other prevention organizations.

  • Dress warmly, paying special attention to feet, hands, nose,
    and ears.
  • Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
  • Do light warm-up exercises before shoveling and take
    frequent breaks.
  • If possible, push snow in front of you. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.

Use ergonomic lifting technique

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.

  • Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
  • Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
  • Keep your loads light and do not lift an object that is too heavy
    for you
  • If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
  • Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
  • Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
  • Walk to the new location to deposit the item rather than reaching or tossing

Video provided by the Center for Physical Rehabilitation with locations throughout Grand Rapids, MI. Check them out online here.

snow shoveling safety tips PTandMe

SENIORS NOTE:

Whenever possible, avoid shoveling snow first thing in the morning. If this is not an option, a proper indoor warm-up will prepare the body for additional activity. Jogging in place, or using a treadmill or stationary bike for 5-10 minutes are options for safely raising the heart rate while in a neutral temperature. As with any exercise, drinking lots of fluids will help maintain electrolyte balance and prevent fluid loss.

 

For more cold weather safety tips to keep you out of harm’s way this winter check the articles below!

Staying Warm in Winter PTandMe  Winter Safety PTandMe  

 

Need help from a physical therapist?

We work with expert teams around the country to make sure you have access to the best care possible.

physical therapy near me

Lifting Safety Tips PTandMe

Avoid Back Pain with These 8 Back Safety Tips

- Back, Blog

Lifting Back Safety Tips PTandMe

During the holidays, back injuries become more prevalent as people maneuver themselves up and down ladders and stairways while carrying or lifting heavy objects. A little bit of lifting safety can go a long way to keeping your holiday season bright.

physical therapy near me

1. SIZE UP THE LOAD

Check to ensure the load is stable and balanced.

2. PLAN THE JOB

Consider all possibilities. Is the path clear? What is the weight of the load? How much stress will be placed on your back? Is there traffic, a tripping hazard, a doorway to go through, or a stairway to go up or down? Avoid carrying an object that requires two hands to hold, either up or especially down, a flight of stairs.

3. ESTABLISH A BASE OF SUPPORT

Use a wide, balanced stance with one foot in front of the other. Make sure you have firm footing and your feet are shoulder-width apart. This staggered stance gives you the stability of not falling over and being able to secure the load.

4. BEND YOUR KNEES, KEEP YOUR HEELS OFF OF THE FLOOR AND GET AS CLOSE TO THE OBJECT AS POSSIBLE.

Always lift with your legs and not your back.

Proper Lifting Technique PTandMe

5. BE CERTAIN YOU WILL BE ABLE TO MAINTAIN A HOLD ON THE OBJECT WITHOUT HAVING TO ADJUST YOUR GRIP LATER.

You can use gloves to help maintain an adequate grip, but don’t rely on gloves because they can de-sensitize the fingers making you unable to feel the object.

6. LIFT GRADUALLY

Lift gradually with your legs without using jerky motions.

7. KEEP THE LOAD CLOSE TO PREVENT ARCHING YOUR LOWER BACK.

As you begin the lift, tighten your stomach muscles, and keep your head and shoulders up. The closer the load is to your spine, the less force will be placed on your back.

8. PIVOT

Don’t twist. Move your feet in the direction of the lift. This will eliminate the need to twist at the waist.

Whether at home or at work safe lifting practices can keep your back healthy and safe. Before lifting heavy objects decide how you will lift carry & place the item before you pick it up. If you are experiencing persistent pain, please contact us. We want to help you to be at your best this holiday season.

Physical Therapy Appointment

Low Back pain exercises

Top 5 Low Back Pain Exercises to Reduce Back Pain

- Back, Blog

Exercises to reduce back pain

How to Reduce Low Back Pain

Over time, we develop arthritic changes in our back due to normal wear and tear. Below is a list of low back pain exercises that can help reduce lower back pain. These exercises will help you, in time, return you to your normal activities and improve your quality of life.

Top 5 Exercises to Reduce Back Pain

1. LOWER TRUNK ROTATION

Lie on your back with your knees bent.
Keep your feet and knees together and lightly rotate your spine.
Stop the stretch when you feel your hips coming off of the table. Only rotate to approximately 45 degrees and rotate back and forth like a windshield wiper.
Repeat for 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

2. ABDOMINAL BRACING

Lie on your back with your knees bent. Slightly elevate your hips but not high enough to where it comes off of the table. Simultaneously, squeeze your abdominal muscles down towards the table. Continue to breathe.

Hold this for 10 seconds and rest for 10 seconds. Repeat for 2 minutes.

What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

3. SINGLE KNEE TO CHEST

Bring one knee to your chest.

Hold for 5-10 seconds. Repeat alternating legs to your chest for a time of 2 minutes.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

4. FIGURE 4 STRETCH

Cross one ankle over to the opposite knee and press down on the resting leg. You should feel the stretch in your hip.

Hold this stretch for 30 seconds if you can tolerate it. Repeat for 3 repetitions, then switch legs.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

5. PIRIFORMIS STRETCH

Cross one ankle over to the opposite knee. Pull the resting knee across your body and up towards your chest. (You should aim for your opposite shoulder as a reference). This stretch should be felt over the crossed leg buttock.

Hold for 30 seconds if you can tolerate it. Repeat for 3 repetitions on each leg.
What are some Physical therapy exercises for lower back pain: The top 5 low back pain exercises.

Written by Laura Mata, OTR/L, PT, DPT, Director at Star Physical Therapy Services – Fairfield
To learn more about Star Physical Therapy Services click here.

 

For more information about back pain, and physical therapy click the links below.

beware bed rest for back pain  chronic back pain  low back pain relief

Back Pack Safety

Backpack Safety 101

- Back, Blog, Pediatrics

Back Pack Safety
With summer coming to an end and the need for school supplies and backpacks returning, here are a few tips to keep in mind when shopping with your child. Continue below for back pack safety tips to make sure your kids don’t have any unnecessary back pain this year.

Size

  • Should Not Extend Above Shoulders
  • Should Rest In Contour Of Low Back (Not Sag Down Toward Buttocks)
  • Should Sit Evenly In Middle Of Back

Fit

  • Shoulder Straps Should Rest Comfortably On Shoulders And Underarms, With Arms Free To Move – Tighten Shoulder Straps To Achieve This Fit
  • Tighten Hip And Waist Straps To Hold Pack Near Body
  • Padded Straps Help Even Pressure Over The Shoulders

ThinkstockPhotos-78779211

Weight Of Pack

  • Should Never Exceed 15% Of The Child’s Weight To Avoid Excess Loads On The Spine

BackPack Weight Charts

Lifting Of Pack

  • Proper Lifting Is Done By Bending The Knees, Squatting To Pack Level, And Keeping Pack Close To Body To Lift First To Waist Level And Then Up To Shoulders

Carrying The Pack

  • Keep Both Shoulder Straps In Place And Pack Centered
  • Spinal Forces Increase With Distance From The Body’s Center

Posture

  • Uneven Stresses On The Spine Can Cause Muscle Imbalances. This Can Lead To Pain And Possibly Functional Scoliosis.

If your child does start to complain of constant back pain, talk to your pediatrician and make sure that it isn’t a more serious issue such as scoliosis.

Scoliosis is a medical condition in which the spine is curved either front to back or side to side and is often rotated to one side or the other. It can occur at birth (congenitally), develop over time having no obvious cause, but often seen related to posture and growth (idiopathically) or due to an injury or the other condition (secondarily), such as cerebral palsy or muscular dystrophy. The most common type is adolescent idiopathic scoliosis. It usually develops between the ages of 10 and 15, during periods of rapid growth. There are two kinds of curves, single or “C” curves and double or “S” curves. “C” curves are slightly more common than “S” curves. The curve can occur in the upper back (thoracic), lower back (lumbar), or a combination of both.

Strength for necessary upright postures of daily life is essential. Sometimes it cannot be maintained due to a “growth spurt,” fatigue from daily postural demands or poor postural habits common among adolescents. A physical therapist can analyze a patient’s history, habits and activities which may be contributing to their curvature and symptoms. Common findings include tightness and decreased motion and strength in the hips and pelvis, causing the lumbar spine to compensate with side bending and rotation. Treatment will include muscular re-educating techniques and manual techniques to restore motion, posture training, specific strengthening and home exercises.

PT News PTandMe

PT News May 2023

- Back, Blog, Hand, PT News, Sports and Fitness

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout May 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

physical therapy near me

low back pain

1. Is a Painful Herniated Disc Throwing Off Your Routine? PT Could Help

Written by Wright Physical Therapy with locations throughout Southern ID

f your doctor believes your disc is herniated, a magnetic resonance imaging (MRI) scan may be done to confirm the diagnosis. From this scan, your doctor will be able to clearly see if there is a herniated disc in the lower back region. If the disc is putting pressure on the spine, it can be detected. Your doctor will then provide you with a treatment plan, and will likely recommend physical therapy for pain relief…  Read more

 

hydrate

2. Warm Weather Exercise Tips

Written by The Center for Physical Therapy an outpatient physical therapy practice throughout Greater Grand Rapids, MI.

Exercising outside in the heat and humidity is not for the faint of heart, hot temps require some adaptations for the outdoor exerciser. The heat doesn’t have to put a stop to your outdoor exercise, but it will require you to listen to your body, be smart and be open to adapting your plans. Stay cool and stay smart!  Read more

 

3. May is Arthritis Awareness Month

Written by Horizon Rehabilitation & Sports Medicine, an outpatient physical therapy group with locations in and around Hilton Head, SC.

Arthritis isn’t just physically painful, but can also be isolating and discouraging. In simple terms, arthritis is the inflammation of one or more joints. It causes pain and stiffness that can worsen as you grow older. Arthritis is a reference to joint pain, or disease itself, and can cause permanent joint problems. It is most common in women, but studies show that some form of arthritis can be found in over 300,000 children. Arthritis, however, typically affects more people as they age. Read more

We hope you enjoyed our picks for the PT News May 2023 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

Why wont my back pain go away

Why Won’t My Back Pain Go Away?

- Back, Blog

Why wont my back pain go away

Chronic back pain

Why Won’t My Back Pain Go Away is one of the most common questions we hear from patients when they come in for an appointment.  Unsurprisingly it’s also one of the most common conditions for patients seeking help from our physical therapy clinics. When suffering from back pain, it’s best to start the recovery process as soon as possible rather than hoping the pain will subside, as this could develop into chronic back pain. “If you wait to do something about lower back pain until it has become debilitating, you’ve waited too long.” States Dr. Hosun Hwang, a spine specialist at Houston Methodist.

Physical Therapy Appointment

When to know if your back pain has become chronic

Back pain tends to become chronic if the pain is persistent for three months or longer. In most cases, chronic back pain is related to your age, but it can also result from a new or previous injury, whether from sports, the workplace, etc. Back pain can also worsen if not treated properly or treated at all. Research suggests that between 60-75% of the population who experience back pain once will experience recurring or chronic problems. That is because most patients will not consult their physician for first-time problems, resulting in the patient continuing to experience chronic back problems. Contacting your local physician or physical therapist on the first onset of back pain is beneficial in finding answers to why you are experiencing your back pain and helps determine the next steps in your recovery process.

How can physical therapy help with chronic back pain?

Physical therapy can help restore the ability to conduct your daily routine without pain or discomfort. Large-scale studies have shown that physical therapy can provide up to 60% improvement in lower & chronic back pain.

Some of the most commonly seen back pain conditions seen by physical therapists include:

Physical therapy is the best non-surgical & non-invasive option for treating chronic back pain. Exercise plays a big part in physical therapy and is also the base foundation for chronic back pain treatment while being one of the first treatments you should consider under the supervision of your physician and physical therapist. However, the exercise must be specific to your problem. Talk with your physical therapist to conduct a treatment plan that is right for your pain and condition.

Physical therapy treatment for chronic back pain

Physical therapy treatments offer a comprehensive approach by incorporating manual therapy and prescriptive therapeutic exercise. Physical therapy programs strive to improve the patient’s physical condition and symptoms while providing them with movement awareness, knowledge of safe positions, functional strength, and coordination, all promoting chronic back pain management and healing.

Treatments offered may include:

  • Comprehensive evaluations with an emphasis on finding the root of the problem
  • Individualized & specific exercise programs to start the healing process
  • Manual therapy (hands-on treatment)
  • Progressive Home Exercise Programs to help restore independence and self-management

These treatments are tailored to the specific symptoms of your condition and diagnosis and are different for each patient. If you are experiencing back pain, you may benefit from an individualized consultation with a physical therapist. Find a PT near you today to get started on the road to recovery.

physical therapy near me

PT News PTandMe

PT News January 2023

- Back, Blog, Industrial Rehab, PT News, Sports and Fitness

PT News PTandMe

This time in PT News we recap what our clinics have been posting throughout January 2023. We are excited to bring you current physical therapy-based posts featuring published articles from PTandMe partnering clinics!

Stretching

1. The Secret Benefits of Stretching Before and After Your Workout

Written by Wright Physical Therapy with locations throughout Idaho

Answer this question. If you do work out regularly, are you stretching properly? If you’re not stretching before and after your workout, you’re not really taking advantage of a complete workout routine. Stretching exercises are a staple of physical therapy for many reasons.  Read more

 

Low Back Pain Physical Therapy

2. Spondylolisthesis: An Unknown Cause of Back Pain and How to Treat it.

Written by JACO Rehab an outpatient physical therapy practice with 4 locations in O’ahu, HI

In rare occasions, back pain, stiffness, numbness and tingling down the legs, or weakness in the legs can be associated with spondylolisthesis. Let’s take a closer look at spondylolisthesis and how physical therapy can help treat it! Read more

 

3. Reducing Work Place Injuries

Written by The Center for Physical Therapy, an outpatient physical therapy group located throughout Greater Grand Rapids, MI.

As companies continue to search for ways to offset the increasing cost of doing business, minimizing workman compensation costs is an effective way to reduce medical costs. When an employee sustains an on-the-job injury, the potential cost to the company can be significant. It is estimated, the cost incurred by the company to treat an injury from onset to return to unrestricted work is around $70k thus requiring companies to produce more goods to help offset work comp costs.  Read more

We hope you enjoyed our picks for the PT News January 2023 edition.

Find these locations and others to start feeling better today!

Physical Therapy Appointment

Stretches to Relieve Sciatica Pain

Stretches for Sciatica Pain Relief

- Back, Blog, Hip

Stretches to Relieve Sciatica Pain

What is Sciatica and the Sciatic Nerve?

The sciatic nerve is the longest and thickest nerve in the body.
It starts with five nerves in the lower back that come together and form one nerve that runs through the buttocks and down the leg. When there is inflammation of the sciatic nerve it is called sciatica. It can cause a burning or shooting pain in the buttocks or a pain that goes all the way down the leg and usually occurs only on one side.

Common Signs and Symptoms

  • Pain in the back of the thigh, usually traveling below the knee; may be worse with bending, sneezing, coughing, straining, or prolonged sitting
  • Numbness or weakness affecting the thigh, lower leg, ankle, or foot
  • Occasionally, pain in the back or buttocks

Common Causes of Sciatica 

Inflammation of the sciatic nerve because of irritation from a variety of sources, which include:

  • Trauma
  • A ruptured disk
  • Arthritic spurs of the spine
  • Spondylolisthesis (slippage of the vertebrae)
  • Pressure from muscles of the pelvis (hamstring, piriformis)
  • Prolonged sitting on a wallet

5 Simple Stretches to Relieve Sciatica Pain:

Pigeon Pose (Reclining)

This is a great pose for opening the hips and stretching the back (this is also used in yoga).
1. Begin by lying on your back. Bring one of your legs upward, to a right angle. Lock both of your hands behind your thigh.
2. Bring up your other leg, placing the ankle on top of the opposite knee.
3. Hold the position. This helps stretch the piriformis muscle, which is often a cause of sciatic pain.
4. Switch legs and repeat the exercise.

Pigeon Pose (Sitting in Chair)

Sciatica Stretches

This exercise is recommended if you can easily perform the pigeon pose. Try it out!
1. Sit on a stool or chair, with your legs directly in front of you.
2. Bend your right leg. Put the ankle on top of your left knee.
3. Lean forward, pushing your upper body towards your thighs.
4. Hold this position for 15-30 seconds to stretch out the muscle in the lower back and glutes.
5. Repeat on the other side.

Knees To Opposite Shoulder

Sciatica Stretches

This stretch offers sciatica pain relief by stretching and loosening both the piriformis and gluteal muscles.
1. Begin by lying on your back, and extending your legs.
2. Bend your right leg gently, clasping your opposite hand around the knee.
3. Pull the right leg across your body towards the opposite shoulder, holding it for up to 30 seconds. Pull only hard enough to feel a stretch – if you feel pain, reduce the force you’re using.
4. Push your knee down, returning to the starting position.
5. Repeat for a total of 3 reps, alternating each leg.

Sitting Spinal Stretch

Spinal Stretch for Sciatica Pain

This stretch helps relieve back pain and decompress the spine. It’s quite simple!
1. Sit on the ground in a neutral position, with your legs stretched outward.
2. Bend your right knee until you put your foot flat on the floor, past your opposite knee.
3. Place your left elbow on the right knee. Gently turn your body toward the right, flexing the spine.
4. Hold the position for 3 seconds and repeat for 3 reps on either side.

Standing Hamstring Stretch

This stretch helps relieve hamstring tightness caused by sciatica.
1. Find a flat, elevated surface such as a bench or a chair that’s at (or below) hip level. Place your right foot on this surface.
2. Keep your leg and toes straight. Bend your body forward, towards your foot, like you’re trying to touch your toes. The deeper you bend, the more intense the stretch.
3. Push the hip of your raised leg downward. Hold for 30 seconds and repeat on the opposite side.

There is no one-size-fits-all exercise for sciatic nerve pain. Never force yourself through an exercise that doesn’t feel right. Instead, focus on finding the ones that work for you! As you improve, you may be able to do some movements that didn’t work at first. Anyone experiencing pain for more than a month could benefit from seeing a physical therapist. Physical therapy and exercise help strengthen and mobilize tissues in the lower back, pelvis, abdomen, buttocks, and thighs. Commitment and frequency are important attributes of a successful treatment outcome when using physical therapy and exercise for sciatica.

physical therapy near me

Resources

Special thanks to North Lake Physical Therapy in Portland, OR for posing for our stretches!

https://www.healthline.com/health/back-pain/sciatic-stretches#What-is-the-sciatic-nerve? 
https://www.webmd.com/pain-management/sciatica-exercises-pain-relief
https://www.movementforlife.com/articles/physical-therapy-sciatica-5-stretches-pain-relief
https://www.suburbanortho.com/wp-content/uploads/2017/03/Sciatica.pdf