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4 Simple Exercises for Sciatica

4 Simple Exercises for Sciatica

What is Sciatica? 

‘Sciatica’ is an umbrella term describing radiating pain that can span from your lower back down to the top of your calf. It is an irritation of the long nerve that runs between your hamstrings and has many possible causes including back injury, poor posture, tight muscles or repetitive strain.

As physiotherapists, we aim is to reduce the pressure on the nerve by gently mobilising the nerve itself, as well as stretching surrounding muscles which can become tight and restricted.

4 Exercises for Sciatica for you to try 

1) Knee hugs-Lay on an exercise mat or carpeted floor, gently pull one knee to chest using both hands, hold as a stretch for 30 seconds then repeat on the other side, make sure your head and neck remain relaxed throughout.

2) Back extensions -Turn onto your front, gently raising your head, chest and shoulders by pushing up with your arms. Your pelvis and legs should remain fixed on the floor. Start on your forearms and then push up onto your palms trying to straighten your arms. Hold for 30 seconds.

3) Buttock stretch -Laying on your back, bend your left leg and then place your right foot in front of your left knee. To increase the stretch, gently pull the left leg towards you with both hands. Hold for 30 seconds, then repeat the other side.

4) Hamstring stretch -Standing, place one heel on a small step, straighten the leg and pull your toes towards you. Make sure you keep your back straight. Hold for 30 seconds then repeat the other side.

Complete each of these exercises 3 times per day. As you become more flexible, you should notice an improvement in your symptoms within the first few days of exercise. Cease the exercises if you start to feel pain.

If these do not help or the pain is too intense then make an appointment to see one of the Physiotherapists.

We are here to help

Ashley Fowler
Chartered Physiotherapist

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