Sciatic Nerve Being A Pain?

Check out our top 3 exercises you can do to relieve sciatic nerve pain

Dealing with Sciatic nerve pain can be debilitating, affecting daily activities and quality of life. This pain can be caused from nerve compression in your lower back or from muscle tightness in your glutes.

Performing the below exercises daily can help reduce and manage this discomfort

1. Spikey ball release

  • Lying on your back, place the trigger point ball under your bottom on the affected side. Bend the knee keeping your foot on the ground.
  • Try to relax the glute muscle. 
  • Slowly open the bent knee to the side, feeling for areas of increased tension.
  • Hold on a tight/sore spot and take 3 breaths, trying to relax the muscle.
  • Close the knee back to the starting position.
  • Repeat for 1 minute.
  • Note: It is normal for discomfort to radiate or spreads around the glut/hip or back area however pain should NOT shoot down the leg. If this happens then move the ball slightly to alleviate this sensation. 

2. Cobra 

  • Lying on your stomach with hands under your shoulders.
  • Press through your hands to lift your chest and stomach off the floor.
  • Try to keep the muscles in your bottom and legs relaxed, taking all the weight in your arms.
  • Hold for 2 seconds, lower and repeat 8 times.
  • Note: You should feel light pressure or resistance in the lower back but NOT an amplification of leg pain. It should feel as though the resistance improves as you slowly repeat. If pain amplifies or leg pain develops then stop the exercise. 

 3. Nerve floss 

The goal here is to gently glide the sciatic nerve through surrounding tissues improving mobility and reducing compression.

  • Lying on your side with the sore side up, knees bent with a pillow in between.
  • Flexing your top foot, begin to kick the leg straight until you feel a light stretch in the back of the thigh, knee or calf.
  • Then return to the starting position.
  • Perform 10 repetitions.
  • Note: no lower back pain should be felt during this exercise and it should not amplify the sciatic pain. Start off with small movements and if pain worsens stop the exercise. 

Sciatica can be complicated and targeted assessment and care is the best approach. If your symptoms are persistent, difficult to relieve, debilitating or otherwise concerning – we are here to help.

With a wealth of experience and expertise we will help you get back on track – pop into the clinic for further assessment to assist in settling down your leg pain.

~ Letitia Reus