While there are several treatment options for sciatica, physical therapy has been shown to be one of the most effective in reducing pain and improving mobility. Physical therapy for sciatica typically involves a combination of exercises, stretches, and manual therapy techniques.
Sciatica stretches are an important part of physical therapy for sciatica. These stretches help to improve flexibility and reduce tension in the muscles surrounding the sciatic nerve. Some of the best sciatica stretches include:
- Hamstring stretches: Tight hamstrings can contribute to sciatica pain, so stretching these muscles can help to alleviate symptoms. One effective hamstring stretch is the seated forward bend, in which you sit on the floor with your legs straight out in front of you and reach forward to touch your toes.
- Piriformis stretches: Tightness in the piriformis muscle can cause pressure on the sciatic nerve. A great exercise to combat this is the figure four stretch, in which you lie on your back with your knees bent and feet on the floor, cross one ankle over the opposite knee, and gently pull your knee towards your chest.
- Knee to chest stretch: This stretch helps to elongate the lower back muscles and reduce pressure on the sciatic nerve. To perform it, lie on your back with your knees bent, and pull one knee towards your chest while keeping the other foot on the ground.
- Hip flexor stretches: Tight hip flexors can contribute to lower back pain and sciatica. One thing you can do for this is the lunge stretch, in which you step forward with one foot and bend your knee, while keeping your other leg straight behind you. In addition to stretches, exercises for sciatica can also be helpful in relieving pain and improving mobility.
- Core strengthening exercises: A strong core can help to support the lower back and reduce pressure on the sciatic nerve. Exercises like planks and bird dogs are effective for strengthening the core.
- Aerobic exercises: Low-impact aerobic exercises like walking and swimming can help to improve circulation and reduce inflammation in the lower back and hips.
Any exercise program should be devised by an expert physical therapist, who’ll work with you to customize your stretching and aerobic exercise program and recommend other exercises to strengthen the muscles of your back, abdomen, and legs.
Physical therapy for sciatica may also include manual therapy techniques like massage and spinal manipulation. These techniques can help to improve circulation and reduce tension in the muscles surrounding the sciatic nerve.
With a good regimen and over-the-counter medicine, 80% to 90% of the people with sciatica get better without surgery, and about half of these recover from an episode fully within six weeks.
Here at Therapy In Motion, we want to help you live your best, pain-free life. Contact us today and book your appointment with Dr. Abe and his team!