Treatment for sciatica pain starts with these two stretches

Sciatica is one of the most common causes of one of the most common types of pain: lower back pain. The sciatic nerve roots run into the spinal cord in your lower back, and this nerve branches into two sections that run through each buttock and down the back of both legs. 

Lower spine misalignment or disc issues can lead to irritation or pinching of the sciatic nerve roots. In turn, these can cause pain, numbness and weakness in your lower back and legs. Physical therapy is one treatment option for sciatica, and physical therapists often use two stretches as treatments for sciatica pain. 

1.  Pelvic tilt

One of the stretches often used in sciatica pain treatment plans is the pelvic tilt. There are many muscles connected to the pelvis, and this includes muscles in your lower back. Tightness in these back muscles can be a factor in irritating the sciatic nerve. The pelvic tilt is a stretch that’s designed to gently stretch these muscles, which can help decrease nerve irritation.

How to do the pelvic tilt stretch

  • Start by lying down on the floor or bed so that you’re flat on your back. Your knees should also be bent so that your feet are flat on the floor. 
  • Tighten your abs, hips and glutes to tilt your pelvis up toward the ceiling. It should feel like you’re drawing your belly button in toward the floor as you do this. 
  • Hold this position for five to 10 seconds. 
  • Slowly return to the starting position and rest for a few seconds.
  • Repeat the steps until you’ve done 15 to 20 repetitions.

2.  Sciatic mobilizing stretch

Nerves can glide forward and backward or side to side as your body moves. Sciatica can decrease the gliding ability of the sciatic nerve, and this is why a physical therapist could recommend certain stretches for your sciatica treatment. An example is the sciatic mobilizing stretch, which can help increase this nerve’s ability to move with your body. 

How to perform the sciatic mobilizing stretch

  • Lie on your back with your knees bent and feet flat on the floor. Place a towel or small cushion under your head if necessary, and keep your chin tucked in. 
  • Bend your left knee up toward your chest.
  • Wrap your hands around the back of your thigh to help support the leg, and then slowly straighten your knee as far as possible. 
  • Hold this position for 20 to 30 seconds while breathing deeply. 
  • Slowly return your knee to the starting position.
  • Repeat the steps with your right leg and continue to repeat them until you’ve done two or three repetitions with both legs. 

SSOR offers other forms of sciatic pain treatment besides stretches

Don’t rely on stretches alone for sciatica pain treatment. Let our SSOR physical therapy team build you a personalized therapy plan that targets your symptoms with multiple therapy methods. We’ll start by doing a complimentary screening on you. This is intended to help us understand exactly how sciatica is affecting your body. Then, our team will create an individualized plan that’s specific to your needs, and your plan could include therapy techniques like: 

Take the next step to start getting our help with sciatica. Contact us today for more information or to schedule an initial appointment.