The first line of intervention for sciatica should definitely be physical therapy because it is active, it is educational, and the primary goal is to restore function and make each patient independent.
They may find relief with an in-home exercise program tailored specifically to their pain. Martinez says that anyone experiencing even mild sciatic nerve pain for more than a month should see a doctor or physical therapist. “If one feels better, that is the treatment you want to pursue,” she advises. She suggests adjusting the positions slightly, such as pulling your knees in more or less, and noticing how they feel. If you have any kind of pain, you should stop.”Ĭorina Martinez, a physical therapist at Duke Sports Medicine Center and member of the American Medical Society for Sports Medicine, says that there’s no one-size-fits-all exercise for people who have sciatic nerve pain. “Most people who demonstrate the exercises have great flexibility and have been doing it for years.
“Don’t think that because of what you see on YouTube or TV that you can get into these positions,” he says. Kovacs emphasizes that you shouldn’t assume that you’ll be as flexible as the exercises ideally call for. Do the stretch for each leg 3 to 5 times.
Share on Pinterest The reclining pigeon pose is one of several pigeon stretches that can help stretch the piriformis muscle.
Mark Kovacs, a certified strength and conditioning specialist, adds that the best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.” Often, the most problematic body parts are the lower back and hips.ĭr. “Identifying what doesn’t move is the first step toward solving the problem,” she explains. This can result in sciatic pain.Ĭertified physical therapist Mindy Marantz says that sciatica pain can occur for a variety of reasons. Sometimes this muscle can spasm and trap the sciatic nerve, which is located nearby. Your piriformis muscle extends from your buttocks at the edge of your spine all the way to the top of your thigh. Sciatic pain can also happen due to a condition called piriformis syndrome. narrowing of the spine canal (called spinal stenosis).Sciatic pain happens when there’s a problem anywhere along this pathway. The sciatic nerve begins at your lower back, your hips, and your buttocks, going down each of your legs and bending at the knees. You probably know more than one person with this condition, as it’s relatively common with a lifetime incidence of 10 to 40 percent. Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch.