Sciatica can be such a debilitating condition and thankfully most episodes of it resolve but could you be prolonging your agony by overstretching the sciatic nerve?
YES! Resoundingly yes. I see and treat a lot of sciatic pain in my clinic and in many cases I see people trying to stretch out the sciatic nerve to get some symptom relief. In many cases, this can make sciatic symptoms worse.
I tell my patients to stop stretching their sciatic nerve and to follow a more efficient way of releasing the problem with some evidence-based exercise instead.
To see and understand why my approach is so successful let’s quickly review what sciatica is.
What is sciatica?
Sciatica is nerve pain that can run from your back, through your bottom and down the back of the leg to the foot. It is most common in the bottom and back of your leg. It happens when the sciatic nerve, the largest nerve in your body, gets irritated or compressed.
When the sciatic nerve is irritated by a herniated (slipped) disc, bone spur, or tight muscle, it may become irritated and inflamed, this can cause:
- Pain in your back, buttock or leg or from the back to the foot. This pain is often sharp and stabbing.
- Tingling along the path of the nerve.
Sciatic pain can range from mild to severe and often feels like a sharp, burning, or shooting sensation.
It is often aggravated by prolonged sitting or sitting in a position with the legs outstretched.
Home Test to see if you have sciatica
If you want to be sure that what you are experiencing is true sciatica there are some simple home tests you can perform which will give you some useful additional information.
Test 1 – Chin Tuck
In a comfortable sitting position drop your chin onto your chest. If this reproduces any of your symptoms this could indicate that you have sciatica.
Test 2 – Leg Extension
Again, in a comfortable sitting position. Straighten out the affected leg in front of you. Hold for a few seconds. If this reproduces your symptoms this is a strong indicator that you may have an irritated sciatic nerve.
Test 3 – Combination Test
This is where we combine Test 1 and Test 2.
First, drop your chin onto your chest and then extend your affected leg out in front of you.
Does this bring on your symptoms? If so you may have sciatica.
Stop Stretching Your Sciatica!
So now that we’ve given it a test and we think we have sciatica let’s look at my 3 step strategy to help you overcome it.
When your sciatic pain is acute (new) and painful, over-stretching of the sciatic nerve or the muscles that surround the sciatic nerve can make your symptoms worse and prolong your agony.
Remember that the nerve is angry and inflamed and that aggressive stretching of the hamstring or gluteals could place pressure on the nerve and irritate it further. Instead, we need to address the nerve as well as the underlying causes of the sciatica.
Your new Sciatica Plan
1. Floss the Nerve
Instead of stretching the hamstring, try this instead:
Lie on your back and grasp the affected leg behind the knee with both hands and pull the knee towards you. Straighten your knee as much as your pain allows. At the point of pain, bend the knee again
30 Repetitions
2. Lying Lumbar Extensions
This is to help ease any disc herniations and to improve lumbar spine mobility.
Lie on your stomach, preferably on the floor but if this is too uncomfortable for you, try lying on a bed.
Step 1 – Lie in this position with your head resting on your hands for 1 minute if able.
Step 2 – Push up onto your elbows and rest in this position for 2-3 seconds.
Step 3 – Lower your upper body to the floor and rest in this position for 2-3 seconds.
10 Repetitions.
3. Open Your Hips
There are several ways to do this but give this one a try:
Adopt a position on your hands and knees on the floor (or bed). Take your knees further apart so that they are wider than your knees.
Sit your bottom back onto your heels gently. If it’s comfortable to do so, sit back a little further, stretch the hips for a second and then release and come back into the start position.
10 Repetitions.
Re-Test
Once you have completed the above three exercises re-test your sciatica with the original tests that I talked you through earlier.
Are you able to complete the test pain-free? Or perhaps you can straighten the leg further before the pain starts?
These are both indicators that the exercises have worked.
Consistent application of the exercises will bring you the best results. I would aim to complete these exercises three times per day. They can also be used as “First Aid” when your pain is severe.
Conclusion
These exercises can help you to manage and overcome your sciatica.
Stop stretching your sciatica and start doing this routine instead!
Good luck!
If you would like to work with me directly you can book contact me here.
