Life-Changing Physical Therapy Exercises for Sciatica

Do you know that sciatica mostly affects people who are 30 to 50 years old? Sciatica is more than just pain. It steals away the comfort and daily habits that make life feel normal. Besides this, it’s really hard to watch someone you love experience that chronic pain day after day. The silver lining is that physical therapy exercises for sciatica actually work. These are some easy exercises that can help you alleviate pain, regain mobility, and get back to doing the things you love. So let’s break down what sciatica is and how exercises help.

Do you need help with performing physical therapy exercises for sciatica? Book a free Caring Consult with Nurse Next Door McLean now. 

What is Sciatica and What are the Symptoms?

Sciatica refers to an irritation or compression of the sciatic nerve. The sciatic nerve is the longest nerve in the whole body and runs from your low back to your hip and down your leg. That’s why you can experience pain symptoms anywhere along that path.

According to Harvard Medical School, up to 40% of adults will experience sciatica in their lifetime with the likelihood increasing with age. For the elderly, spinal stenosis, herniated discs and degenerative disc disease can compound risk.

Signs of sciatica include:

• Intense pain along the path from low back to leg (sciatic nerve)
• Numbness or tingling sensations into the leg of foot
• Weakness limiting the ability to use the leg or foot
• Pain that become worse with sitting or standing for long periods

Are Sciatica Exercises Effective?

Yes! There is extensive research to back it up. The key is being consistent, and doing the right exercises based on your specific situation.

The exercises work by reducing stressors on the sciatic nerve, supporting core muscles, and improving flexibility for better healing of the nerve.

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Best Physical Therapy Exercises for Sciatica

Pelvic Tilts

How to do it: The patient lies on their back with knees bent and feet flat on the ground. They engage their abs and press their lower back into the floor, moving the pelvis slightly upwards. Do this for 5 seconds and then release. Do this 10-15 times.

How it helps: Pelvic tilts engage the lower abdominal muscles which adds stability to the spine and decreases pressure on the sciatic nerve.

Knee to Chest Stretch

How to do it: Lying on their back, they first move one knee towards their chest slowly, holding the position for half a minute using both hands. Repeat this with the opposite leg. Repeat this activity 3 times.

Why It Helps: This easy stretch eases tension in the lower back / hips, creating space for the sciatic nerve.

Bridging

How to do it: Lie down on the back with knees bent. Lift hips toward the ceiling while the shoulders stay on the ground to form a straight line from the shoulders to knees. Hold for 5 seconds and slowly lower the back again. Do a couple of sets with 10 repetitions.

Why It Helps: Bridging exercises strengthen the gluteal and lower back muscles that support the spine and also relieves nerve compressions.

Piriformis Stretch

How to do it: Lie on the back and cross one ankle over the opposite thigh, and pull the legs toward the chest. Hold stretch for a moment and then switch the stretch for the other leg similarly. 

Why it helps: The piriformis muscle can compress the sciatic nerve, if it is tight. This stretch is an effective way to release that compression directly.

Cat and Cow Stretch

How to do it: Start on the hands and knees and arch the back upward (like a cat), and then allow the belly to drop toward the floor (like a cow). Repeat this exercise for 30 seconds.

Why it helps: This flow decreases stiffness in your spine and relieves pressure on the nerves.

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Nurse Next Door McLean’s Physical Therapy Services for Sciatica

Nurse Next Door McLean offers physical therapy services that bring expert care right to your home. Our licensed, experienced, and trained physical therapists specialize in physical therapy for sciatica. They create a personalized treatment plan with appropriate physical therapy exercises for sciatica along with hands-on techniques to relieve pain and increase mobility.

The best part is you get one-on-one attention and personalized care in the comfort of your home, where you feel most relaxed. Our physical therapists take the time to show them the correct way of doing these exercises, answer any questions and adjust the plan as they progress.

Conclusion

Although sciatica sounds scary, it doesn’t have to be. With the right physical therapy exercises for sciatica, done consistently and correctly, your loved one can experience significant relief.

Do you need help to win your battle against sciatica? Reach out to us today for a free consultation and learn how our physical therapy services can help you and your family.