Sciatica is caused by compression of the sciatic nerve, often due to an overly tight piriformis muscle in the hip. Simple exercises, including stretching and strengthening movements, can help relieve symptoms. Sedentary people may also develop weak glutes, which can be strengthened with resistance band walking and core strengthening exercises like reverse hyperextensions.
Sciatica is the name for symptoms of numbness, tingling, and pain that result from compression of the sciatic nerve. There are two ways this compression typically occurs. Injury to a structure in the spine, such as a slipped or bulging disc, can pinch nerve roots in the spine, or an overly tight piriformis muscle in the hip can compress the nerve. When a spinal injury is not suspected, the latter condition, known as piriformis syndrome, is the most common explanation. Piriformis syndrome can be corrected with some simple sciatica exercises, including stretching for the piriformis muscle and strengthening movements for the weaker buttocks and surrounding core muscles.
Originating in the lumbar and sacral spine, the sciatic nerve, which serves the entire lower part of the body, runs below and, in some cases, through the piriformis muscle. This muscle is located under the gluteus maximus, the large muscle in the buttocks. It works to rotate the hip or twist the toes.
When a person is inactive or sits for long periods of time, the piriformis can become tight. When this occurs, the shortened muscle can spasm and compress the sciatic nerve, resulting in shooting pain, tingling, and numbness in the back of the thigh associated with this condition. Focusing on getting the piriformis to relax and return to its normal length, relieving pressure on the sciatic nerve, is the goal to keep in mind when starting a sciatica exercise regimen.
To treat these symptoms, various sciatica exercises are recommended that address the tight and weak muscles in the region. First, experts suggest stretching the piriformis every day and whenever symptoms arise. To stretch this muscle, sciatica sufferers can practice a seated version of what is known as a figure four stretch.
To do a correct figure four stretch, you need to sit upright on the edge of a chair. The right ankle should cross over the left knee, and the left foot should be planted firmly on the floor, with the right knee at an angle. Then, lean forward with your back straight until the stretch is felt deep in your right hip, holding this position for 20 to 30 seconds, and then repeat on the opposite side.
Sedentary people can also develop weak glutes. The piriformis, along with the muscles of the lower back, hamstrings, and hip adductors on the inner thigh, will become hyperactive during the movement to make up for the work the glutes don’t do. Therefore, it is important to incorporate the gluteal muscles into a sciatica exercise regimen.
To help strengthen the gluteal muscles, which extend the hip joint and work to raise the leg to the side, resistance band walking is a recommended exercise. A resistance band, which can be found at most fitness stores, should be slipped around both legs just above the knee joint. With your legs straight and your glutes engaged, take small side steps across the room, taking care to keep your toes pointed straight ahead and pointing at least 20 steps in each direction.
Also, core strengthening exercises for sciatica are often recommended in a workout routine. This can help maintain alignment and function of the lumbo-pelvic complex, which encompasses all the muscles around the lumbar spine, as well as those in the hips. An exercise that strengthens these muscles at the same time is the reverse hyperextension. To perform this move, one should lie face down on a flat bench with the hips and legs just at the end of the bench and the knees on the floor. Keeping your abs tight and hanging off the bench with both hands overhead, you should squeeze your glutes and extend your legs back until they are parallel to your torso, pausing at the top and returning to the starting position for a total of ten to 15 repetitions.
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