Sciatica Relief: Exercises That Actually Work

## Understanding Sciatica

Sciatica is characterized by pain, numbness, or tingling that radiates from your lower back down through your leg. It occurs when the sciatic nerve—the longest nerve in your body—becomes compressed or irritated.

Common Causes of Sciatica

• Herniated discs
• Piriformis syndrome (tight muscle compressing the nerve)
• Spinal stenosis (narrowing of the spinal canal)
• Spondylolisthesis (vertebral misalignment)
• Pregnancy-related changes

Why Exercises Help

While rest might seem like the right answer, movement is often more effective for sciatica relief than prolonged immobilization. Targeted exercises help by:

1. Reducing nerve compression
2. Improving circulation
3. Strengthening supporting muscles
4. Improving flexibility and mobility
5. Promoting healing

Effective Sciatica Relief Exercises

1. Piriformis Stretch

The piriformis muscle, located deep in your buttocks, often compresses the sciatic nerve.

• **How to do it:**
• Lie on your back with both knees bent
• Cross your right ankle over your left knee
• Gently pull your left knee toward your chest
• Hold for 30 seconds, repeat 3 times per side

• **Frequency:** 2-3 times daily

2. Spinal Twist Stretch

This gentle twist helps decompress the spine and release nerve tension.

• **How to do it:**
• Lie on your back with knees bent
• Drop both knees to the right while keeping shoulders flat
• Hold for 30 seconds
• Repeat on the other side

• **Frequency:** 2-3 times daily

3. Cat-Cow Stretch

This dynamic movement mobilizes your entire spine and reduces compression.

• **How to do it:**
• Start on hands and knees
• Arch your back, dropping your belly toward the floor (cow position)
• Then round your spine, pulling your belly in (cat position)
• Move slowly between positions for 1 minute

• **Frequency:** 2-3 times daily

4. Knee to Opposite Shoulder

This stretch targets the glutes and helps reduce sciatic compression.

• **How to do it:**
• Lie on your back with both legs extended
• Bend your right knee and pull it toward your left shoulder
• Hold for 30 seconds
• Repeat on the other side

• **Frequency:** 2-3 times daily

5. Hamstring Stretch

Tight hamstrings can contribute to sciatic nerve tension.

• **How to do it:**
• Lie on your back near a door frame
• Extend your left leg up against the wall
• Keep your right leg on the ground
• Hold the stretch for 30 seconds
• Switch legs

• **Frequency:** 2-3 times daily

Important Precautions

• **Stop if pain increases** - Sharp or worsening pain means stop immediately
• **Move slowly** - Avoid jerky or sudden movements
• **Start gently** - Don't push into deep stretches right away
• **Consistency matters** - Regular, gentle movement is better than sporadic intense exercise

When to Seek Professional Help

While these exercises help many people, persistent sciatica that lasts more than a few weeks deserves professional evaluation.

At Move Muscle & Joint, Dr. Hugunin can:

• Identify the underlying cause of your sciatica
• Perform spinal adjustments to reduce nerve compression
• Create a personalized exercise program
• Provide advanced treatments like shockwave therapy if needed
• Teach you how to prevent future episodes

Real Recovery

Most people experience significant improvement within 2-4 weeks of combining these exercises with professional chiropractic care. The key is consistency and proper form.

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Ready for expert sciatica treatment? Schedule your consultation with Dr. Hugunin in Overland Park today. We'll create a personalized plan to get you back to the activities you love.