Sciatica injury can cause constant pain or intermittent discomfort, or it could be debilitating. The sciatic nerve runs from the spine down the posterior aspect of the leg and therefore compression of that nerve usually affects one side of your back, hip, and leg. Sciatic pain may display neural signs such as burning or tingling, numbness, and shooting pain, therefore reducing function

However, despite the many issues sciatica causes, conventional treatment is extremely helpful in improving these symptoms! Physiotherapy treatment can help restore your mobility and alleviate your pain. Sciatica treatments may include mobility of the spine and hip, postural correction, and improving neural mobility.

Relief From Sciatica Pain With These 3 Exercises

Nerve Flossing Exercise

1. 1. Start with a seated position in a chair.
   2. Having your hands behind your back, slouch your back completely.
   3. Straighten the effected leg with foot relaxed.
   4. Bring foot and toes towards your head and a the same time, extend neck. You should feel a mild pull in the hip and possibly back. Note* Move foot and neck only up to a level of tolerance and not pushing into pain!
   5. Repeat this exercise 8-12 repetitions for 3 sets per day!

Here is a video for reference.

Piriformis Stretch Exercise

1. 1. Start in a seated position in a chair with your back straight and one leg crossed over the other. Ensure the ankle of the crossed leg is placed onto the thigh
   2. Keeping the back straight, lean slightly forward and use your arm to put slight pressure onto the knee of the crossed leg.
   3. You should feel a gentle stretch in the hip and glute area. Hold this for 15-30 seconds. Repeat on the other side and perform for 2-3 sets

Windshield Wipers Exercise

1. 1. Start in a seated position on the floor with hands behind your back and knees at 90 degrees. Ensure there is a wide gap in between your feet
   2. Let knees fall to one side (same direction for both legs)
   3. Ensure the back does not arch forwards. You should feel a gentle stretch in the hip on both sides. Do not push into too much pain!Let legs fall onto the other side
   4. Perform 8-10 reps on each side for 2-3 sets

Conclusion

Treating sciatica can certainly be difficult to treat without the proper guidance. We hope that these exercises are a good start in helping you relieve sciatica symptoms. At Train with Purpose, we believe that getting moving in a tolerable way is the best way to help improve function and pain. If you have any further questions or your pain continues to persist, please reach out to one of our experienced physiotherapists! We are very happy to help!