Have sciatica? Try some stretching!
Do you have sciatica? This can be pain or numbness down the gluts, leg, or into the foot. It can also be the feeling that “something is not right” in your leg.
This can usually be one of two things
1) Referral from structures of muscles, joints, ligaments, or discs of the low back.
2) Nerve pain from the sciatic nerve, which usually goes into the foot on one side. It can be described as electric/ hot pain. Not fun to have if you haven’t experienced it!
Stretching can be helpful for both conditions. Come in and see me for a proper diagnosis if you experience any of the symptoms above.
1) Knees to Chest/ Figure 4
Cross one leg over the other
2) Pull knee to chest and hold for 30 seconds to 1 minute
3) You should experience a stretch in the buttocks, groin, and lower back
2) Hamstring Stretch
You can use a towel as you can keep a slight bend in the knee
To avoid injuring your lower back, keep your back flat on the table
Pull and hold for 30 seconds to a minute
90/90 Stretch
1) Arrange your legs as shown here
Slowly move your upper body over your lower back
Repeat, switch sides. Hold for 30 seconds to a minute
This can be a tricky one, watch the video for more tips! https://www.youtube.com/watch?v=nLuvQCTPrcY
You can do these a few times a day for relief of any sciatica symptoms. These are also great for the health of your hips and spine. Remember, joints like movement to stay lubricated and pain free.
If you have any questions please let me know. I love hearing from you :)
Best in Health!
Dr Alexa
