Exercises for Pinched Sciatic Nerve

Stephrenai23 · September 2012

Hello all!
I first got a pinched nerve while on 8months of bed rest. It started 5 months into my bed rest,(a year ago this month). I have been off bed rest since Feb 2012 and am regaining my health and strength.
Well I get the feeling of the pinched nerve every couple of months when the weather gets too hot or allergies are bad so i am stuck back in bed.
My question is:

What exercises are good for quick relief? What are good for long term relief?
I have been walking a little to open up the nerve, sleeping with my my knees bent towards my chest, and leg lifts while sitting to open the nerve up also. Along with Heat and occasional icing of the area.

Any added help is appreciated! Thank you very much!

lauraniwa · September 2012

Most sciatica issue come from tight gluteal area muscles - piriformis is the "typical" culprit. The question is what is causing the irritation?
Can you give me a few more details?
How does it behave through out the day?
What makes is better/worse?
History of lower back problems?
Who told you it was the "sciatic nerve"? I get that a lot in clinic as a catch all term for lower body pain...which doesn't mean it isn't sciatica just that there are other causes of that kind of thing.
Etc.
Hope I can help.

Stephrenai23 · September 2012

My doctor told me it was a pinched Sciatic Nerve after many exercises I tried to do and with where the pain/discomfort is located.
Heat on the upper thigh under the gluts helps for fast relief.
Standing on it for more than 15mins at a time causes it to be tingly feeling and have an almost "giving out" feeling in the upper thigh/glut/ hip region.
I only have lower back pain during menstruation due to endometriosis.
however with regaining 8 months of strength back has caused more back pain that is relieved by resting the muscles.
It starts out fine and as I use my legs more or don't have at least a partial bend in my legs it starts feeling a dull/.achy pain.
and occasionally a radiating pain down my leg along the nerve

_JR_ · September 2012

I like this stretch-

http://www.youtube.com/watch?v=bLdUHiJhvGM&feature=related

and this one -

http://www.youtube.com/watch?v=SOTAi8Dn8Y0
(I'll grab a pole at about eye-level as I sit down into the stretch)

Stephrenai23 · September 2012

Thank you JR~

lauraniwa · September 2012

Definatley seems muscular in origin, as in the muscle is irritating the muscle with use, not that the nerve itself is hung up on anything.

http://www.google.ca/imgres?imgurl=http://www.osteoarthritisblog.com/wp-content/uploads/2012/06/HipFlexorStretch.jpg&imgrefurl=http://www.osteoarthritisblog.com/osteo-arthritis-treatment-option/exercise-osteo-arthritis-treatment-option/2854-hip-flexor-stretch/&h=365&w=413&sz=37&tbnid=nYpLOK5sTok3VM:&tbnh=90&tbnw=102&zoom=1&usg=__8WiYOcVBTJmlnXVRKH2RUSIYBcY=&docid=KlBVnJGgQPevmM&sa=X&ei=RP5iUJOvDoH10gH93oDoAw&ved=0CDYQ9QEwBQ&dur=103

http://www.google.ca/imgres?imgurl=http://www.fasttracktofatloss.com/network/blog/wp-content/uploads/2012/08/hip-flexor-stretch.jpg&imgrefurl=http://www.fasttracktofatloss.com/network/blog/cellulite-burners.html&h=269&w=300&sz=17&tbnid=TuDulNXy-jmOvM:&tbnh=90&tbnw=100&zoom=1&usg=__J6xJTduJqJ8rDjZ-vRiyM7Vymlg=&docid=CheZrbGbJNgH-M&sa=X&ei=RP5iUJOvDoH10gH93oDoAw&ved=0CC0Q9QEwAg&dur=194

https://www.google.ca/search?source=ig&rlz=&q=clamshell&oq=clamshe&gs_l=igoogle.1.0.0l10.236.1082.0.3037.7.7.0.0.0.0.287.499.2-2.2.0...0.0...1ac.1.h_VTBAfV6Sg#hl=en&sugexp=les;&gs_nf=1&tok=tjMT-8uTGubOgS6noZ4T-g&pq=clamshell&cp=11&gs_id=8&xhr=t&q=clamshell+exercise&pf=p&sclient=psy-ab&oq=clamshell+e&gs_l=&pbx=1&bav=on.2,or.r_gc.r_pw.r_qf.&fp=f52082c581e3d573&biw=1249&bih=630

Try the first 2 for stretching the front (gives the back more space) and the second for strengthening the affected area.

lauraniwa · September 2012

OK I need to read that posting pictures tutorial again.

But it's a hip flexor stretch and a clam shell exercise. Irritatted muscles are often over stretched and weak, leading to excessive tightness.

Good luck.

Stephrenai23 · September 2012

Thanks But I know it is not muscular I have been to a few doctors and PT's about it and I know it is the nerve. Sorry I know you are trying to help but I know my body and what it is and I trust my doctors word over someone on the internet

lauraniwa · September 2012

The muscle irritates the nerve. If no ones told you that so far that's too bad. Check an anatomy text. And...your the one that asked. On the internet.
Plus I have a degree in kineseology and a masters in phsyiotherapy.
Teaches me to try and help.

RunMyOregonBunsOff · September 2012

I didn't check out anybody's links but a lot of the time you can get some relief by bringing up your knee as close as you can to your chest and hold it for 20 to 30 seconds...if your balance isn't good you can do the same thing laying down. I'm not an expert but I know plenty of people that find this helpful. Good luck!

Robin_Bin · September 2012

I have no idea...
I'd check with a chiropractor. I'd also look into whether yoga or tai chi might help.

Suzannejl · September 2012

I was hit head on by a car when I was 11. I know all about sciatica, especially when I was PG. Go to a chiropractor! do not wait! Specifically find a Palmer Graduate. They are the best in the field.

I'm 47 now and pretty much no more sciatica!

citizencrp · September 2012

The tight muscle/s are compressing the nerve root. That's why strengthening and stretching are advised and that's why heat gives you relief.

If you get the muscles healthy in that area, they are less likely to interfere with the sciatic so painfully.

You're in a good position-it sounds like you've been though hell, but this issue will be eased by consistent physical therapy (not that you need to GO TO physical therapy, just that you need to provide your glutes and piriformis with some PT).
Good luck.

halleymw · September 2012

Do a youtube search for the Mckenzie method. http://www.youtube.com/watch?NR=1&feature=fvwp&v=sDenSUIGuek
Or look for his book on amazon
http://www.amazon.com/Steps-Pain-Free-Life-Rapidly-Relieve/dp/0452282772/ref=sr_1_1?ie=UTF8&qid=1348745867&sr=8-1&keywords=mckenzie+method
mike
as always, talk to your doctor before instituting these exercises.

Lesa_Sass · September 2012

I highly suggest you have a few sessions with a physical therapist to learn how to do the correct exercise.

Someone telling you how or even watching a youtube video is not going to ensure you do them correctly.

Ice and a TENS unit help a great deal, if you can afford it, look into getting one.

Sciatica is a horrible affliction and I hope you get to the source of what is causing it and correct it.

LupaNera · September 2012

I have to compressed disks and usually helps very much some stretching or pilates (done very slowly without forcing anything), bridges and a good posture. My trainer actually teached me to control my position especially when sitting every 5-10 minutes.
Anyway I had my best improvements while doing acquafitness in deep water.

Here are some good exercise ideas.
http://www.riversideonline.com/health_reference/Brain-Spine-Stroke/LB00001_D.cfm?RenderForPrint=1

Anyway you should see a good doc. I did 3 MRIs during the years to keep this in check. And also at least you should learn the exercises from a professional trainer or physioterapist.

nellajane24 · September 2012

The muscle irritates the nerve. If no ones told you that so far that's too bad. Check an anatomy text. And...your the one that asked. On the internet.
Plus I have a degree in kineseology and a masters in phsyiotherapy.
Teaches me to try and help.

I have to agree with this- I'm a massage therapist and see many clients with sciatica. The sciatic nerve is not just going to have these problems by itself, it is ALWAYS cause by a tight muscle, the piriformis, which crosses right over the nerve and "pinches" it. I give a lot of pain relief to clients through massage, and they say it has helped long term, so give massage a try. And I agree with another poster- get to the chiropractor. They will fix you right up. My dad went to the emergency room a few years back for what he thought was a blood clot in his leg, turns out it was sciatica. So the DOCTOR himself told him to go to the chiropractor. Good luck, I hope you feel better and can get back to normal!

Exercises for Pinched Sciatic Nerve

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