The 8 best exercises for a pinched sciatic nerve in the buttock and leg

Humans are very fragile creatures, no matter what anyone says. You know why? Because any discomfort can knock us out of our rut. In normal life we are accustomed to performing approximately the same actions every day. And so when something happens that makes adjustments to our usual existence, for some it can become simply unbearable. And we think with nostalgia about those not so long ago times when we had nothing to worry about and nothing to live with. But as long as you have something, you don’t appreciate it. Today we will talk about pinched sciatic nerve and what to do in this situation.

Orthopedic traumatologist of the First professional network of orthopedic salons “ORTEKA”.

“Sciatica is severe pain caused by irritation or compression of the sciatic nerve along its entire length.”

What is the sciatic nerve?

Let’s start by looking at what the nervous system is in general. It is a set of all nerves that transmit messages from the brain to all other parts of the body and vice versa. Connecting links, without which it is impossible to imagine a properly functioning body.

The sciatic nerve is the longest and thickestnerve in the body, it runs through the thigh, buttock and down the length of the leg to the foot. It has five parts branching off each side of the lower spine. So why is it so important to us?

It is the nerve that is responsible for the muscular function of the legs as well as providing sensation. Now imagine that all of this has been taken away from you and any awkward movement turns into pain. Literally any movement. It can be ordinary walking, squatting, even during coughing and sneezing the sciatic nerve can hurt. This pain can be compared to an itch that constantly bothers you. But in neglected cases, it can be not only annoying, but also unbearable.

And in general, the symptoms of sciatic nerve pinching are many: it is a loss of sensation, and the violation of the joint, and pain in the buttocks, legs or lower back.

What is a pinched sciatic nerve?

Let’s understand what a pinched nerve is in general. A nerve is part of the nervous system, it consists of a plexus of bundles of nerve fibers and is covered with a sheath. We have already said that the main task of nerves is to transmit signals between the brain, spinal cord and the rest of the body.

Sciatica is an inflammatory process caused by compression of the sciatic nerve and accompanied by severe pain.

The most common cause of sciatica is a herniated (protrusion) lumbar disk pressing on the root of the sciatic nerve. Other causes of sciatic nerve entrapment:

Lumbar spinal canal stenosis – narrowing of the spinal canal of the lumbar spine in which a nerve root or its individual fibers are compressed due to a herniated or protruded lumbar disc;
Pear muscle syndrome – spasm of the pear-shaped muscle in the gluteal region, which can cause irritation of the nearby sciatic nerve;
Osteochondrosis – a degenerative disease that damages the cartilage of the intervertebral joints and bone structure;
Spondylolisthesis – displacement of the lumbar vertebrae relative to the vertebrae beneath it;
Osteophytes – smooth bony growths that form on the vertebrae in the lower back;
Pregnancy – as a result of pressure from an enlarged uterus on the sciatic nerve;
Spinal cord tumor (extremely rare).

Daria Cheremisova: At first sciatica is localized, its first stage is a lesion of the sciatic nerve. And only then, after a while, it moves to the tissues surrounding the nerve, and the pain sensations increase. After all, we are talking about the longest nerve in the body, so it can cause extremely unpleasant pain over a large interval. Just imagine, you can get pain not only in the lower back or, for example, the thigh, but also in the buttock and even the ankle joint.

Is it possible to relieve the pain of a pinched sciatic nerve with exercises?

Sciatic nerve entrapment is treated with physiotherapy (shockwave therapy, magnetotherapy), manual therapy and therapeutic exercises, which may include stretching exercises, massage, and special exercises to strengthen the back and buttocks. Performing the exercises helps to address and prevent recurrence of the underlying cause of the pain.

Magnetotherapy is a popular physiotherapy technique based on the use of constant or alternating magnetic fields in treatment.

There are various conditions that can cause sciatic nerve pain. Therefore, it is important to consult a doctor before starting exercises to find out the root cause of the pinch and make sure that the exercises are safe. If the above treatments do not work, medications may be prescribed to relieve pain and inflammation. In some cases, surgery may be required to release pressure on the sciatic nerve. Additionally, a lumbar spine corset should be worn to support the lumbar spine and aid in the effective recovery process.

The benefits of exercises for sciatic nerve entrapment

The complex of exercises for sciatica performs the following tasks:

improving the condition of the nerves – stimulating the nervous system to increase the flexibility of the nerve and reduce its stiffness and sensitivity;
healing of soft tissues – during exercise in the spinal discs there is a full exchange of nutrients and fluid;
training of muscles and soft tissues – exercises engage and strengthen the muscles in the affected area, which allows you to partially relieve the load from the surrounding tissues;
Improving circulation – exercise improves blood flow to the muscles and nerves in the area. This helps to bring fresh blood and nutrients to the area and reduce inflammation.

These factors help prevent or at least minimize the recurrence of pain.

Warm up before exercise

Warming up before exercise for sciatic nerve entrapment plays an important role in preparing the body for physical activity. It helps improve blood circulation and muscle flexibility, and reduces the risk of injury. Usually any warm-up starts with movement in the joints, simple circular movements are possible. This is to allow the synovial fluid (lubrication in the joints) to be produced so that they are ready for more strain. A basic set of exercises should include stretches of the hips, buttocks, back and legs. All exercises are performed standing on alternating legs, but with a support for greater stability.

Knee to chest in static

Technique

Place your feet shoulder-width apart, hands can be placed on the waist.
Pull the knee to the chest, try to keep your balance.
Freeze in this position for 10-15 seconds.
Breathe at the same pace.
Return to the starting position.

Heel to buttocks in statics

Technique

Starting position is the same.
Pull the heel to the buttocks without losing balance.
Stay in this position for 10-15 seconds.
Return to the starting position.
Repeat this exercise with the other leg.
Try to breathe evenly during the exercise.

Daria Cheremisova: After you can lie on the floor and do twists in different directions to prepare your back for more intense loads. Warm-up before exercises for sciatic nerve pinch should be soft and should not cause pain.

Twists

Technique

Lie on your back, bend your legs at the knees, put your hands behind your head.
On exhalation, smoothly perform a twist to the right side.
As you inhale, return to the starting position.
Perform another twist, but to the other side.
Then return to the starting position again.
Do twists, constantly turning in different directions.

Perform 10-15 repetitions.

Complex exercises for pinched sciatic nerve

In order for the exercises to be effective, it is necessary to perform them regularly and in accordance with the prescriptions. It is important to pay special attention to posture and body mechanics. Exercises for sciatic nerve pinch pain relief include stretching and low-impact exercises. Before stretching, it is imperative to warm up. Stop if you feel resistance and pain, do not perform the exercise through force.

Pulling the knee to the chest

Technique

Lie on your back, bend your legs.
Knees should be pointing upwards, feet on the floor.
Slowly and gently bring one knee to your chest, leaving the other leg on the floor.
Hold your knee against your chest for up to 30 seconds.
Just as smoothly return to the starting position.
Repeat the exercise with the other leg.
Breathe evenly throughout the exercise.

Gluteal bridge

Technique

Lie on your back with your legs bent.
Knees point up, feet on the floor at shoulder width.
Resting your heels on the floor, lift your hips so that your body forms a straight line from your knees to your shoulders.
Hold in this position for a few seconds, then gently return your hips to the floor.

Pigeon pose

Technique

Sit on the floor and extend straight legs, feet together.
Bend your right leg and place your right ankle on your left knee.
Lean forward, gently lowering your upper body toward your hip.
If possible, bend your left leg inward, placing your hands behind your hip to increase the stretch.
Hold the pose for 10 to 20 seconds.
Slowly lower your leg and repeat the exercise on the other leg.
Try to breathe at the same pace while doing the exercise.

Child’s pose

Technique

Kneel down on your knees with your buttocks resting on your heels.
Spread your knees about hip width apart and lower your torso between your thighs.
Extend your arms on the floor in front of your head.
Take a deep inhale and exhale.
Hold the pose for 30 seconds.

Torso twist in a sitting position

Technique

Sit on the floor and extend your legs straight.
Bend your right knee, lift your foot and place it on the outside of your left leg at the knee.
Place your left elbow on the outside of your right knee and press down slightly, twisting toward the right side of your body.
Hold for 20 to 30 seconds, then release and switch sides.
Repeat two to three times for each side.

Lumbar rotation

Technique

Lie on the bed with your back, bend your legs at the knees, feet placed.
With one or two hands grab the edge of the bed to avoid losing your balance.
Pull your knees up to your chest so that your lower back is round.
With your right hand, put your right arm around your knees on the left side.
Gently and slowly pull your legs to the right side, as if piling them up.
At the moment when you reach the bottom point, make a deep exhalation.
Hold yourself in this position for two to three minutes.
Then put your working arm around your legs on the other side and just as slowly pull them to the starting position.
Sway slightly in different directions, while not including your back.

Perform the exercise depending on which side you have pain. If on the right side, follow the technique described above, if on the left side – do the opposite.

Bending the leg with a rubber band

Technique

Hook the rubber band on the leg of the sofa.
Put the other end of the rubber band on the working leg.
Lie on your stomach, you can put your hands under your head.
Lie down so that in the initial position the rubber band is already stretched.
Straighten the other leg.
As you exhale, bend the working leg at the knee and pull the foot to the buttock, pulling the resistance band tighter.
As you inhale, return to the starting position.

Leg raise with a rubber band

Technique

Lie on your back, hook one end of the rubber band to the foot of the working leg. Straighten your legs, put your head on the floor.
Grasp the rubber band firmly with your hands.
As you exhale, slowly and carefully lift the working leg up.
Help yourself with your hands, pull the rubber band towards yourself.
Do not bend the leg at the knee.
As you inhale, return to the starting position.
Each time try to lift your leg higher and higher, but remember – do not work out through pain.

Perform 15-20 repetitions.

This workout is different from all the others. The fact is that it is preventive in nature, it has no task to increase muscle mass or tone the body. Its only task is to reduce pain from pinched nerves. Particularly important here is the frequency with which these exercises should be performed. The answer to this question can only be obtained from a doctor.

So in any case, before performing exercises should be consulted by specialists: therapist, neurologist, orthopedic traumatologist, who will give recommendations on pain relief and recovery. Otherwise, even the most seemingly useful exercises can harm you. Remember that the correct technique of execution is 95% of success. Otherwise, pain from pinched sciatic nerve can only get worse.

Prevention of sciatic nerve entrapment

Most likely, you have already realized that this diagnosis is extremely unpleasant. And although we can not completely protect ourselves, sometimes such injuries occur by chance, but it is worth observing some preventive rules.

Do not slouch. Try to keep your back straight when sitting.
Do not carry heavy weights, learn to competently proportion the weight that you can lift.
Beware of drafts. This applies to open windows in the room at night, and the air conditioner in the car, turned on at full power.
Warm up regularly, especially if you lead a “sedentary” lifestyle.
Always keep your lower back warm.
Exercise, strengthen your back and leg muscles – this is the best prevention against pinching.