Improve your Sciatic Nerve Tension with these TWO exercises
Did you know that Nerves need blood??
Just like all other tissues- blood and oxygen is life- for real.
As a Physical Therapist specializing is Spine Care and Chronic Pain, getting creative in how to improve Sciatic Nerve Health has been my JAM.
While improving Sciatica pain is part of a full comprehensive approach including Spine and Hip Mobility, nerve mobility is definitely top of the list.
Even as someone who doesn't deal with 'Sciatica' or nerve like pain into my leg- getting good blood flow for my sciatic nerves are still a priority.
WHY?
Improving Sciatic Nerve Mobility and Durability will improve Low Back, buttock and Hamstring Flexibility!
When the Sciatic Nerve is restricted in movement and blood flow, the body will protect it by sending signals of feeling TIGHT. And this tightness will present in your low back, buttock muscles and/or hamstrings.
Personally - My Sciatic Nerves & Hamstrings can always use extra love to feel more mobile and free! I am a tightly wound person and have always felt tight in my hamstrings. It wasn't until I started doing ACTIVE lengthening for my Hamstrings and Sciatic Nerves- that I have been able to touch my toes, sit straight leg on the floor and no longer feel tight in my back legs (unless I start to skip out on these active stretches).
So what to do for your Sciatic Nerve Health?? I will show you how- of course!
First, Let's go over the Standard Nerve Glide.
-While lying on your back, support one thigh with both hands behind the thigh, and gently straighten and bend the knee.
-While the knee is straight, slowly pull toes towards you by bending the ankle.
-While the knee lowers to bend, point the toes away. Repeat 5-10 times.
-This is form of Nerve Flossing, as you increase and decrease tension on the sciatic nerve. It's a good base to start and see how Sensitive Your Sciatic Nerve is and get it moving with the support of your hands.
-Guidelines: If at any time you get a reproduction of Nerve pain, reduce your range of your knee straightening or ankle bending to reduce tension on the nerve . The sensitivity of the nerve should REDUCE with repetition. The goal is to feel better with more blood flow by end of this exercise, not worse by over pulling, so be EASY.
NOW, here are TWO options to progress and improve the health of your Sciatic Nerve.
These are my FAVORITE exercises I prescribe for my Patients dealing with Sciatic Like Pain AND for myself and those that want to avoid Sciatic Nerve Issues (aka Everyone).
Hip Flexor Activation
-Use a prop to hold the hip in active flexion while flossing the nerve. (I have a fitball, but a band for resistance also works well)
-This will activate the Hip flexors and provide security and support for the sciatic nerve.
-In my experience, the Sciatic Nerve responds well to this and is less irritated compared to the Standard Sciatic Nerve Glide above.
-Repeat 5-10 times with the same guidelines as the Standard Sciatic Nerve Glide
2. Hamstring Activation
-Use a Resistance Band attached to foot, holding opposite end with hands
-Straighten out leg and lower within a comfortable, non symptomatic range
-Lower leg by pressing back thigh down- while stabilizing low back to floor
-Lower leg until just before low back comes off the floor
-Lift straight leg back up with abdominals, and stop at height before knee bends or nerve irritation begins
-Repeat 5-10 times with same guidelines of reducing range as needed
These exercises are great tools to add to your daily movement!
These are great for those that feel tight in the: LOW BACK, GLUTES, HAMSTRINGS!!
These are especially important to add in your Rehab program for those that are actively battling Sciatic Nerve pain and tension. Talk to your Rehab Specialist if these moves are a good fit for your at this time.
If you find yourself not getting the care you need- keep looking!
I am here to help those that have ‘done it all and still not feeling as good as they want’. If this sounds like you- be sure to begin with a Free Discovery Call to see if we are a good fit! Sign up HERE.
xx- Christa Ordonez, PT, DPT
Your PT and Pilates Bestie
**My blog is informational for those willing to learn about their body. If you experiencing pain and challenges with movement-be sure to reach out to me or your Local Physical Therapist. Personalized care is always safest & best!