Sciatica

Chris Love

Thinking I have an irritated sciatic nerve, left leg. Am looking for stretches/other self care in advance of PT appointment in 2 weeks. Also looking for information on possible causes. My only known issue is an osteo-arthritic left knee. I'm 54yo, 5'10", 155lbs, decent core/back strength (situps,pushups,pullups). In general probably fairly inflexible/stiff; have never really placed emphasis on stretching/flexibility. Thank you!

Carrie Chavez

Great stretching resources in here:

http://www.athletestreatingathletes.com/

Leslie Schneider

Hi Chris,

I've had terrible sciatica in the past and in the beginning when the pain is worst I found (and my PT agreed) that icing and not stretching too much was best until the pain began to disipate.  Two stretches that did help a lot were...lie on your stomach with your hands in push up position and, keeping the back relaxed, press the upper spine up.  This helps the disc to slide back into place and relieve pressure on the nerve.  Of course if you try this and it hurts more wait to see what your PT says.  I found this helped me though. The other muscle that helps to stretch is the hip flexor. THere are various ways to stretch it so pick the one that works for you but often when the hip flexor gets tight it pulls on the lower back since the muscle wraps around.  Good luck and feel better soon!

Kori Martini

Ditto what Leslie said. I had a minor case after I had my twins, and it was shooting down my left leg. The "upward dog" stretch that she outlined feels really really great and helped me alot. So did the hip flexor stretching. My guess is your PT will probably tell you something similar. Heal up!

MikeMcMahon

I have this as well. My doctor recommended a book called "Treat Your Own Back" by Robin McKenzie. I think its in its 9th edition or something like that. My understanding is that it is the "go to" book for this sort of thing.

Good luck!

jgsakelaris

I've learned through my experience that your sciatica could be due to a tight piriformis muscle. It lies on top of the sciatic nerve and could compress it causing the pain.  Check it out and try some of the stretches.  Folks that run and bike alot are prone.  That would be us!  good luck and let us know what the PT says.