Sciatica is a common and often highly debilitating condition that causes sharp, radiating pain from the lower back, through the buttock, and down the leg. It’s typically caused by irritation or compression of the sciatic nerve, often due to a herniated/bulging disc, spinal stenosis, or tightness in surrounding muscles such as the piriformis. If you’re experiencing sciatica, you are not alone, up to 40% of adults are thought to suffer from sciatica in their lifetime. The good news is however, targeted Physiotherapy treatment and exercises can help…. a lot!
At Balwyn Sports & Physiotherapy Centre, we treat sciatica successfully using evidence-based rehabilitation strategies. In a recent video, Andrew Wynd, APA Titled Sports Physiotherapist, shares three of our go-to exercises that can reduce nerve irritation, decompress the spine, and relieve pain.
- Sciatic Nerve Glides
When we stretch a nerve too hard, it does not like it – often reacting by increasing pain and contracting even further to protect itself. So what is the solution? It is nerve gliding “or flossing” as we often call it. This technique demonstrated in the video allows the nerve to gently free-up, decompress and will relieve pain in most cases. Just 8-10 repetitions is often all that is required to get effective relief. Test it out and go gently.
- Gluteal/Piriformis Stretch
The sciatic nerve passes either through or between the deep gluteal muscles. When these muscles go into spasm, they can further squash and compress the sciatic nerve. Watch in the video as Andrew gently stretches the gluteal muscles (including the piriformis) to make the sciatic nerve happier and give pain relief.
- Lumbar Rotations
This was one of the first exercises we learnt at Physio University – for good reason. This gentle rotation side to side restores mobility, decompresses the lumbar spine and takes pressure off the sciatic nerve. It creates space between the joint surfaces and is very relieving. Caution as to pushing this one, just work within what your back is telling you. If sore, do less repetitions and go through less range of motion.
Get Personalised Care at Balwyn Sports & Physiotherapy Centre
These three exercises are generally safe, simple, and effective, but every case of sciatica is unique just like your body is unique. At Balwyn Sports & Physiotherapy Centre, our experienced team assess in detail, before designing a unique treatment plan to address the root cause of your pain. No matter if it is disc, joint, nerve or postural related – you are in safe hands.
We use hands-on treatment, movement assessment and correction, then finally a progressive rehabilitation routine to get you back to doing what you love, pain free.
If you’re struggling with sciatic pain, don’t wait for it to worsen. Call our team and have a chat- our Physios will call you back and talk you through a treatment plan. Or, if you are ready to take action book an appointment online and start your path to recovery with expert physiotherapy support.
