Key Highlights: 

• What is sciatica and its causes? 
• Diagnosis and tests for sciatica. 
• Research-based sciatica stretches. 
• Precautions and recommendations for stretching. 
• Management options for sciatica pain. 
• Lifestyle and home remedies to manage symptoms. 
• Alternative medicine options for therapy. 
• Tips for reducing the risk of sciatica. 

Introduction 

Sciatica is a normal nerve pain that can lead to discomfort around the lower back, hip, and legs. In this article, we’ll delve into how stretching regularly may help control sciatica pain. We’ll focus on stretches backed by scientific research known to lower pain and enhance flexibility. Also, we’ll discuss about the signs of sciatica, the different ways to manage the condition and activities that may help reduce the risk of sciatica.  Lastly, we will answer some frequently asked questions regarding the same.  

Understanding Sciatica 

Causes of Sciatica 

Sciatica happens when irritation or compression affects the sciatic nerve. This nerve goes from the lower back, through the hips, and down to the legs.  The causes are divided into two factors: factors related to discs and other causes that aren’t. 

Disc-Related Causes: 

• Herniated disc: When a damaged disc pushes onto the sciatic nerve. 
• Degenerative disc disease: Aging-related shifts in spinal discs that add pressure to the nerve. 

Non-Disc-Related Causes: 

• Piriformis syndrome: The sciatic nerve being squeezed due to tightness in the piriformis muscle. 
• Spinal stenosis: The narrowing of the spinal canal leading to nerve squeezing. 
• Spondylolisthesis: One spinal bone slipping over another and causing nerve squeeze. 
• Pregnancy: Pressure on the sciatic nerve because of weight gain and a growing belly. 
• Trauma: Injuries from falls or sports that lead to swelling or pressure on the nerve. 

Symptoms of Sciatica 

• A sharp pain in the lower back, glutes, and legs. 
• Numb, tingly, or a burning feeling along the nerve path. 
• A weak leg on the side affected. 
• A hard time moving or staying balanced. 

Risk Factors 

• Age: With age it is more likely you are going to experience this due to changes in the spine. 
• Obesity: Extra body weight adds more load to the spine. 
• Job: If your job involves long hours of sitting or heavy lifting, your risk goes up. 
• Diabetes: Neuropathy from diabetes can raise your chances of having sciatica. 
• Sedentary life: Not being active can weaken muscles, leading to nerve compression. 

Complications 

• Permanent nerve damage. 
• Loss of feeling in the affected limb. 
• Weak muscles or muscle wasting. 
• Long-lasting pain and lower life quality.  

Diagnosis and Tests 

Physical Examinations 

Healthcare providers often conduct physical examinations to find the cause of sciatica. They may use the following methods that are described below.  

• Straight Leg Raise Test: Here, the doctor lifts your straight leg when you’re lying on your back to check for any pain. 
• Range of Motion Testing: In this test, the provider will ask you to do various moves. The aim is to check for bends or limits in the joints and muscles. 

Imaging Studies 

These methods can help show any body part problems leading to sciatica pain: 

• X-Ray: A spine X-ray can show changes affecting the areas where nerve roots emerge out. 
• MRI: Magnetic resonance imaging (MRI) gives clear pictures of soft parts of the body. It helps doctors detect any bulged discs or squeezed nerves. 
• CT Scan : A CT scan uses a dye in the spinal duct to better see the spinal cord and nerves. 
• Electromyography (EMG): This test looks at the electric signals made by nerves and the muscle answer to confirm a nerve root injury.  

I recently read that physiotherapists may use spinal manual therapy (SMT) to help with sciatica by improving spinal joint motion. SMT includes gentle mobilisation and forceful manipulation techniques. While the benefits are usually small and short-term, some studies have shown that adding SMT to usual care can slightly reduce back pain from sciatica over 12 weeks. However, more research is needed to fully understand its potential benefits and how it can best help people with sciatica.

Dr. Siddharth Gupta, B.A.M.S, M.D

Research-Based Sciatica Stretches 

Stretches may help lower sciatica pain. They may help make you more flexible, take away muscle stiffness, and remove pressure on the sciatic nerve. 

1. Seated Stretches 

You can do these stretches while sitting. So, they’re perfect if you find it hard to stand or lie down: 

Seated Glute Stretch 

While seated, put the ankle of the affected leg above the other knee. Then bend forward gently to stretch the glutes. 

Sitting Spinal Stretch 

Cross your painful leg over the other and slowly turn your upper body to the side of the raised knee. This will help stretch the spine and reduce nerve squeezing. 

Figure 4 Stretch 

While seated, get your hurting ankle over the other knee. Lean forward from the hips. You should feel a stretch in the glutes and hips. 

2. Standing Stretches 

These moves help you stretch and firm up the lower body while you’re standing up. 

Standing Hamstring Stretch 

Put your painful foot on a raised flat thing (like a chair or step). Keep your knee straight. Bend forward from your hips to stretch the hamstrings. 

Standing Piriformis Stretch 

Stand up straight, cross your painful leg over the other knee. Slowly sit down like you’re squatting and lean forward. This will stretch the aching glute and hip area. 

Scissor Hamstring Stretch 

Stand with your good foot about 3 feet ahead of your hurting foot and lean forward. This stretch is good for the hamstring. 

3. Prone Stretches 

You do these stretches face-down. They are said to help relax the muscles and let the spine be more loose. 

Child’s Pose 

Get on your knees, sit back on your heels. Reach forward with your arms along the floor so your forehead rests on the ground. 

Cobra Pose 

Get flat on your stomach, push through your hands to lift your chest. You’ll be curving your back and clenching your core muscles. 

Locust Pose 

Lie down face-first, lift your head, chest, arms, and legs off the floor. Clench your glute and core muscles for a  full body stretch that strengthens you.    

4. Supine Stretches 

These are done lying on your back. They focus on various muscle groups and take away pressure on the sciatic nerve. 

Knees-to-Chest Stretch 

Pull both knees toward your chest, hold them with your hands. This helps stretch the lower back and hips. 

Reclined Pigeon Pose 

With your back on the floor, take your painful leg over the other knee. Next, gently tug on your thigh. This stretches your glutes and hips. 

Knee to Opposite Shoulder Stretch 

Lie down on your back, bend the aching knee. Gently pull it across your body towards the opposite shoulder. This gives you a deep stretch. 

Bridge Pose 

Lie down with your knees bent and lift your hips high up. You’re going to firm up your core and lower back muscles. 

Legs-Up-the-Wall Pose 

Lie down and put your legs up against a wall. Let gravity stretch your hamstrings and lower back gently. 

5. Yoga Poses for Sciatica 

Yoga may help those with sciatica. It has physical, mental, and emotional benefits. 

Downward-Facing Dog 

From a plank pose, lift your butt towards the roof, stretch your legs and spine. Also, clench your core muscles. 

Half Moon Pose 

Get on your feet, lift one leg to the side. Reach the same side arm to the floor. This stretches your hips and side body. 

Reclined Hand-to-Toe Pose 

Wrap a belt or towel around your raised foot, stretch your leg. This stretches the hamstrings and calf muscles. 

Half Lord of the Fishes Pose 

Take a seat, cross one leg over the other. Turn your upper body towards your bended knee. This stretches your back and relives nerve pressure. 

Remember to always discuss with a healthcare provider before going ahead with any form of exercise if you have sciatica. They can suggest the best stretching poses for you. 

Research shows that individuals who receive active spinal manipulations can improve their sciatica-related lower back pain, particularly if there’s disc protrusion. Active spinal manipulations can show pain relief and lower the need for drugs to control lower back pain.

Dr. Rajeev Singh, BAMS

Precautions and Recommendations 

1. Stretching Guidelines 

• Do a warm-up with light aerobic moves before stretching. 
• Stretch in a slow, safe way. Never force your body into a pose. 
• Keep the right body alignment in every stretch. 
• Hold each stretch for 20-30 seconds. Do this 2-4 times. 

2. Safety Precautions 

• Stay away from moves that make your pain worse. 
• If stretching keeps hurting, go to your healthcare provider. 
• Keep your breaths steady when you’re stretching. 

3. When to Seek Medical Help? 

• Pain stays or gets worse after 4 weeks of regular stretching. 
• If you see swelling, feel hot, have a fever along with your pain. 
• If numbness, tingling, or weakness that pairs with sciatica hangs on or gets worse. 

4. Yoga Poses to Avoid with Sciatica 

• Deep forward folds and some twisting poses could make sciatica pain worse. 
• Don’t do any poses that lead to pain or discomfort where you’re affected. 
• Do yoga under a well-trained guide who knows your specific symptoms. 

Management Options 

1. Medications 

• Anti-inflammatories: NSAIDs (Nonsteroidal anti-inflammatory drugs)- These may offer short-term pain relief and are available as over-the-counter medicines. 
• Corticosteroids: These may be taken through the mouth or injected into the body. This may lower swelling and pain. These should only be taken as and when prescribed by a registered doctor. 
• Antidepressants: Some kinds of these, at low doses, may help manage nerve pain. These are prescribed by a doctor.  
• Anti-seizure medicines: These may be used to handle nerve pain from sciatica. These are to be prescribed by a doctor.  
• Opioids: For heavy cases, opioids might be used but they carry with them a risk of getting addicted. These can only be administered by a doctor under their supervision.  

2. Physical Therapy 

• A healthcare provider can make a custom stretching and activity plan.  
• Physical therapy may work on correcting posture, making core muscles stronger, and getting more flexible. 

3. Steroid Injections 

• Epidural corticosteroids injections can act as short-term relief. They lower swelling around the root of the nerve. 
• More than three injections a year is not the typical advice. 

4. Surgery 

• Surgery might be an option with huge nerve damage, loss of bowel or bladder control, or when other therapies fail. 
• Surgical choices often involve the removal of the bone spur or the piece of the bulged disc pushing on the nerve. 

Lifestyle and Home Remedies 

1. Heat and Cold Therapy 

• Use ice packs in the first few days of pain onset. This may limit swelling. 
• After 2-3 days switch to heat. This helps relax tense muscles and increases blood flow. 

2. Over-the-Counter Pain Relievers 

• NSAIDs may offer temporary relief for light to moderate sciatica pain. 

3. Proper Body Mechanics 

• Keep good form while sitting, standing, and picking up things. This may reduce strain on the back and keeps away nerve compressions. 

4. Maintaining a Healthy Weight 

• Losing extra weight may help. By keeping a healthy weight, you may reduce pressure on the spine and ease symptoms of sciatica. 

Alternative Medicine 

1. Massage Therapy 

• Massages may help loosen tight muscles tied with sciatica. They add to a sense of calm and may offer pain relief. 

2. Chiropractic Therapy 

• Chiropractors can do spinal posture correction and other therapies that restore the movement of the spine. This might help ease sciatica pain. 

3. Acupuncture 

• Acupuncture puts thin needles into certain spots on the body. This may help lower pain and swelling from sciatica. 

Risk Reduction 

1. Exercise Regularly 

• Keep up a steady exercise routine that includes muscle training, flexibility exercises, and low-impact aerobic activities. This is said to lower the odds of getting sciatica again. 

2. Good Posture 

• Use good posture while sitting, standing, and picking up things. This protects the spine and avoids any nerve compression. 

3. Ergonomic Workstation Setup 

• Set up your workspace to support good posture. This way, you may reduce unwanted strain on the back, hips, and legs. 

Conclusion 

Sciatica can lead to pain and can make daily life hard. However, a lot of people may get relief from their symptoms using the right stretches and exercises. In this article, we covered key points about sciatica causes, ways to diagnose it, and the range of management options available for it. We discussed the value of regular stretches which aim to lower the pain and improve the ability to bend. We also touched on home self-care tips to manage the symptoms. Lastly, we introduced some alternative therapies, such as massage, acupuncture, and spinal therapies (chiropractic care). By doing these measures like exercise and maintaining good form, you may reduce your chances of experiencing sciatica pain.  

Frequently Asked Questions (FAQs) 

References: 

1. National Center for Biotechnology Information (NCBI). Sciatica [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908 

2. National Center for Biotechnology Information (NCBI). Anatomy, Sciatic Nerve [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482431 

3. National Center for Biotechnology Information (NCBI). Sciatica [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/#article-28772.s8 

4. National Center for Biotechnology Information (NCBI). Yoga, Physical Therapy, or Education for Chronic Low Back Pain. A Randomized Noninferiority Trial – PMC [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6392183 

5. National Center for Biotechnology Information (NCBI). Piriformis Syndrome [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK448172 

6. National Center for Biotechnology Information (NCBI). Anatomy, Abdomen and Pelvis: Bones (Ilium, Ischium, and Pubis) [Internet]. [cited 2024 Apr 29]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519524 

7. National Health Service (NHS). Sciatica [Internet]. [cited 2024 Apr 29]. Available from: https://www.nhs.uk/live-well/exercise/exercises-for-sciatica 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.