Sciatica is one of the most nagging types of pain you can have- it is like a toothache in your leg! Here’s a simple self-stretch you can do to help alleviate it, but before I share it, you should probably understand a little about sciatica…
Sciatica is a blanket term for pain associated with the sciatic nerve- the nerve which exits your spine between L5 and S1, and innervates part of your leg. Irritation of the sciatic nerve can cause pain which radiates down the back of the leg. If pain radiates down the front or side of the leg, you are talking about a different nerve.
Now, there are a few things which can irritate this nerve, most predominantly a bulging or herniated disc, or compression of the nerve by the piriformis muscle. It is this piriformis spasm or piriformis syndrome which is the focus of this stretch. Lets talk about the anatomy for a moment.
The sciatic nerve goes down the back of your leg, through your buttocks, where it passes beneath the short, thick piriformis muscle. The space through which this nerve traverses is kind of small, so when the piriformis is in spasm, or contracts- it reduces the size of the space through which the nerve travels- and compresses or irritates it, causing sciatic pain.
For this stretch, find a comfortable chair without too much padding, and which allows you to sit evenly with good lower back support. Take the painful leg, and cross it over the other, with the ankle resting on the knee of the non-painful leg.
Slowly lean forward with your upper body, resting your arms on your legs, until you feel the beginning of the stretch and then go just a little further. Hold this position for a few seconds, then return to a neutral position.
Repeat this a few times each session for 2-3 sessions a day. Give it a shot- you may surprise yourself how much this simple stretch can help. This stretch should not exacerbate your discomfort. If it does, it is possible that your pain is coming from a different source. If your pain lasts more than a couple of days, and you haven’t had it accurately diagnosed- you should definitely see your physician.
Be well, and have a fantastic weekend!
-Andy
I am on a serious Alphonse Mucha kick- I think I may start Summer painting early this year.
