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Sciatic Nerve Physical Therapy: How it Can Help, Exercises, and More

Sciatica pain. If you’ve ever felt it, you know how uncomfortable and downright debilitating it can be. You’re not alone. Sciatica affects 10-40% of the population, yet many suffer through the pain without ever getting help. So, what can you do about it? Good news. Physical therapy for sciatica pain is one of the most effective treatments available. And the sooner you seek proper treatment, the more likely you are to avoid further complications—or even surgery. In this post, we share everything there is to know about sciatica physical therapy and why you shouldn’t wait another day to get treatment.

Table of Contents

What Is Sciatica?

Simply put, sciatica refers to the pain felt along the path of the sciatic nerve. Branching from your lower back, the sciatic nerve stretches through your hips and buttocks and then down each leg.  Sciatica typically affects only one side of the body.  Pain can be described as a sharp or shooting pain, or as a burning or stabbing pain, depending on the cause, and the pain may come and go.

What Causes Sciatica?

Most of the time, sciatica is a result of either: 

  • A herniated disc
  • Spinal stenosis (narrowing of the spine)
  • A bone spur on the spine 

Rarely, sciatica can be caused by a tumor compressing the nerve, usually caused by a disease such as diabetes. The 5 most common risk factors for sciatica are:

  1. Age – Changes that occur to the spine later in life, such as bone spurs and herniated discs, contribute to changes that trigger sciatica.
  2. Obesity – Excess body weight can increase the stress on your spine, contributing to the spinal changes that may trigger sciatica.
  3. Occupation – Jobs that demand physical movements such as twisting, carrying heavy loads, or driving for prolonged periods may play a role in the development of sciatica.
  4. Prolonged sitting – People with sedentary lifestyles or jobs requiring prolonged sitting are more likely to experience the symptoms of sciatica than those who are more active.
  5. Diabetes – Diabetes increases your risk of nerve damage, which can contribute to the development of sciatica.

Symptoms of Sciatica

Discomfort or pain that stems from your lower spine (lumbar) to your buttock and back of your leg is a clear indicator of sciatica. Pain can range from mild aching to severe burning or shooting pain, and may even give the sensation of an excruciating jolt or electric shock. Pain can worsen when you either… 

  • Cough
  • Sneeze 
  • Sit for prolonged periods

You may also experience… 

  • Tingling 
  • Numbness 
  • Muscle weakness in the affected leg

You may also feel pain in one part of your leg and numbness in another.

Can Physical Therapy Help Sciatica?

Sciatica physical therapy is beneficial because it not only reduces pain and inflammation, but can also help improve physical function and prevent symptoms from returning. Your physical therapist will concentrate on improving posture and will prescribe an at-home exercise program to promote long-term sciatic health. Because sciatica can be caused by a variety of issues, it’s important to seek the care of a physical therapist rather than trying to diagnose and treat the problem on your own.  Over-the-counter medications may help alleviate your pain and discomfort, but ultimately a physical therapist will help get to the root of the problem. Physical therapists can help in the treatment of:

  • Acute sciatic pain
  • Chronic sciatic pain
  • Post-sciatica surgery pain

How Do You Rehab a Sciatic Nerve?

Sciatica physical therapy begins with an initial evaluation by a physical therapist, followed by an individualized rehabilitation program that may last for 4 to 12 weeks or more, depending on the severity of your condition and your dedication to your recovery.

What Does Sciatica Physical Therapy Protocol Look Like?

At your first sciatica physical therapy appointment, your physical therapist will take note of your medical history and lifestyle habits and will ask you questions about your sciatic pain. Once the initial evaluation is complete, your physical therapist will perform a series of movements to assess your: 

  • Range of motion 
  • Reflexes
  • Posture  

Your therapist will make observations that provide them with a baseline evaluation of the severity of your condition. Combining what your physical therapist learned in these initial assessments, they’ll customize a physical therapy program specific to your needs. Your plan will likely include a combination of clinic visits and an at-home exercise program. The expert physical therapists at PRO~PT have treated hundreds of patients with sciatica, and we can treat you too.  Call your local PRO~PT location to schedule your initial consultation and evaluation and let us get you on the road to recovery.

5 Common Physical Therapy Exercises for Sciatica

Depending on the cause of your sciatica, your physical therapist will prescribe a series of exercises that will gradually become more challenging as your pain subsides.  Below are a few common physical therapy exercises for sciatica.  But remember, it’s important that you seek the treatment of a physical therapist to ensure you’re doing the exercises that will best treat the specific cause of your sciatic pain.

#1: Reclining Pigeon Pose

As a common yoga pose, the pigeon pose opens the hips. Multiple versions of this stretch exist, but the reclining pigeon pose is the starter version you’ll want to use as you begin your treatment. Here’s how to do the reclining pigeon pose:

  1. Lay down on your back and bring your right leg to a right angle while clasping your hand behind your thighs and locking your fingers.
  2. Lift the leg to place the right ankle on the top of the bent left knee.
  3. Hold the position for 30-60 seconds. This will stretch the tiny piriformis muscles that become inflamed and put pressure on the sciatic nerve.
  4. Repeat the exercise on the other leg.
  5. Do this exercise three times on each leg.

As this exercise becomes easier and you can do it without pain, your physical therapist will help you build up to forward and sitting versions of pigeon pose.

#2: Knee to Opposite Shoulder

This exercise also helps loosen the piriformis and gluteal muscles, which put pressure on the sciatic nerve when inflamed. Here’s how to do knee to opposite shoulder:

  1. Lie flat on your back and extend your legs with your feet flexed upward.
  2. Bend your right leg while clasping your hands around your knee.
  3. Slowly and gently pull your right leg toward your left shoulder, holding it there for 30 seconds. Don’t push it, you should only feel a stretch, not pain.
  4. Push your knee to return your leg to the starting position.
  5. Switch legs and repeat three times on each leg.

#3: Standing Hamstring Stretch

By easing tightness in the hamstring, you can relieve the discomfort caused by sciatica. The standing hamstring stretch is an effective way to ease your pain. Here’s how to do a standing hamstring stretch:

  1. Prop your right foot on an elevated surface at or below hip level. An ottoman or staircase works perfectly. Flex your foot. Your toes and leg should be straight.
  2. Bend forward toward your foot—don’t push it. You should feel a stretch in the back of your leg but no pain.
  3. Release the right hip downward rather than lifting it.
  4. Hold this pose for 30 seconds, switch sides, and repeat three times on each leg. 

#4: Pelvic Tilt Exercise

This exercise acts as the foundation for many exercises for sciatica and aids in the strengthening of your abdominal muscles. Here’s how to do pelvic tilt exercise:

  1. Lie flat on your back with your knees bent and feet flat on the floor.
  2. Pull your belly button in toward your spine.
  3. As you pull your abdominal muscles in, your back will flatten, tilting your pelvis toward your chest.
  4. Hold for 20 seconds and release.
  5. Repeat this exercise ten times.

As you get comfortable with this exercise, your physical therapist will help you advance to more challenging pelvic exercises.

#5: Press-Up Exercise

This exercise is specific to treating sciatica pain resulting from a herniated disc. Press-ups utilize a technique known as centralization, helping to move the pain from the leg to the lower back, where it can be more easily treated. Here’s how to do the press-up exercise:

  1. Lie on your stomach, propping your upper body onto your hands.
  2. Keep your hips on the floor.
  3. Hold the position for five seconds before lowering your body to the ground.
  4. Do ten repetitions every couple of hours and work up to 30-seconds per repetition.

If you experience too much pain during this exercise, try propping your upper body up on your elbows first, working your way up to your hands as you get more comfortable.

How Long Does Physical Therapy Take for Sciatica?

Sciatic pain can be felt in: 

  • The lower back 
  • Buttocks
  • Down through the back of either leg and even to the foot

Depending on the cause and severity of your sciatic pain, you may see results in as little as 4 to 6 weeks, but it may be longer.  If pain persists for more than six weeks, you should seek the treatment of a physical therapist. The physical therapists at PRO~PT will evaluate the cause of your sciatica and formulate a treatment plan to help you get back to yourself in no time. Contact your local PRO~PT location to schedule a consultation for sciatica physical therapy today.

Can Sciatica Physical Therapy Prevent Re-Injury?

The early stages of physical therapy for sciatic nerve pain will focus on giving you immediate relief from your pain and easing your discomfort. Following the initial treatment, your physical therapist will include exercises and stretches that will improve your range of motion and increase your strength. Combined with ergonomic techniques for caring for your spine, this will help prevent future re-injury.

The Licensed Physical Therapists at PRO~PT Are Here for Your Sciatica Physical Therapy Needs

PRO~PT is the premiere physical therapy clinic serving the Central Valley since 2001. Our convenient locations throughout the Valley provide you with the personalized care you deserve.  In addition to sciatica physical therapy, we specialize in …

  • Post-surgical care
  • Sports-related injuries
  • Orthopedic injuries
  • Spine conditions
  • Balance and fall prevention
  • Other specialties, such as pelvic floor physical therapy

Our mission is to return you to your best quality of life.  Request an appointment today.

Categories: Uncategorized• September 3, 2021