If you have experienced a pain centered in the glute area that radiates down one of your legs you are experiencing sciatic nerve pain. Sciatica refers to back pain caused by a problem with the sciatic nerve. This is a large nerve that runs from the lower back down the back of each leg. When something causes pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hips, buttocks, and legs. Throughout many years of playing sports I have experienced several episodes of sciatic nerve pain that started in the glute then radiated down my right leg ending at mid calf. The pain I am referring to was (without question) a 10 out of 10. Because of my personal experience with sciatica and with the understanding that it affects many others, I have come up with a few steps to help deal with this uncomfortable condition. After consulting with chiropractors, physical therapists and exercise physiologists I have come up with a short and simple stretch/exercise routine to manage sciatic nerve pain upon flares.
1. In my opinion, this stretch is by far the most effective. Start by kneeling down on all fours, rotate your right leg so your shoes goes directly on the back of your left knee. Bring your right hand out about 6 inches wider than shoulders with apart then shift your weight towards the right aiming your right hip (pocket area) towards the floor, all while keeping the chest up and parallel to the ground. Hold this stretch for 30 seconds and do 2-3 sets per side.
2. Hip flexor stretch will also help reduce tightness in your hips that forces your pelvis to tilt down which is called anterior pelvic tilt. Loosening the hip flexor will take away added stress to your lower back and glutes. Start by placing one knee down with your other foot placed in front at 90 degrees then gently lean forward keeping your chest up perpendicular to the floor. Flex your tailbone forward to intensify the stretch of the hip flexor. Hold for 30 seconds 2-3 sets per side
3. Side plank: start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for 30-60 seconds for each set, and then repeat on the other side. (2-3 per side).
The primary muscles used: transversus abdominis muscle, gluteus medius and gluteus minimus muscles (abductors), the adductor muscles of the hip, and the external, and internal obliques. Secondary: gluteus maximus, quadriceps, and hamstrings.
4. Fire Hydrant: You will need the help of an exercise band. The band will be placed right about at the knee. On all fours, keeping a flat back, rotate the right knee 90 degrees towards the right side. This exercise is guided towards strengthening the gluteus medius, which tends to be under utilized in most people
If practiced regularly, these four simple steps will help to manage sciatica and the pain associated with it.
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