[go: up one dir, main page]
Scribd
Upload
1K views3 pages

Sciatica Home Exercise Guide PDF

Sciatica refers to pain that radiates from the lower back down the leg, caused by injury to muscles, ligaments, disks or arthritis in the spine. Home exercises to treat sciatica focus on avoiding painful positions, maintaining proper posture, stretching the sciatic nerve and hamstrings, and strengthening the core. Specific stretches and exercises described include single knee to chest, hamstring stretch with towel, piriformis stretches, lower trunk rotations, sciatic nerve glides, and double knee to chest stretches. Performing sets of these stretches and exercises 2 times per day can help treat sciatica symptoms.

Uploaded by

Mellow Moon Records
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
1K views3 pages

Sciatica Home Exercise Guide PDF

Sciatica refers to pain that radiates from the lower back down the leg, caused by injury to muscles, ligaments, disks or arthritis in the spine. Home exercises to treat sciatica focus on avoiding painful positions, maintaining proper posture, stretching the sciatic nerve and hamstrings, and strengthening the core. Specific stretches and exercises described include single knee to chest, hamstring stretch with towel, piriformis stretches, lower trunk rotations, sciatic nerve glides, and double knee to chest stretches. Performing sets of these stretches and exercises 2 times per day can help treat sciatica symptoms.

Uploaded by

Mellow Moon Records
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Single Knee to Chest Stretch - SKTC
  • Understanding Sciatica
  • Piriformis Stretch Modified 3
  • Hamstring Stretch with Towel
  • Lower Trunk Rotations - LTR - Wig Wags
  • Piriformis Stretch (Figure Four)
  • Sciatic Nerve Glide - Supine
  • Double Knee to Chest Stretch - DKTC

SCIATICA

Home Exercises

Sciatica is a specific type of low back pain; it refers to altered sensation that normally radiates
from the low back into the buttocks, hip, and then down the leg into the foot. This can occur in
either or both lower extremities. Symptoms usually include pain, numbness, burning and/ or
tingling. Sciatica is often a result of injury to a muscle, ligament, bulging/ ruptured disk,
or arthritis.

While treating sciatica, one should work on:

• Avoiding positions/ activities that exacerbate pain


• Maintaining proper posture
• Using proper lifting techniques
• Avoiding prolonged sitting or standing
• Performing exercises that increase sciatic nerve and hamstring length
• Performing exercises to increase core strength and add stability to spine

As with all exercises, some soreness is expected. The exercises attached are general guidelines
and not meant to be an exhaustive list. Please use your best judgment when starting a home
exercise program. If you experience increased pain that continues without any decrease in
symptoms, please contact your MD or PT for guidance.

SINGLE KNEE TO CHEST STRETCH - SKTC


While lying on your back, hold your knee and gently pull it up
towards your chest.

Repeat 3 Times Hold 20 Seconds


Complete 1 Set Perform 2 Times a Day

1 [Link]
HAMSTRING STRETCH WITH TOWEL
While lying down on your back, hook a towel or strap under
your foot and draw up your leg until a stretch is felt along the
backside of your leg.

Keep your knee in a straightened position during the stretch.

Repeat 2 Times Hold 30 Seconds


Complete 1 Set Perform 2 Times a Day

PIRIFORMIS STRETCH MODIFIED 3


While lying on your back and leg crossed on top of your oppo-
site knee, hold your knee with your opposite hand and bring
your knee up and over across your midline towards your oppo
site shoulder for a stretch felt in the buttock.

Repeat 3 Times Hold 20 Seconds


Complete 1 Set Perform 2 Times a Day

PIRIFORMIS STRETCH (Figure Four)


While lying down, bend up one knee keeping the foot on the
mat or floor. Bend opposite leg and cross ankle over the bent
knee. Gently push inside of crossed leg at knee. You should feel
the stretch in the back of the buttock of crossed leg.

Repeat 3 Times Hold 15 Seconds


Complete 1 Set Perform 2 Times a Day

LOWER TRUNK ROTATIONS - LTR - WIG WAGS


Lying on your back with your knees bent, gently rotate your
spine as you move your knees to the side and then reverse
directions and move your knees to the other side. Repeat as you
move through a comfortable range of motion.

Repeat 20 Times Hold 1 Second


Complete 1 Set Perform 1 Times a Day

2
SCIATIC NERVE GLIDE - SUPINE
Start by lying on your back and holding the back of your knee.
Next, attempt to straighten your knee. Lastly, hold this position
and then bend your ankle forward and back as shown.

Repeat 10 Times Hold 3 Seconds


Complete 2 Sets Perform 2 Times a Day

DOUBLE KNEE TO CHEST STRETCH - DKTC


While lying on your back, hold your knees and gently pull them
up towards your chest.

Repeat 5 Times Hold 10 Seconds


Complete 1 Set Perform 2 Times a Day

3 [Link]

You might also like