Beat Sciatica
WITH THESE STRETCHES
Your Back, Of Course! Stretching out your lower back is pretty important if you want to relieve some of the pain you’re experiencing. By doing this, you’re drawing out your vertebrae and decreasing the pressure placed on your sciatic nerve. A good exercise to consider trying would be to lie on your stomach on the floor with your elbows and forearms underneath you, palms on the floor. Then, while keeping your stomach on the floor, push your shoulders back. You can do this 8–10 times for 10 seconds each time. The Glutes As the pain likely isn’t exclusively located in your back, stretching out the muscles around your buttocks will definitely help as well. One exercise you may practice requires that you lie on your back with a flat object under your head, such as a
When it comes to treating pain caused by sciatica, stretching is important. It may seem like a basic step, but it will take you far in your treatment for this disease. Here are few stretching techniques you can try at home.
book. Then, lift one leg up to rest your foot on top of your knee. From this position you may use your hands, an exercise band, or another object to grip the back of your thigh and gently pull it towards you. This stretch can be done two to three times for 30 seconds each. Hamstrings When stretching out your legs, focus on the hamstrings, as they’re often one of the least flexible parts of the body. To start, you’ll want to be on your back while bending your knees with your feet resting on the floor and your head resting on a supportive object. In this position, bring your leg towards you. Once it’s as far as it can go, grasp the back of your knee and stretch out your leg until you feel the stretch in your hamstring. You can execute this exercise 2–3 times on each leg for 20–30 seconds per repetition.
Testimonials
PHYSICAL THERAPIST: Patient states she has had back pain on and off for 20-plus years. Patient states when she had her flare-ups, she would be down for days. Patient states over the holidays her pain was unbearable and had to take 800 milligrams
How did the injury happen? What brought you here? “I was having issues bending and sitting for long periods of time due to sciatica issues.” Which activities can you do now that you weren’t able to perform before coming to Stretch?
of ibuprofen. Patient stopped the ibuprofen and is now taking Curamin (a natural herb) and another nutrient to help with the pain, and they seem to be helping. Patient states her pain has eased but she’s still taking the herb. Patient takes breaks during the day tomanage her pain. Patient states she has scoliosis. Patient experiences increased pain while picking up her 3-year-old grandson, bending to scrub andmake the bed, and sitting for longer than 30 minutes. Patient tries to work out at the gym three days per week. Patient is able to walk on a treadmill at an incline for 30 minutes without difficulty. Elliptical patient blew out her right knee and has had injections. Patient has had X-rays and an MRI. Patient has pain along the right lower back. PATIENT: Thank you, Stretch Physical Therapy, for all of your help. I had a lot of back pain, but because of you all, I feel good. –Kim White
“Before coming to Stretch, I had issues with sitting and standing for long periods of time. I also had issues with bending to lift objects and kneeling to work in the yard. Since coming to Stretch, my family and I drove to Carolina, and I had zero issues riding in the car. I am able to sit at my desk for as long as needed without any pain. The biggest achievement i my ability to work in the yard without pain.” –Kori Brandhoff
www.stretchphysicaltherapy.com 2 “It was hard for me to sit or stand. Now, I am able to sit for a long time without pain; and I’m able to get up, too.” –Favour Gatsokpo How did the injury happen? What brought you here? “I had back pain, including severe tailbone pain.” Which activities can you do now that you weren’t able to perform before coming to Stretch?
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