Do you suffer from lower limb numbness, tingling, burning, or sharp shooting pain past the knee? Sciatic nerve pain can happen for a number of reasons but some of the most common culprits include deconditioned core musculature and tight glutes. According to the physiotherapists here at REP Physio, activity is often the best medicine. Here are some at-home exercises you can perform to ease your discomfort!
For Building Core Strength
- High Plank
- Start in a push-up position with your shoulders over top of your wrists and either your knees touching the floor or legs extended behind you – whichever position you choose, there should be a straight line created from your knees/toes up towards your head
- To fully engage your core, think of drawing your belly-button back into your spine while squeezing your glutes together
- Try to hold for 30 seconds to 1 minute and repeat
- Low Plank
- Perform the high plank position but this time, your forearms are lying flat on the floor
- Remember, glutes tight and belly-button to spine!
For Stretching the Glutes
- Ankle over Knee Stretch
- Start by lying on your back with your knees bent and feet flat on the floor
- Bring one ankle over to rest on the opposite thigh
- Reach underneath the bottom leg and bring it towards your chest
- Hold for 30 seconds, switch legs, and repeat
- Variation: If you want to intensify this stretch, use a foam roller over the glute with ankle over knee!
- Ball Release
- Place a ball (lacrosse ball, tennis ball, or massage ball) between you and a wall and lean towards the wall
- You’ll know when you’ve hit a sore spot! Stay in that one area and let the ache melt away
- Be mindful not to rollover boney areas to avoid bruising
Try these exercises for 2 weeks. If your symptoms persist it might be time to visit one of our therapists. They can help you explore other treatment options that are right for you. Call us at 780-395-9170 or 780-244-1095 to book an appointment!