About 40% of people will experience sciatic nerve pain at some point in their lives, and it’s literally pain in the buttocks. The sciatic nerve is the longest and thickest nerve in the body and runs from the lower back, branching down each leg. Although actual damage to the sciatic nerve is rare, sciatica refers to pain caused by irritation, inflammation, pinching, or compression of a nerve.
You can experience sciatic nerve pain anywhere along the sciatic nerve’s path – from your lower back, in your hips, buttocks, or down your legs. This can cause muscle weakness, numbness, or an unpleasant tingling sensation. People describe it as a shooting or shooting pain, which can come and go.
Although sciatic nerve pain is common, you’re at greater risk if you’re pregnant, have suffered a lower back injury, are overweight, or have a weak core. If you think you have sciatica, it’s a good idea to see a doctor or physiotherapist, who can give you an appropriate assessment.
Fortunately, there are stretches and exercises that can help with sciatic nerve pain, especially sciatic nerve slips, which were recently shared by Dr. Jacob Van Den Meerendonk on his instagram (opens in a new tab)account.
How do you do sciatic nerve glides and why are they good for pain relief?
One of the most common causes of sciatic nerve pain is compression of the nerve, flossing can help. Nerve flossing gently mobilizes and stretches the nerve to improve your range of motion. Here’s how to do it, as Dr. Van Den Meerendonk explains in his video:
- Start by lying on your back with your knees bent and your feet flat on the floor.
- Raise the leg where you are experiencing sciatic nerve pain into a tabletop position, so your knee is above your hip, and grasp the leg around the thigh.
- Flex your foot and lower your heel toward your glutes, then point your toe, extending it toward the ceiling. Continue to alternate this motion, moving slowly and with control.
Dr. Van Den Meerendonk recommends doing about 10 to 20 reps for two to three sets, twice a day to help relieve sciatic nerve pain. “I’m not saying it’s an exercise in magic,” he added, “but it’s something everyone should know.”
If you have sciatica, exercise may improve your symptoms. But some exercises can make the pain worse, so it’s essential to know where to draw the line before you start – here’s exercises to avoid if you suffer from sciatic nerve pain.