419924, 3:58 PM ‘Say Goodbye To Sciatica Pain By Stretching Thase Two Muscl OP? Ge search the meb o Dhcove Fang | News USNem rl ows (49. Pesonalze Women's Heath (“a= rations | @ s Say Goodbye To Sciatica Pain By ? Stretching These Two Muscles Story by Andi Bretowict + 7mo* 7 min read e Heath Tops mentoned inthis article LL sexi an intense nny mer ack cdo fy fee hese ae be sn Eecertievesed pw hon spac here are few things worse than an achy, lower body, That dliscomfor is extra miserable when accompanied by a sharp, electrical pain or even a numb sensation running al the way down, your leg inta your foot If this sounds familar, you may be ‘experiencing sciatica Simply put. the term “sciatica” refers to radiating pain along the sciatic nerve, says Jessica Chellsen, OPT, CSCS, physical therapist and founder of Vibrant Coast Physical Therapy & Wellness. “The sciatic nerve runs from the glute down the back of the thigh, and it spits into two nerves just above the back of the knee,” she explains. “Meet the expert: Jessica Chellen, DPT, CSCS, is a physical therapist, cetfied strength and conditioning specialist, and founder of Viorant Coast Physical Therapy & Wellness. 22024 Nios YourSeicy Chet Consumer Hea Pracy acy &Caokes Tes of use Adverse 9 Fessce htts:wwwemsn.com/en-usihealinfinessisay-goodbyeto-sciatica in-by-stretching-these-two-muscles/ar-AATHkq!?ocid=winp2ipacvid=268256628.... 1/11419724, 58 PM hitpssww.msn.comlen-ushealthfiness/say-goodbye-o-scatica-pain-ty-stretching these-two-muscles/ar-AA kal ocl=winp2pBcvi Say Goodbye To Sciatica Pain By Stretching These Two Muscles ‘The pain can flare up almost anywhere along the nerve pathuvay, but its most common around the low back or butt, back of thigh, and calf through the heel or foot, explains Chellsen. Sciatica can vary from a mild ache to a sharp burning sensation, and some people may also experience numbness or tingling in the leg or foot, per the Mayo lini It you struggle with sciatica, know you're not alone: 40 percent of people deal with the pain at one point or another, according to the Cleveland Clinic, Leki, stretching the glutes and hamstrings can reduce sciatica and prevent the surrounding muscles from iritating the scatic nerve, says Chellsen. Just be mindful that if you're having intense symptoms, stretching your hamstrings too much can further inftate the nerve in which case you want to see a doctor, she eqplains 1D Related video: Testing Low Back Pain in Runners (Live Science) e Ready to say sayonara to sciatica pain and find sweet relief? Keep scrolling for the nine best sciatica stretches that do just that according to a physical therapist, What is the sciatic nerve? ‘The sciatic nerve is about 2 centimeters in diameter and consists of the L4 to $2 nerve roots, which jon atthe pelvis and run down the bback ofthe thigh, says Chellsen “The sciatic nerve controls motor function of the hamstrings and adductor muscles and branches into the tibial nerve and common fibular nerve which control the muscles ‘of the caf, front of the lower leg, and some foot muscles,” she adds. Sciatica can be extremely uncomfortable and travel the entire course fof the nerve from the glutes all the way to the foot er part way down the back ofthe thigh, Chellsen explains. ‘Common causes of scat 1, You have tight muscles. Radiating pain from the sciatic nerve is often caused by tight muscles irritating the nerve, particularly in the deep hip rotator muscles, says Chellsen. 2, You're pregnant. A common pregnancy symptom is a in your posture which may irritate the sciatic nerve, 2256028... 211419924, 3:58 PM htts:wwwemsn.com/en-usihealivfinessisay-goodbyeto-siatica ‘Say Goodbye To Sciatica Pain By Stretching Thase Two Muscl your doctor ora physical therapist for pregnancy specific sciatica stretches and other pain management techniques. 3.You have a heriated dise. Sciatica often accompanies the discomfort ofa slipped or ruptured disc, says Chellsen. This Is often due to pressure on the sciatica nerve root (or several nerves) which triggers a burning tingling, or ‘numbing sensation from the glutes sometimes down into the foot she explains. hese Harman Rn Sneaker saas9 Shop Now 9 Best Sciatica Stretches Equipment: Sodyweight, resistance band | Good for: Sciatica Instructions: Select three to five stretches, Perform the designated reps, then continue onto the next move. If you'te experiencing active pain, perform the stretches one to two times a day, For preventative care, complete the stretches three to five times a week. Safety note: Ifyou have severe pain or persistent symptoms with little to no improvement, it's time to see a doctor or physical therapist for assessment 1. Cat Cow How to: 1. Start in 2 quadruped, table-top position with neck in neutral alignment, wrists under shoulders, and knees under hips 2. Inhale and move from a neutral table-top position into a “cow" pose by dropping belly toward the mat. Lift chin toward the ceiling as you arch back. 3. Exhale as you shift from “cow’ past neutal to “cat” pose by