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By: Ron S. Miller, PT
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Fig. 8
(larger view)
Fig. 9
(larger view)
Fig. 10
(larger view)
Fig. 11
(larger view)
Fig. 6
(larger view)
Sciatic pain from nerve root irritation or impingement can be caused by spinal stenosis, a
condition that causes the nerves passageway to narrow or constrict. A typical symptom of spinal
stenosis is sciatic pain that radiates along the sciatic nerve down the leg while walking, with
sciatic pain relief only felt when sitting down. The study of this leg pain (sciatica) is referred to
as radiculopathy.
For more information on spinal stenosis, please see Lumbar Spinal Stenosis: A Definitive
Guide and Living with Lumbar Spinal Stenosis.
In This Article:
Lie on the back and press the low back into the floor by tightening the lower stomach
muscles, pulling the navel (or belly button) in and up (Figure 10), hold for 10 seconds.
Aim to complete eight to ten repetitions of this press.
Hook-lying march. For a more advanced sciatica exercise, this position may be held while
marching in place in the hook-lying position, slowly raising alternate legs 3 to 4 inches
from the floor (Figure 11). Aim to march for 30 seconds, two to three repetitions, with
30-second breaks in between repetitions.
Curl-ups. Another strengthening exercise that may be recommended by spine specialists
to strengthen the lower abs is called a curl-up (Figure 6). These are done by folding arms
across chest, flattening the back by tightening lower abs, then raising the head and
shoulders from the floor. Hold for two to four seconds, then slowly lower to starting
position. As strength builds, aim to complete two sets of ten curls.
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These sciatica exercises alone will not necessarily make the patient with sciatica from spinal
stenosis better, but they will allow the patient to more easily hold a posterior pelvic tilt during
activities, especially standing and walking. This posture will allow the patient to perform more
activities with less pain. The pelvic tilt is often very difficult for patients to learn and can take a
good deal of practice with the guidance of a physical therapist before it is used effectively to treat
sciatica resulting from spinal stenosis.