Movement Fixes for Sciatica & SI Joint Pain

Disclaimer: "The information on this website & blog post is for general informational purposes only and does not constitute medical advice. It is essential to consult with a healthcare professional for any health concerns or before making any medical decisions. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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Tests to Diagnose Sciatica or Not:

1.      The Further Forward- Stand straight, legs slightly closer than shoulder width apart. Bend down and try to touch your toes without bending your knees.  The further you bend, the more tension and pain you feel in the leg, it is a sign sciatica is present.

2.      Hip External Rotation when seated– When seated, cross one leg over the other and bend the knee.  If you notice it’s really tight and painful to cross the one leg but not the other, that’s a sign of nerve tension.

3.      Seated Position: bend forward, chin down to your chest, straighten leg and point foot towards the ceiling, - if you feel this is very sensitive through the leg, & pain increases, this is definitely sciatica. 

Now how do we fix it?

1.      Bear position- hands under shoulders, knees under the hips, keep the spine neutral as you brace the core & raise the knees up and down off the ground. Hold 5 seconds and lower the knees back down.  It improves your core stability and balance and lowers the tension in the lower back.

2.      Frog Pose- opens the hips and encourages mobilization. On all fours, widen your stance and push your hips back as deep as you can.  Rock Back & forth! This will take pressure off the low back and reduce compensation. 

3.      Nerve floss- mobilize the nerve!  In a seated position, as you kick the leg, bring the chin up, and then as you lower the foot, lower the chin.  This is what allows the nerve to slide back and forth in the joint. If doing this in a seated position hurts it, try it on the floor. Lay on your back, relax your head onto the floor.  Bend the knee of the painless leg, foot flat on the floor. Pull the other leg back 90 degrees and straighten up to the ceiling. Push just up to the point of tension.

4.      Lumbar Extension- Keep the lower back relaxed and lay flat on the floor, prone.  Decrease compression of the lower back by pushing off your hands and straightening out your back.  Keep your legs flat on the floor.  Start by resting your elbows and then slowly work to full extension. 

5.      Prone hip Extensions- on your stomach, raise your effected leg as high as you can.  This engages your glutes and helps improve hip flexibility and improves lower back extension.

6.      Create space- Lay on your back with your legs resting on a higher surface at around 90 degrees of bent knees.  Lower your hips to the floor and relax your head.  This can be done for 10 minutes up to 30 minutes.  Let your spine melt into the ground.  When you stand up, what you should feel is more space inside that SI joint.

Hip Flexor Strengthening Moves

1.      Standing hip flexion / extension with a resistance band – Stand straight, and wrap the resistance bands under both feet.  Raise one knee to chest and pump your arms like you were walking - left knee raise, right arm pumps up and hold at the end range.  The band provides accommodating resistance as you get higher into hip flexion, demanding stability at the core.  BONUS- you will automatically drive the floor down with the standing foot, engaging the posterior chain.  This is amazing for any gait issues.

2.      Seated Leg Raises – A variation for easier pistol holds – We have one knee bent to our chest, our hands on our heads, and the opposite leg raising 6 inches off the ground.  Engage your core and glutes. 

3.      Bent Knee & Extend Plank Leg Raises – Get into plank position but with a resistance band wrapped around both feet.  Now, hold position and push one leg back and extend. You should relax your lower back and engage your core and glutes! 

Book a session & let us discuss your path to movement free from pain!

Frank Gioeli, LMT

Owner of Massage Is Therapy For Me