Shooting pain that starts at the lower back and continues down the back of the buttocks and down the back of your leg is, more often than not, due to pressure on your sciatic nerve.

The Sciatic nerve runs from the lower back, through each of the hips and down the back of each leg. It is rare to have sciatic pain on both sides at the same time. The pain is typically due to pressure put on the sciatic nerve by a herniated disk. The discomfort is often described as shooting and sharp but has also been described as numbness along the affected area.

Lower back pain associated with sciatica is typically felt through the lumbar region. In most cases, sciatica will resolve itself within a few weeks. Your doctor or Physio will give you stretches to help alleviate the pain. Here are a few of our favorites:

Knees to Chest

From a lying down position, gently bring your knees into your chest. Take slow rocks from side to side and back and forth to alleviate some of the pressure along the lower back and buttocks.

Cobra or Modified Cobra

Lying on your stomach, bring your hands to the outside edge of your chest with your elbows bent and facing the back of the room, gently pull your shoulder blades toward one another. Keeping your neck straight and chin tucked, begin to gently lift your chest to the front of the room. Lifting first until the first set of ribs lifts up and, if it feels ok, continuing until your entire front body is lifted from the floor.

Seated Hip Stretch

From a seated position, lift one foot and place it across the opposite thigh, bending at the knee. Start to slowly lean forward until you feel the stretch through the outer hip, hold for 30 seconds to a minute and switch sides.

Standing Hamstring Stretch

From a standing position, lift your foot onto a surface that is slightly higher than the floor. Keeping your lifted leg as straight as possible with a slight bend at your knee. Bending at the hip, begin to bring your chest toward your lifted leg, stopping once you feel a stretch along the hamstring.

Seated Spinal Twist

From a seated position, bring both legs out long in front of you. Take your right foot and place it on the outside of your left knee. Gently loop the left elbow on the outside of the right knee. Gently twist to the right, bringing your gaze over your right shoulder. Hold for 30 seconds and repeat on the opposite side.

Knee to Shoulder

From a lying position, have both legs flat on the floor. Reach down and gently guide one knee into your chest and toward the shoulder on the same side. Squeeze the knee in until you feel a gentle stretch along the lower back and hamstring. Hold for 30 seconds, and repeat on the opposite side.

These exercises followed on a daily basis should provide a great deal of relief for that lower back pain. However, if your symptoms persist, please get in touch and we’d be happy to put together a customized program for you!