Matt Dick, Physiotherapist
Stretches for a pinched nerve in the lower back?
A pain in the backside? This could well be a pinched nerve in your back.
When you “pinch a nerve” you are likely to have pain in your lower back, it might also travel down to your bottom or further down your leg.
You may have been lifting something heavy and felt a sharp pain, you may have been lying or sitting in a position for an extended period of time or you might not have done any of these things and woke up with this pain.
A pinched nerve is incredibly painful and can be really debilitating.
It's not the thing you want lingering around for too long, and we can help you at Melbourne Sports Physiotherapy.
BOOK ONLINE NOW TO FIX YOUR PAIN
What are the symptoms of a pinched nerve in the lower back?
Before we delve into how to fix a pinched nerve. It can be sometimes helpful to understand why we are suffering from these symptoms and exactly what symptoms to be looking for.
A pinched nerve in your lower back can refer your symptoms that radiate along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Hence, why you may have heard this called “sciatica”.
Typically, sciatica affects only one side of your body.
This referral is called radiculopathy or radicular symptoms. The specific symptoms that you might be experiencing in your lower back and leg are:
-
Pins and needles
-
Numbness
-
Weakness
-
Sensation changes (absence of sensation or a burning/tingling sensation)
-
Reduction in reflexes
You can also have any of the above symptoms referral along the front of your leg or hip, this is called femoral nerve compression.
BOOK ONLINE NOW TO FIX YOUR PAIN
What causes a pinched nerve in the lower back?
This pain is usually caused by compression or irritation of the nerve or the nerve roots in the lower spine. It is estimated that around 70-90% of the Australian population will experience back pain at some point in their life, with a further 5-10% of those cases experiencing sciatica.
This compression can occur at various areas and result from a number of different mechanisms.
Common culprits include herniated discs, muscle spasms, spinal narrowing, degenerative disc disease, and more functional things like posture, lifting techniques and lifestyle.
Lastly, the sciatic nerve enters your lower limb posteriorly through your gluteal region and can become irritated or compressed via muscle compression of the piriformis muscle.
Diagnosis of where the compression is occurring is essential to help assist with relieving your symptoms.
How can you fix a pinched nerve in the lower back?
When a pinched nerve arises, there are several measures you can take for quick relief.
-
Applying cold or hot packs to the affected area can help reduce pain.
-
Maintaining good posture, avoiding prolonged sitting, and using supportive cushions can also provide relief.
-
Regular movement throughout the day of small amounts
-
Avoid lifting of heavy objects and strenuous exercise
-
Seeing your physiotherapist for education, advice and treatment
BOOK ONLINE NOW TO FIX YOUR PAIN
Stretches for a pinched nerve in the lower back
Exercise plays a significant role in managing and alleviating pinched nerve pain. Here are some effective exercises for relief:
-
Piriformis Stretch:
Lie on your back, cross one leg over the other, and gently pull the knee towards the opposite shoulder. Hold for 20 seconds, switch legs, and repeat 5 times on each side to help relieve sciatica symptoms. (avoid excessive trunk flexion)
-
McKenzie Extension Exercises:
Lie on your stomach, resting on your elbows. Push your upper body up while keeping your pelvis on the floor, allowing your back to arch gently.
Hold for a few seconds and repeat 5 times. McKenzie extension exercises can help reduce sciatica pain caused by certain spinal conditions. (see image below, credit Yanyala on Freepik)
- Cat/Cow:
This move may help stretch, relax, and release pinched nerves in the lower back. Begin with hands and knees on floor, knees under hips, wrists under shoulders. Back is flat like a table. Breathe in and on exhale round your spine up toward ceiling while tucking chin toward chest and releasing neck. This is cat.
On inhale, arch your back, while releasing tummy, lift head and tailbone toward the sky. This is cow. Continue gently flowing between cat and cow pose up to five times. (See image top of page, credit Freepik)
-
Core Strengthening:
Engage in exercises that target your core muscles, such as abdominal crunches (only if crunches do not increase your back pain), planks (side planks, back planks, normal planks, arch holds, and hollow holds), or bridges.
Aim to do some or all of these everyday. Strengthening your core can help support your spine and reduce sciatica symptoms.
Aside from stretching and strengthening, walking and gentle mobility can provide you with great relief. Build up your tolerance of how far you can go and walk regularly (little and often).
A thorough assessment from a physiotherapist is an integral part of treatment for a pinched nerve. A proper assessment can assist forming an accurate diagnosis that can provide acute symptoms relief for you and advice on exercises for personalized recommendations for sciatica relief.
BOOK ONLINE NOW TO FIX YOUR PAIN
LEARN How OUR MELBOURNE SPORTS PHYSIO TEAM can help you?
At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
You can make an appointment by calling or booking online.
BOOK ONLINE NOW TO FIX YOUR PAIN