Sciatic slide exercise
‘Sciatica’ refers to pain or changes in sensation in the buttock or leg, caused by compression or irritation of the sciatic nerve. This can occur either at the nerve roots which lie in the back, or in the buttock region (see the picture for a view of the sciatic nerve). Sciatic pain can happen independently, or in conjunction with low back pain.
When this nerve is irritated or compressed, it can lead to reduced neurodynamics – meaning that the nerve is not able to move, glide and slide in the way it normally would. Addressing these neurodynamics with an exercise called ‘sciatic slides’ is a great way to reduce pain and normalise function of the sciatic nerve.
In order to complete a sciatic slide, all you need to do is lie on your back and hold behind your thigh on the side you want to slide. Now, kick the leg up by straightening out the knee and pointing your toes to the roof at the same time. Return to the start position, but keep your toes pointing up to the roof on the descent. Repeat this 20 times over. See our video (LINK) for a demonstration of this exercise.
While you can achieve good short term benefits from completing this exercise, best management for preventing ongoing sciatica is a physiotherapist led rehabilitation program, so make sure to book an appointment with your physiotherapist.