Sciatica: Stretches & Exercises for Sciatic Nerve Pain Relief
The Pelvic Clock® Exercise Device makes sciatic nerve exercises, sciatica stretches, pelvic alignment, and core stability exercises more effective.
SCIATICA: STRETCHES & Exercises for Sciatic Nerve Pain Relief
You may be surprised to learn that Sciatica is actually not a disorder, but rather a symptom. The rampant inflammation of sciatic nerve and acute pain can be brought on by a number of chronic conditions, such as:
These chronic conditions in turn are brought on by muscle imbalances and asymmetry of the pelvis:
Usually sciatica affects one side of the body while the other side compensates. This prolonged compensation further aggravates the muscle imbalance and misalignment of the pelvis, ultimately impeding a recovery.
Pelvic alignment exercises help to break this vicious cycle, speed up sciatica rehabilitation, and prevent the risk of a relapse.
Make sure you know which condition causes your Sciatica.
Click on one of the links above. At the bottom of each page you’ll find a free PDF with specific Pelvic Clock Stretches and Core Stability Exercises.
How long does it take to cure Sciatica?
Although the standard treatment for sciatica is generally limited to a few weeks of physical therapy and anti-inflammatory medication, a complete healing of the sciatic nerve can take up to several months.
The sooner you start taking care of sciatic nerve pain, the faster you’ll recover. If you nip the pain in the bud, the spread of inflammation from the buttock down your leg can be prevented.
Will sciatica heal with rest?
Resting for more than 2-3 days will make the recovery more difficult. The lack of movement leads to a rapid deterioration of the muscles responsible for spinal stability. Weak muscles are also vulnerable to spasms and injuries.
What if I don’t know the real cause of my Sciatica?
When you are looking for pain relief, your own intuition and common sense can be very helpful.
You need to find the direction of the movement that reduces your pain.
If tilting your pelvis in one direction increases your pain, tilt it in the opposite direction.
For example:
If your pain is increased at the 6 o'clock position, you should feel pain relief around 12, 11, or 1 o’clock.
If you are having trouble finding the direction of the movement that relieves your sciatic nerve pain, please consult your physical therapist or book a one-on-one Zoom consultation with a Pelvic Clock Educator.
How does the Pelvic Clock help Sciatica?
The Pelvic Clock® provides mild lumbar traction, relieves pressure on the sciatic nerve, stretches tight lower back muscles, and strengthens deep core muscles.
When should I start my Pelvic Clock exercises?
There are different stages of sciatica pain. This 1–10 pain scale will help you determine if exercises with the Pelvic Clock® device are appropriate for your current condition.
If your pain can be described as sharp, acute, or unbearable, you should start supervised physical therapy and pain management treatment prescribed by your physician.
Ask your physical therapist at which point of your sciatica rehabilitation you can start using the device.
Once you are discharged from physical therapy, use the Pelvic Clock® for your daily Stretches and Core Stability exercises at home.
Can Pelvic Clock exercises make my sciatic nerve pain worse?
There are common mistakes that can increase your sciatica pain:
Moving the pelvis too fast
Bending the spine too much
TIPS:
Start slow. Listen to your body. If you are experiencing pain, stop your practice. Ice your lower back for 15 minutes, and give it a little rest. In the first 2-3 weeks of your practice, use a small towel on top of the device for extra padding.
Always exercise within your own limits.
Gradually increase your range of motion until you are pain free.
Take time to build up your exercise routine.
Exercises are a long-term solution. Work hard and be patient.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.