Question:
I've got a classic case of sciatic nerve pain, both in my low back and down the front of my left leg. My chiropractor can't seem to adjust it away, and the orthopedist only gave me anti-infallmatories, which made it hurt less but it isn't going away. Instead, it's preventing me from running jsut when I was really staring to make progress (for me). Anybody have suggestions for exercises or other ways to deal with this?

Answer:

There are some stretches that help a lot. Pick up a copy of Anderson's Book on Stretching. There are three good stretches that stretch the hip, buttock, lower back and hamstring that really help. I've gone through this and so have some of my running buddies. They all agree, stretch, stretch, stretch. But make sure from you doctors that it's OK for you to keep running. And ice helps too after a run. Have you gone to see a podiatrist yet? You may need some correction in your foot strike.

I will do my best to describe the stretch. If you don't understand the instructions, please e-mail me directly and I will try to clarify. I lie on my back on a firm surface such as carpeted floor, not bed or sofa (Too soft, you will sink into the surface while stretching). If I want to stretch the right piriformis, I leave my left leg straight on the floor, then bend my right knee up and hold my right leg under the lower thigh above the knee.

Then GENTLY pull the right leg with knee still bent and relaxed over the body towards the left side. You really do not have to pull the leg over the body very far to get a stretch. Sometimes depending on where the tightness is in the right buttock, I may pull the leg very slightly upwards, but mostly to the left. This must be started VERY slowly, and pull only until you feel a mild stretch. You can always increase the stretch in a few days if you tolerate this. You probably should make sure this stretch is OK with your MD or physical therapist. I don't know if this could aggravate other conditions such as herniated discs.

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