Best Guide to Sciatic Nerve Glides Exercises 2024

Last updated on November 5th, 2024 at 04:02 pm

Nerve gliding exercises, also known as nerve flossing or stretching, are an important part of physical therapy, especially when nerves are under pressure or irritated. These exercises help improve nerve movement, reduce pain, and enhance overall function.

For example, ulnar nerve glides can help relieve pain in the arm and hand caused by nerve injuries. Sciatic nerve glides can assist with pain in the lower back and legs, a common condition known as sciatica.

In this comprehensive guide, we’ll explain nerve gliding in detail, focusing on sciatic nerve glides. We will cover different exercises, their benefits, and how to perform them safely to alleviate symptoms of sciatica and other nerve-related conditions.

Understanding Nerve Gliding Exercises

Nerve gliding exercises are often recommended by physical therapists if nerve compression or tension is causing your discomfort or limiting your joint movement.

These exercises help peripheral nerves move smoothly. Peripheral nerves extend from the brain and spinal cord to the rest of your body. Nerve gliding exercises allow these nerves to move freely when a joint or muscle is bent or stretched.

How Sciatic Nerve Glides Work

Sciatic nerve glides work by gently stretching and mobilizing the nerve, breaking up adhesions, and reducing tension. This process improves the nerve’s ability to move freely, decreasing pain and discomfort.

When Are Nerve Gliding Exercises Recommended?

Nerve gliding exercises may be suggested for:

• Muscle Strain: Injury from overstretching a muscle or tendon.
• Sciatica: Pain in the lower back and legs caused by nerve compression.
• Herniated Disc: Bulging of a protective disc between the vertebrae in the spine.
• Cervical Radiculopathy: Nerve compression from the neck vertebrae.
• Carpal Tunnel Syndrome: Nerve compression in the wrist.
• Cubital Tunnel Syndrome: Nerve compression at the elbow.
• Tarsal Tunnel Syndrome: Nerve compression at the ankle.
• Plantar Fasciitis: Inflammation of the tissue on the bottom of the foot.
• Piriformis Syndrome: Muscle spasms that compress the sciatic nerve.
• Thoracic Outlet Syndrome: Compression of nerves, arteries, and veins below the neck and above the chest.
• Post-Surgery or Post-Immobilization Recovery: Rehabilitation after surgery or immobilization.
• Radicular Pain: Pain from nerves exiting the spinal cord.
• Axillary Nerve Pain: Nerve pain in the shoulder and arm.
• Somatic Pain: Nerve pain in various parts of the body.
• Nerve Compression: Pain or difficulty caused by nerve pressure.

Nerve Gliding Exercises for Arm, Hand, and Sciatic Pain

If you experience nerve pain in your arm, hand, or sciatic pain, your physical therapist might suggest the following nerve gliding exercises:

Median Nerve Glide #1

This exercise helps stretch the median nerve, which affects wrist and finger movement:

1. Stand up straight.
2. Place your right arm at your side with your palm facing up.
3. Slowly bend your wrist downward so that the muscles in your wrist and palm stretch.
4. Tilt your head away from your arm.
5. Hold this position for 2 seconds, then return to the starting position.
6. Repeat this 5 to 15 times.

Median Nerve Glide #2

This is a more advanced exercise:

1. Stand up straight.
2. Extend your arm out to the side, keeping your elbow straight.
3. Bend your wrist upward and tilt your head towards the extended arm.
4. Hold this position for 2 seconds.
5. Then, bend your wrist downward and tilt your head away from the extended arm.
6. Hold this position for 2 seconds, then return to the starting position.
7. Repeat this 5 to 15 times.

Ulnar Nerve Glide #1

This exercise helps stretch the ulnar nerve, which affects wrist bending and side-to-side finger movement:

1. Extend your arm out to the side with your palm facing down.
2. Slowly bend your elbow and wrist so your palm moves closer to your face.
3. Hold this position for 2 seconds, then relax.
4. Repeat this 5 to 15 times.

Ulnar Nerve Glide #2

This is a more advanced exercise:

1. Stand up straight.
2. Extend your arm out to the side.
3. Bend your elbow to 90 degrees and turn your palm away from your body.
4. Bend your wrist towards you and tilt your head towards the extended arm.
5. Hold this position for 2 seconds.
6. Then, bend your wrist away from you and tilt your head away from the extended arm.
7. Hold this position for 2 seconds, then return to the starting position.
8. Repeat this 5 to 15 times.

Radial Nerve Glide #1

This exercise helps stretch the radial nerve, which affects the elbow, wrist, fingers, and thumb:

1. Place your arm by your side with your palm facing back and let it hang down.
2. Bend your wrist and gently pull your shoulder back.
3. While holding this position, tilt your head away from your arm.
4. Hold this position for 2 seconds, then relax.
5. Repeat this 5 to 15 times.

Radial Nerve Glide #2

This is a more advanced exercise:

1. Stand up straight with your arm hanging down.
2. Keep your elbow straight and your palm facing back.
3. Bend your elbow to 90 degrees and turn your palm away from your body.
4. Bend your wrist back and tilt your head towards the arm.
5. Hold this position for 2 seconds.
6. Then, bend your wrist forward and tilt your head away from the arm.
7. Hold this position for 2 seconds, then return to the starting position.
8. Repeat this 5 to 15 times.

Sciatic Nerve Glide #1

This exercise helps relieve sciatic nerve pain:

1. Lie on your back with one leg extended and the other leg bent.
2. Gently straighten the bent leg and lift it.
3. Hold the position for 2 seconds, then slowly lower the leg.
4. Repeat this 5 to 15 times on each leg.

Sciatic Nerve Glide #2

This is a more advanced exercise:

1. Sit on the edge of a chair with your back straight.
2. Extend one leg out straight and flex your foot upward.
3. Lean forward slightly to stretch the back of your leg.
4. Hold the position for 2 seconds, then return to the starting position.
5. Repeat this 5 to 15 times on each leg.

Benefits of These Exercises

• Improves Nerve Movement: Helps to stretch and soften the nerves, reducing stiffness and weakness.
• Reduces Pain: Lowers pressure and tension on the nerves, which can decrease pain.
• Increases Mobility: Enhances the movement and function of the body.
• Decreases Sensitivity: Regular practice can reduce nerve sensitivity and irritation.
• Prevents Injuries: Promotes healthy nerve movement, lowering the risk of future injuries.
• Supports Recovery: Aids in recovery after surgery or immobilization.
• Improves Blood Flow: Enhances circulation around the nerves, improving overall health.

These exercises can help alleviate nerve pain in your arm, hand, and sciatic nerve.

Lying Sciatic Nerve Glide

1. Lie on Your Back: Lie down with both legs straight.
2. Raise One Leg: Slowly raise your affected leg, keeping it straight.
3. Flex and Point Your Foot: Flex your foot towards you and then point your toes away.
4. Repeat: Perform 10-15 repetitions, then switch legs if needed.

Standing Sciatic Nerve Glide

1. Stand Upright: Stand with your feet shoulder-width apart.
2. Extend One Leg: Place your affected leg on a low stool or step.
3. Flex and Point Your Foot: Flex your foot towards you and then point your toes away.
4. Repeat: Perform 10-15 repetitions, then switch legs if needed.

Dynamic Sciatic Nerve Glide

1. Lie on Your Back: Lie down with both legs straight.
2. Raise One Leg: Slowly raise your affected leg, keeping it straight.
3. Flex and Point Your Foot: Flex your foot towards you and then point your toes away.
4. Add Neck Movement: While flexing your foot, lift your head towards your chest. Lower your head while pointing your toes.
5. Repeat: Perform 10-15 repetitions, then switch legs if needed.

Tips for Effective Sciatic Nerve Glides

1. Start Slowly: Begin with basic exercises and gradually progress to advanced techniques.
2. Consistency is Key: Perform exercises regularly for best results.
3. Listen to Your Body: Stop if you experience increased pain or discomfort.
4. Combine with Other Therapies: Use nerve glides in conjunction with other treatments like physical therapy, stretching, and strengthening exercises.

Precautions and Contraindications

• Consult a Professional: Always consult with a healthcare provider before starting any new exercise routine.
• Avoid Overstretching: Do not push through severe pain; gentle movements are key.
• Contraindications: Individuals with severe nerve damage or certain medical conditions should avoid nerve glides unless advised otherwise by a healthcare provider.

Incorporating Sciatic Nerve Glides into Your Routine

1. Warm-Up: Start with a gentle warm-up to increase blood flow.
2. Exercise Frequency: Perform nerve glides 2-3 times daily.
3. Stretching: Incorporate stretching exercises for the lower back and legs.
4. Strengthening: Include core and lower body strengthening exercises to support the spine.

FAQ Section

Can sciatic nerve glides make my pain worse? 

Usually, sciatic nerve glides are meant to help reduce pain, but sometimes they might make it worse at first. If you notice an increase in pain, talk to your doctor to make sure these exercises are right for you.

Are there any risks with sciatic nerve glides? 

Sciatic nerve glides are generally safe, but if done incorrectly or too intensely, they could cause pain or injury. It’s important to use the right technique and get guidance from a professional.

Can I do sciatic nerve glides if I have a herniated disc?

Sciatic nerve glides can be beneficial for some people with a herniated disc as they help improve nerve movement. However, it’s important to consult your doctor before starting any new exercise.

How long does it take to see results from sciatic nerve glides? 

The time to see results from sciatic nerve glides can vary. It depends on the severity of your sciatica and how consistently you do the exercises. Some people may notice improvements in a few weeks, while others might take longer.

Can I do other exercises along with sciatic nerve glides?

Yes, you can combine sciatic nerve glides with other exercises, such as stretching and strengthening exercises. Make sure the additional exercises are suitable for your condition and done under a professional’s guidance.

Do I need any special equipment for sciatic nerve glides?

No special equipment is needed for sciatic nerve glides. You can do these exercises using just your body weight and a comfortable surface or mat.

Are sciatic nerve glides suitable for all ages?

Sciatic nerve glides can be beneficial for people of different ages, but the intensity and technique should be adjusted based on age and physical condition. Older adults or those with other health issues should consult a professional.

Can sciatic nerve glides prevent sciatica?

Sciatic nerve glides can help reduce sciatica symptoms, but they don’t guarantee prevention. A healthy lifestyle, proper posture, and regular exercise are important for reducing the risk of sciatica.

Conclusion

Sciatic nerve glides are an effective way to manage and reduce sciatic pain by improving nerve mobility and reducing tension. By incorporating these exercises into your daily routine, you can alleviate pain, enhance mobility, and promote overall nerve health. Always consult a healthcare professional before starting any new exercise program and listen to your body to avoid overstretching. With consistent practice and proper technique, sciatic nerve glides can be a valuable tool in your journey to pain relief and improved function.