Categories: Sciatica Treatment

Nerve Flossing Exercises for Sciatica

Share

Traditional medical treatment for sciatica can sometimes be not as effective or ineffective for individuals, but nerve flossing is an option that could help. Flossing is not something individuals expect to hear from a medical professional treating their sciatica. However, when sciatica does not respond to common treatment methods like light physical activity or medications, a physician, chiropractor, or physical therapist might suggest combining traditional treatment with nerve flossing to alleviate sciatic nerve pain.

Nerve Flossing

The nerves can get jammed/stuck between the tissues and cannot move, flex as they should. Nerve flossing involves performing gentle exercises to mobilize and stretch the nerves that help reduce irritation, inflammation, and improve mobility, especially in the hips. Nerve flossing is also known as:

The exercises can be done at home with no equipment and simple instructions. When used in combination with other treatments, like chiropractic and physical therapy, the effectiveness is increased. Consult with a doctor or doctor of chiropractic for an accurate diagnosis because what is causing sciatica helps significantly determine the best treatment plan.

Guidelines

These are simple exercises, but they are still exercises that require following safety guidelines to prevent injury or pain. These include:

  • The body will need time to adjust to new exercises, so individuals should start slow.
  • Only a few repetitions should be done at a time
  • Gradually increase
  • Stop if pain presents with any of the exercises and report the pain to a doctor or chiropractic physical therapist to see if there is a problem with how the exercises are being performed or if the exercises should be done later on after further treatment.
  • Focus on staying relaxed, as tensing up the muscles decreases the effectiveness
  • Breathing properly is key. Individuals unknowingly stop breathing when doing exercises, which is not healthy. Breathe deep in and out.

Nerve Exercises

True nerve flossing is an active movement with motion; otherwise, it is just stretching.

Mobilizing floss

  • Lie on the floor with both knees bent, feet flat on the floor, and with space at hip-width
  • A flat pillow can be used for the head if it makes it more comfortable
  • Tuck the chin in, and be sure to keep the upper body relaxed throughout the exercise
  • Pull the right leg in towards the chest
  • Keep holding behind the right knee
  • Slowly straighten the leg until there is a comfortable stretch
  • Slowly return the knee to the starting position
  • Breathe deeply, slowly, and try not to press the lower back into the floor
  • Lower the leg back towards the chest, then lower it back to the starting position
  • Perform with the left leg
  • Complete five repetitions on each side

Seated nerve floss

  • Sitting upright in a chair, knees spaced hip-width, feet flat on the floor, and face forward.
  • Extend the left leg
  • Flex the foot toward the body
  • Extend the head up and back, looking up at the ceiling
  • Gently lower head and leg down, tucking the chin into the chest while bending the leg slightly backward
  • Extend and lower head at the same time when extending and lowering the leg
  • Perform 10 repetitions
  • Switch legs and repeat the exercise
  • Perform exercise 2–3 times every day

Hamstring floss

  • Stand up straight, raise the right leg onto a step or other stable surface while keeping the leg straight and toes pointed up.
  • Keeping the back straight, tilt the head and neck forward until there is a slight pull/stretch in the back
  • Point the toe and bring the chin to the chest
  • Flex the foot and return
  • Repeat five times
  • Return to starting position
  • Switch legs
  • Repeat three sets on each leg

Exercise for Piriformis Syndrome

The piriformis muscle joins the base of the spine to the upper leg. Because this muscle is so close to the sciatic nerve, any irritation or compression can also cause piriformis syndrome. Piriformis syndrome can cause radiating pain to the:

  • Hips
  • Buttocks
  • Hamstrings
  • Pain when sitting down or walking upstairs

Nerve flossing can also help relieve the symptoms increasing flexibility and range of motion.

Mobilizing stretch

  • Lie flat on the floor on the back
  • Extend both legs
  • Bend the right leg and bring it up
  • Hold the right knee and foot
  • While holding, gently pull the leg across the right side of the body and up toward the right shoulder.
  • Return to the original position
  • Repeat five times
  • Gently lower the right leg
  • Switch legs
  • Complete five repetitions on each side two to three times a day

Risks

These exercises are not about pushing the body to its limits or in a way that causes pain. They are designed to rehabilitate, stretch, and strengthen the sciatic nerve making risks for further injury minimal. If there are still concerns about the safety of nerve flossing exercises, check with a doctor, doctor of chiropractic, or physical therapist. If there is severe nerve damage or undiagnosed acute pain, nerve flossing could worsen symptoms. Nerve flossing for acute cases of nerve irritation is not recommended as this can cause nerve root aggravation with the stretching/pulling.

Flossing for Sciatica

More research is needed on how nerve flossing can best help sciatica. It is an easy, natural, medication-free treatment that can help soothe irritated and compressed nerves, improve mobility and flexibility.

Body Composition

Tracing sources of fatigue

There is a difference between being tired after a long day working, playing, etc., and being tired regularly. This can be referred to as Chronic Fatigue Syndrome, a clinical condition where fatigue lasts longer than 6 months. With acute, non-clinical fatigue, it is typical to experience many symptoms that hamper an individual’s ability to function. Symptoms can include:

With hectic schedules, sources of fatigue begin to pile up along with unhealthy diet choices that stem from:

  • No time for a well-balanced breakfast
  • No time or forgetting to make a healthy lunch equals
  • Fast food patterns
  • Unhealthy snacks
References

Anikwe EE, Tella BA, Aiyegbusi AI, Chukwu SC: Influence of Nerve Flossing Technique on acute sciatica and hip range of motion, International Journal of Medicine and Biomedical Research, 4(2) May-August 2015, www.ijmbr.com

Jeong UC, Kim CY, Park YH, Hwang-Bo G, Nam CW. The effects of self-mobilization techniques for the sciatic nerves on physical functions and health of low back pain patients with lower limb radiating pain. J Phys Ther Sci. 2016;28(1):46-50. doi:10.1589/jpts.28.46

Professional Scope of Practice *

The information herein on "Nerve Flossing Exercises for Sciatica" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card

Dr. Alex Jimenez

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.

Published by

Recent Posts

How Massage Guns Can Help Relieve Pregnancy Pain

Stress on the lower back during pregnancy often leads to back (upper, middle, lower), sciatica,… Read More

Improving Sleep with Melatonin: What You Need to Know

Can melatonin help many individuals dealing with sleep issues and help them stay asleep longer… Read More

Stay Active and Fit with Kettlebell Training at Any Age

For older individuals looking for a workout that can help improve overall fitness, can kettlebell… Read More

Neck Pain Relief: Choosing the Right Pillow for a Good Night’s Sleep

Can choosing the right pillow help many individuals with neck pain get a full night's… Read More

Back Pain Mattress: Finding the Perfect Balance for Healthy Sleep

What is the recommended way to choose a mattress for individuals with back pain?  … Read More

Exploring Nonsurgical Treatments for Piriformis Syndrome

Can non-surgical treatments help individuals with piriformis syndrome reduce referred sciatica pain and help restore… Read More

Discover the Power of Sleep Sounds for a Good Night’s Rest

Can listening to sleep sounds help achieve and maintain healthy sleep patterns for individuals having… Read More

Eating Habits and Insomnia: Exploring the Connection

Insomnia is a condition with causes that vary from person to person and can be… Read More

Long Thoracic Nerve: An Essential Nerve for Shoulder Mobility

Can understanding the anatomy and function of the long thoracic nerve help individuals make informed… Read More

Learn How to Get a Full Night’s Rest and Reduce Insomnia

Can individuals with insomnia find various ways to reduce its effects, such as a full… Read More

How to Repay Your Sleep Debt and Improve Your Well-being

Individuals who don't get enough sleep at night can feel it in many ways. Can… Read More

Control Sugar Cravings with These 5 Natural Sweeteners

Sweet foods were a delicacy for our ancestors. Can individuals incorporate these 5 natural sweeteners… Read More