Spinal stenosis is a pain condition that affects an estimated 500,000 people in the U.S. While some cases are mild and have little impact on daily life, other people experience debilitating pain and limited mobility. If you or someone you love is suffering, these are some of the best treatments for spinal stenosis.

What is spinal stenosis?

Spinal stenosis is a narrowing of the spine that occurs most often in the lower back (but can also occur in the cervical spine). This narrowing eventually begins to crowd the spinal cord and nerves in the spinal column. When this happens, radiating pain and mobility issues can quickly follow.

People over 65 are most at risk for spinal stenosis, but scoliosis and hypertension can contribute to its development also. The primary symptoms of spinal stenosis include:

• Radiating pain (called sciatica when it occurs in the lower back)
• Numbness or tingling in the arms, hands, legs, or feet
• Weakness in the extremities
• Neck pain (in cervical spinal stenosis)
• Clumsiness in the arms and hands (in cervical spinal stenosis)

If nerve compression is severe and untreated, it can lead to loss of bowel and bladder control, permanent damage, or even paralysis.

What are the best treatments for spinal stenosis?

The best spinal stenosis treatments are as individual as the person with this pain condition. There is no one miracle treatment that works for everyone. The best results occur when multiple treatments are put into place together.

Here’s where to get started, along with answers to frequently-asked questions.

Is walking good for spinal stenosis?

While some people might want to hit the couch when the pain of spinal stenosis comes on, a better idea is to lace up your shoes and hit the road. Walking is a full-body, low-impact exercise that improves overall health. The benefits of walking — especially in nature, if you can manage it — are countless.

• Group walks play a role in “undoing” the stressful effects of chronic pain
• Walking can ease anxiety and depression, which helps in treating pain conditions
• Exercise is not only good for spinal stenosis — it can provide the same level of pain relief as medication
• Walking not only decreases pain; it also increases quality of life

Walking is free, low-impact, available to most everyone, and a great primary treatment for spinal stenosis.

Stretches for spinal stenosis

Want one of the best spinal stenosis treatments that doesn’t cost a thing and is available to anyone at any level of fitness? Stretches. Targeted spinal stenosis exercises can help lengthen the spine and relieve pressure on your nerves.

Flexion exercises in particular decreased pain and lowered the risk of disability in people with spinal stenosis. Core stability stretches and exercises also resulted in an increase in walking capacity.

Flexion exercises bring space between the vertebrae, and core stability exercise helps build muscles to keep that space open. These exercises are portable, requiring little to no equipment, and can be done wherever you have space.

Yoga for spinal stenosis

For lower back pain, yoga is hard to beat. Yoga builds long, strong muscles and a tall, graceful spine. When it comes to yoga for spinal stenosis, research is growing.

• For both neck and lower back pain, Iyengar yoga outperforms other interventions when it comes to short-term pain relief and mobility
• Stretching in yoga improves gait, decreases pain, and increases well-being and the ability to deal with the mental aspects of pain

Overall, yoga is a great way to relax and manage the physical, mental, and emotional sides of chronic pain.

Back brace for spinal stenosis

In your everyday life, a simple back brace for spinal stenosis can be a lifesaver.

Note: This treatment does not work to fix the underlying mechanical issue; it’s a comfort measure that you can put in place as your back heals.

Acupuncture for spinal stenosis

How could medical practitioners working over 3,000 years ago have developed a treatment for spinal stenosis? Instead of looking only at symptoms, traditional Chinese medical doctors viewed the body as a whole, with energy lines called meridians running through it. When one of these lines becomes blocked, the energy (or Qi, pronounced “chee”) cannot flow. This causes pain and disease. Using hair-thin needles, acupuncture targets specific points in the body to release stuck Qi.

Western medicine has found that acupuncture creates a neurological healing response. It’s not well understood exactly how acupuncture works, but in a 2018 study, people receiving acupuncture for spinal stenosis had less pain and better physical function than the exercise and medication groups.

As a standalone therapy for sciatic pain, acupuncture relieved pain in a majority of patients in another 2015 study. Because sciatica is one of the primary symptoms of spinal stenosis, this is a promising result.

Massage for spinal stenosis

Massage for spinal stenosis does not have much focused research, but there is evidence that massage can help for non-specific lower back pain. One study found that weekly massage over a ten-week period provided pain relief for up to six months.

Other studies have supported this finding. It may be that massage therapy increases circulation in the area being massaged. Better circulation is associated with faster healing.

Another potential reason for massage’s healing touch is the relaxation and stress relief that massage provides. Struggling with chronic pain is exhausting. Massage offers a chance to get away from that struggle, one hour at a time.

Can a chiropractor help with spinal stenosis?

It makes sense to turn to a chiropractor when it comes to the structural integrity of the spine. After all, a chiropractor’s work focuses on correcting alignment in the spine that leads to pain or disease.

Since it is common to see a chiropractor for sciatica, it stands to reason that regular visits to the chiropractor can help with spinal stenosis.

Physical therapy for spinal stenosis

While all of the above treatments can have a positive effect on spinal stenosis, a 2019 study found that the biggest improvements occurred in those participating in physical therapy.

Why?

Working with a physical therapist means that exercise is specifically targeted to you and your particular condition. Of course it’s beneficial to move your body, but a physical therapist takes into consideration your starting point, the condition you are trying to improve, and other lifestyle factors or underlying health conditions. They can then develop specific exercises, just for you, and teach you how to do them properly.

This also gives you the most bang for your exercise buck — no more sloppy planks or half-hearted stretches when your physical therapist is standing next to you!

Physical therapy is another way to re-learn how to use your body in support of good health. And it just so happens to be one of the best treatments for spinal stenosis — one study in 2015 found that physical therapy had better outcomes than surgery when treating spinal stenosis.

Injections for spinal stenosis

One of the most challenging things about spinal stenosis treatments is that the person in pain is sometimes so debilitated that nothing has a chance to improve. Pain levels make it impossible to begin exercise or physical therapy. That’s where injections for spinal stenosis can help.

Injections for spinal stenosis consist of a corticosteroid to control inflammation and an anesthetic injected into the area above the affected nerve. This injection does not correct the underlying spinal stenosis, but it does give the person in pain some relief so that other treatments can begin.

Research has found that epidural steroid injections have both short- and long-term benefits in terms of pain relief and mobility. For people concerned about the side effects of corticosteroids, another study found that lidocaine-only injections offered the same benefits as lidocaine and a steroid.

While many people use injections as a long-term pain solution, others might receive only one or two in combination with other spinal stenosis treatments.

Vertiflex procedure for spinal stenosis

The Vertiflex procedure for spinal stenosis (also called the Superion® implant) is a new way to increase the space between the vertebrae — space that may collapse as spinal stenosis progresses.

This new procedure uses a small spacer inserted between the spinous processes (those bumps you can feel on your back). This spacer relieves pressure on the nerves, which in turn relieves pain and other symptoms of spinal stenosis.

In a long-term study of the Vertiflex procedure for spinal stenosis, 90% of study participants were pleased with their pain relief. Another study found that people were able to reduce their opioid intake by 85% after the Superion® implant was placed. All of this research builds on one of the very first studies — a two-year look that found pain score improvements similar to the usual first-line treatment of spinal stenosis.

This procedure is considered minimally invasive and only takes about 30 minutes. It can be a good option for people who are not finding relief from more conservative treatments but who also would like to avoid surgery.

Surgery for spinal stenosis

The big question: should I have surgery for spinal stenosis?

Surgery is generally a treatment of last resort, only suggested in cases where other measures have provided no relief (or when symptoms are getting worse). There are several different types of surgery that can help severe cases.

• Laminectomy: This involves removing part of the vertebrae (and potentially bone spurs and ligaments) compressing the nerves
• Laminoplasty: Laminoplasty is for cervical spinal stenosis, removing part of the bone and inserting plates and screws to maintain space
• Foraminotomy: Nerve roots exit the vertebra through the foramen, and this surgery removes bone to make more space there

Spinal fusion is offered when other surgeries and treatments have not helped maintain the space in the spine. This procedure joins two or more vertebrae to create stability and prevent further compression or deterioration in the spine.

New spinal stenosis treatments

The LimiFlex clinical trial has been in progress since 2017 and is focusing on a new type of spinal fusion. This treatment is specifically for people with spinal stenosis as a result of degenerative spondylolisthesis. The study will follow participants for five years, so this treatment is still on the horizon.

Another systematic review examining the safety and effectiveness of acupotomy has been underway since 2019. Acupotomy is a form of acupuncture that uses a scalpel-like needle to break up more muscle adhesions. Researchers hope to find a treatment for spinal stenosis like this that is less invasive and has fewer potential risks.

Rounding out potential spinal stenosis treatments is stem cell therapy. Injecting mesenchymal stem cells derived from adult fat and bone tissue may help repair damage done by spinal stenosis. This treatment focuses on repairing the cause of pain, not just treating symptoms.

These treatments may not be available yet, but talk to your doctor to learn more.

Find help for your spinal stenosis pain 

What are the best treatments for spinal stenosis?  The ones that work for you. This might be a combination of several treatments working together to relieve pain, increase mobility, and improve your quality of life.

You don’t have to live in pain. If you are looking for the best treatments for spinal stenosis, Arizona Pain can help you get your life back. Get in touch today.

Lower back pain is one of the largest medical issues in the world. It can manifest in a variety of ways and is caused by anything from injury to disease. Sciatica, a series of pain symptoms, is one of the most common contributors to lower back pain. It occurs in the sciatic nerve, which stretches from the lumbar back region all the way to the calves. If traditional treatment options do not work, a doctor will try a procedure called a sciatic nerve block. This procedure attempts to block certain sensory information from the sciatic nerve to the brain. In this way, it is possible to reduce or entirely eliminate sciatic nerve pain.

What is sciatica and how can a sciatic nerve block help?

Sciatica is not considered a medical diagnosis, but rather a series of pain symptoms that often point to an underlying condition. This pain happens in the sciatic nerve, which is the largest nerve in the human body. It consists of nerve endings that start in the lower back, go throughout the hips and gluts, and proceed through the legs to the bottom of the calves.

The pain from this condition has a drastic range from mild to severe. The pain is often described as searing or sharp rather than an achy or throbbing sensation. Luckily, most cases of sciatica are resolved with traditional treatment options such as NSAIDs, a targeted exercise routine, as well as heat and cold therapy. However, you should seek medical attention immediately if you experience any weakness in the extremities, numbness in the thighs, or loss of bowel or bladder control.

Sciatica symptoms

The symptoms of sciatica are fairly well-known and are much easier to pinpoint than many other chronic pain conditions. The main symptom of sciatica is pain that radiates from the lower back to the glutes and down the back of a single leg. The other signs to be aware of when diagnosing sciatica include:

• Weakness in the legs or feet
• Burning sensation in the sciatic nerve
• Pain the in the back of the leg exacerbated by sitting
• Shooting pain that makes it difficult to stand

Since the sciatic nerve is so large, it is vulnerable to being injured in a variety of ways. Any injury along the sciatic nerve can cause sciatica, however, the majority of injuries occur in the lumbar spine region. Some of the most common forms of injury include:

• Herniated disc
• Degenerative disc disease
• Spinal stenosis
• Spinal tumors
• Osteoporosis and compression fractures

Treatment basics for a sciatic nerve block

A sciatic nerve block is a multi-functional treatment option. It serves to relieve pain for the patient as well as acts as a diagnostic tool to help find the underlying cause of that pain. Since the sciatic nerve is so large, there are numerous different areas that can be injected effectively, including the thighs, knees, and glutes.

A sciatic nerve block procedure relieves pain by turning off the pain signals being produced from the injured nerves. Essentially, it prevents the pain signal from reaching the spine or the brain from the affected location.

What to know before your procedure

There are minimal preparations required before you undergo a sciatic nerve block. If you would like to be sedated during the operation, which is not required, you will require someone to drive you home as well as you must not eat or drink six hours prior to the procedure. Otherwise, standard practices apply, such as needing to wear a gown and being asked to use the restroom before the procedure begins.

Before the procedure begins, a local anesthetic will be applied to the injection site. After numbing is complete, a nurse will position you on your stomach, back, or side depending on the injection site. A physician will then insert a needle into the area using fluoroscopic (live X-ray) guidance.

Contrast dye will then be injected to verify the correct placement of the needle as well as the proper allocation of the medication. If the doctor is satisfied with the placement, she or he will then inject the anesthetic. If there is a large amount of inflammation in the area, a corticosteroid could also be added to the anesthetic.

Once the injection is made, pain relief is almost immediate. If pain relief does not occur, it is possible that more injections will be needed. The other alternative is that the underlying cause is not associated with the sciatic nerve, which is one way this treatment helps diagnose the actual condition.

When the local anesthetic wears off after a few hours, the pain might return. There might also be some soreness around the injection site for the next day or two. The overall pain relief generally lasts one to two weeks, but in some cases, it can be permanent. If there are no complications, the patient will be able to return to their normal lifestyle within 24 hours.

Risks and side effects

A sciatic nerve block is considered a safe and effective treatment option to relieve sciatica. Even so, there are inherent risks to all medical procedures. Some of the most common side effects include:

• Soreness at the injection site
• Nausea, headaches, and vomiting
• Unexpected spread of the medication
• Medicating the wrong nerve if they are close together

There are other side effects such as infection and bleeding as well, but they are far rarer. Overall, a sciatic nerve block has relatively few risks and has the ability to provide immediate relief. It is an excellent option for those experiencing sciatic nerve pain, especially before considering major surgery.

What is sciatica to you and what do you do to manage the pain?

You might consider chiropractic care as something that only “fixes” the spine, but it’s so much more than that. A misaligned spine can contribute to serious conditions, some of which can lead to sciatic pain. Fortunately, seeing a chiropractor for sciatica can help not only relieve sciatic pain but also treat the underlying condition that caused it. Here’s how.

How does chiropractic care for sciatica work?

Visiting a chiropractor for sciatica can help relieve pain that occurs as a result of pressure on your sciatic nerve. The focus of your visit will depend on your underlying condition, but in general, chiropractors aim to bring your spine into healthy alignment.

Not only does healthy spinal alignment support overall wellness, but it also allows the body to function more efficiently. If one part of the body is compensating for spinal misalignment, this can begin to have a ripple effect. Pain may begin to appear in other areas of the body due to the stress of imbalance. Sciatica chiropractic care seeks to bring the whole body back to proper alignment and balance.

Why is sciatica so hard to treat?

Sciatica is the name for a particular type of pain that originates in the sciatic nerve.

Your sciatic nerve is the longest (and widest) nerve in the body, running from the lower back, across the glutes, and down the side of the hip to the lower leg and foot. Any injury, damage, or pressure along this nerve can cause pain that makes daily life challenging.

Sciatica is hard to treat because the underlying conditions that are leading to damage must be diagnosed and addressed. Diagnosing those underlying conditions can take time. Unfortunately, until that is complete, sciatica symptoms can only be temporarily relieved.

In general, sciatica does not go away on its own and will likely get worse over time if left untreated.

Do I have sciatica?

Sciatic pain is unmistakable and can be very intense. Some people experience a sudden onset of pain, while others notice a gradual worsening of symptoms.

The most common symptoms of sciatica include the following:

• Lower back pain
• Pain that radiates down the legs
• Increased pain with long periods of sitting or standing
• Pain when going from sitting to standing (or vice versa)
• Pain in the hip
• Burning pain
• Weakness and pain in the legs
• Feeling of “pins and needles” along the leg and in the toes
• Numbness
• Tight calves

These symptoms are most often experienced on one side of the body only. If you experience loss of bowel or bladder control or extreme weakness in the lower limbs, this is considered a medical emergency. Get treatment immediately.

There are a number of risk factors for sciatic pain. One of the most common is also the only underlying condition that usually resolves itself (and the pain): pregnancy.

Other risk factors include:

• A sedentary lifestyle: Sitting too much increases your chances of nerve pain
• Age: Older people are more at risk for underlying conditions that cause sciatica
• Obesity: Obesity is comorbid for a variety of sciatica-related conditions
• Occupation: Heavy lifting or repetitive motion activities can place you at higher risk

What does a chiropractor for sciatica do?

Seeing a chiropractor for sciatica connects you with a healthcare provider that takes your full wellness into consideration.

You’ll likely undergo a series of spinal manipulations and adjustments. Some of these are manual adjustments, and others of these involve specialized equipment (e.g., handheld tools or a chiropractic table). They may also recommend other therapies, such as at-home stretches or nutritional changes.

Chiropractic techniques for sciatica

Chiropractic techniques for sciatica focus on aligning your spine and bringing strength and stability to the whole spinal structure. To do this, your chiropractor may utilize the following techniques.

Note that there are over 200 different types of chiropractic adjustments. Your doctor will work with you to determine which will be most effective for your underlying condition.

Diversified technique

This high-velocity, low-amplitude technique moves misaligned vertebra back into place. The characteristic “cracking” sound is actually the sound of small gas bubbles in the joint being released. This is a harmless, painless side effect of treatment.

Spinal mobilization

The goal of this chiropractic technique for sciatica is similar to the diversified technique but gentler. Instead of a high velocity thrust, spinal mobilization uses steady, firm pressure to the spine to guide it into alignment.

Myofascial release

When tight fascia is contributing to sciatica, myofascial release can help. Once your chiropractor identifies the area of tightness, they’ll apply steady pressure until the fascia begins to release. This also increases blood flow to the area and can promote healing.

Palmer upper cervical adjustment

While sciatic pain originates in the lower back, there are conditions in the cervical spine that can travel down to the lower spine. If this is the case, an upper cervical adjustment may be a good tool.

Chiropractic exercises for sciatica

When you feel the pain of sciatica creeping up but can’t schedule a chiropractic appointment right away, there are chiropractic exercises for sciatica that can mimic the effects of in-office chiropractic care. Only do these once approved to do so by your doctor.

• Cobra pose: This pose compresses the lower vertebrae and then provides release
• Child’s pose: Offers a long, lengthening stretch along the whole spine
• Knees to chest: Rocking on your back with your knees to your chest gives a gentle opening and massage to the back muscles at the same time

At-home stretches will not replace seeing a chiropractor for sciatica, but it can be a stopgap measure until your next appointment. Ask your chiropractor for suggestions on the most helpful pain-relieving stretches for sciatica for you.

Beyond chiropractic

Many chiropractors don’t just offer manipulations and adjustments. Doctors of chiropractic have extensive, general medical training and may also specialize in complementary treatments. This can include things like:

• Recommendations for lifestyle changes (including ergonomic recommendations)
• Exercise and nutritional counseling
• Information on supplements
• Complementary treatments (e.g., meditative exercise, acupuncture, and biofeedback)

Because they are focused on holistic treatment options, chiropractors may recommend concurrent treatment options to address your overall wellness, not just your sciatic pain.

What can I expect during my chiropractor appointment?

At your first chiropractic appointment, expect to spend a good amount of time discussing your medical history. Your chiropractor will want to know:

• What symptoms you are currently experiencing
• How long you have had those symptoms
• Pain level on a daily basis and what makes it worse or better
• Diagnosis (if any) from other doctors
• Family history
• General lifestyle information (e.g., diet and activity levels)
• Current medications or treatments
• Any other health concerns you have

If you have a diagnosis from your doctor, your chiropractor will want to see that, as well as any tests or X-rays you have to support the diagnosis.

After they gather all of this information, your chiropractor will conduct a physical exam. This is usually conducted while you are fully clothed. It usually consists of range of motion exercises and palpation of the painful area.

If you do not have a formal diagnosis, your chiropractor may order imaging studies (e.g., X-rays or CT scans) to see if there is any visible injury or spinal misalignment.

From all of this information, your chiropractor will then affirm your doctor’s diagnosis and develop a treatment plan, or they will have more information to make a diagnosis of their own.

Once a diagnosis is confirmed, they’ll start care depending on the best approach for your condition.

Will chiropractic care for sciatica hurt?

This is one of the most frequently asked questions that is completely understandable. After all, you are already in pain. Why would you want to receive treatment that hurts?

The good news is that most patients find chiropractic care for sciatica to be pain-free. In fact, most people experience immediate pain relief after treatment. Sometimes the adjustment may cause brief discomfort, but that should pass quickly.

If you do experience increased pain during treatment, tell your doctor immediately. Their goal is to provide comfort and healing, not a worsening of symptoms.

What will recovery be like?

Recovery from chiropractic care is usually easy and uneventful. In most cases, you can receive treatment and go on about your daily life as usual. You may feel lingering muscle soreness, but that should ease quickly.

There are a few people for whom chiropractic care is not recommended. If you have severe osteoporosis or cancer of the spine, chiropractic care is not a good choice.

In some cases, herniated or bulging discs may be made worse by chiropractic care. If you experience tingling in the legs, loss of bowel or bladder control, or weakness in the lower extremities, head to your nearest emergency room for treatment. For people at risk of stroke, cervical (neck) adjustments are not recommended. These can increase the risk of stroke.

Overall, chiropractic care is generally recognized safe, with few side effects.

How many visits will I have to a chiropractor for sciatica?

In general, most patients find relief from symptoms within six to ten visits to the chiropractor. This is a generalization, though. You might find you need many more or far fewer. Your chiropractor can tell you what to expect at your first visit, including how many visits you might need and how often. They’ll also discuss the treatment plan during the acute phase of treatment and potential options as you move into maintenance, or ongoing, care.

Other sciatica treatments

Sciatica is a complicated condition that responds best to variety of treatments. In addition to using chiropractic exercises for sciatica, other sciatica treatments than can help include:

1. Physical therapy: Targeted exercise that builds muscular support for the spine
2. Deep tissue massage: Deep tissue massage can release muscle tension that causes pressure on the sciatic nerve
3. Acupuncture: This complementary treatment triggers endorphin production and can ease pain
4. Medications: Over-the-counter and prescription medication helps to ease inflammation and pain
5. Transcutaneous electrical stimulation (TENs): TENS machines replace painful nerve signals with a mild electrical buzz
6. Epidural steroid injections (ESI): Medications for pain and inflammation are injected directly to the affected nerves
7. Lysis of adhesions: Lysis of adhesions breaks up the scar tissue that is causing pressure and pain
8. Disc decompression: For opening up the intervertebral space and relieving pressure
9. Spinal cord stimulation (SCS): An implanted device that “mutes” pain signals
10. Intrathecal pump implants: These implants deliver regular, powerful pain relief
11. Percutaneous discectomy: Damaged disc material is removed to create space between the vertebrae

Sciatica can be challenging to treat, but you do have options.

If you’re in Arizona and are considering seeing a chiropractor for sciatica, Arizona Pain can help. We believe in creating comprehensive treatment plans tailored to each person in pain. Get in touch to schedule your appointment today!

The best exercises for sciatica leg pain include stretches that can relieve tightness, yoga poses to reduce tension, and cardio activities like dancing and walking. Learn more about how you can start incorporating these exercises for sciatica leg pain into your daily routine to help you relieve your pain.

Performing exercises for sciatica leg pain

Before getting started on exercises for sciatica leg pain, it’s important to have a really good understanding of what sciatica is and how it’s different from more general types of leg pain or tightness. As some of our presenters of sciatica leg pain exercises will point out, often people believe they have sciatica when it’s actually just tightness in the piriformis muscle.

What is sciatica? 

Sciatica is a pain symptom that is felt when the sciatic nerve is irritated or inflamed. Since the sciatic nerve runs all the way down the spinal cord and the legs, the pain follows and may be felt as tingling or numbness in the legs and feet, as well as pain up through the lower back and buttocks. This pain is normally caused by a herniated or slipped disc that impact the sciatic nerve.

Sciatica pain can also be caused by:

• Extreme forms of chronic lower back pain
• Pinched nerves
• Spinal stenosis, a narrowing of the spinal canal that can put pressure on the nerves
• Piriformis syndrome, spasms in the piriformis muscle
• Spondylolisthesis, vertabrae that slip one over the other

Unfortunately, for many people today, sciatica pain can be exacerbated by long bouts of sitting. While there are multiple treatment options, the first preventative step for many office workers is to remain as active as  possible during the day and to take short breaks from sitting.

Other simple changes can also have a big impact on sciatica pain, including exercises for sciatica leg pain which we’ll discuss shortly. Other options include proper eating, massages, or physical therapy. Alternative therapies like yoga and acupuncture have also been shown to help people with sciatica pain. People with more advanced sciatica pain may be able to find some relief with non-steroidal anti-inflammatory drugs, like aspirin or ibuprofen, or interventional procedures like epidural steroid injections, Botox injections, spinal cord stimulation, or intrathecal pump implants.

With any form of pain, it’s best to talk with your pain doctor before undergoing any new treatment. This includes exercises for sciatica leg pain. He or she can help you find the best options for your pain symptoms.

You can learn more about sciatica by watching the video below.

What is leg pain? 

More general types of leg pain may strike in any part of the lower limb, from the hip to the knee, calf, and on down to the ankle. Causes of leg pain vary greatly, and may be attributed to an acute injury or more serious underlying condition, including sciatica. Types of pain and prognosis vary depending on the cause. As we’ll see, leg pain that occurs in the hips, knees, and ankles are often attributable to other underlying conditions–not sciatica.

Leg pain in the hip

Hip pain is hard to ignore since it can linger and make walking difficult. The hip, formed by a ball-and-socket joint, is built to support our bodies as they run, jump, and walk through life. However, over time, the cartilage that cushions the hip and helps it move smoothly erodes.

This weakened cartilage may lead to arthritis, which causes inflammation and pain. For many people, pain might be the first symptom that arthritis has developed. Pain associated with arthritis feels dull or aching. It may feel worse in the morning and decrease during the day as activity levels increase. Finding a balance in activity may help manage hip pain since vigorous activities like running have been known to exacerbate it, according to the American Academy of Orthopaedic Surgeons (AAOS).

Hip pain may also result from tendinitis, a painful, inflammatory condition typically caused by muscle overuse. Tendons are strong, thick bands of tissue that hold bones and muscles together. Fractures are another potential cause of hip pain, but most frequently occur in elderly people or those with osteoporosis, a condition of thinned bones.

Leg pain in the knee

The knee is the largest joint in the body. It connects the lower leg bones—the tibia and the fibula—with the upper leg bone, or the femur. The knee achieves this monumental task with a network of tendons, ligaments, and muscles. The knee also has a cartilage cap, making this joint also susceptible to the pain of arthritis.

Knees absorb the shock of impact from walking and running, and they frequently break falls while playing sports or just living life. The knee was the joint people most commonly reported as causing pain in a 2006 CDC survey.

While the knee can develop arthritis or other problems resulting in pain, most knee pain is caused by injuries, according to WebMD. Injuries may result from a fall or abnormal twisting of the leg. Parts of the knee susceptible to damage include the meniscus, a tough, rubbery cushion located between the femur and tibia. The tibia is also known as the shinbone. Older people who have weakened cartilage may also tear the meniscus.

Many times, the telltale sign of a meniscus tear is a popping noise. Pain and swelling will continue for several days. Treatment may include rest, ice, and elevation, although surgery is sometimes necessary for more serious tears. The knee may also become swollen or tender from overuse. Tendonitis, strains, and sprains can cause knee pain as they can with other joints in the body.

Leg pain in the ankle

The ankle is a complex cluster of joints and bones that’s responsible for joining the foot to the leg. It bends and turns with an astonishing range of flexibility, but even the mighty ankle succumbs to pain.

A frequent cause of ankle pain is sprain. Sprains may happen from daily activities or from a wrong turn or fall while playing sports or going for a hike. In sprains, the ankle turns or twists in an abnormal direction, resulting in the ligaments sustaining small tears. Symptoms include swelling, bruising, and difficulty walking.

About 40% of people who sprain their ankles develop chronic pain, even after the injury heals, according to a study published in the American Academy of Orthopaedic Surgeons journal. Researchers said these individuals may have torn ankle tendons. Symptoms include pain that doesn’t respond to treatment and pain outside the ankle or behind it.

Arthritis may also develop in the ankle as age wears down the bone and cartilage during daily use. Symptoms of arthritis in the ankle include stiffness, swelling, and difficulty walking. Treatment may include physical therapy, custom shoes, or weight control.

Other causes of leg pain

Other leg pain causes may include:

• Leg cramps: Muscle cramps come on quickly and frequently leave just as fast. Causes may include dehydration or depleted levels of important minerals such as potassium, magnesium, sodium, or calcium. Some medicines, including diuretics or stratins, may cause leg cramps. Another frequent cause is muscle fatigue from overuse or staying in one position for too long.
• Tumors: Although most leg pain is due to injury or arthritis, sometimes leg pain signals a more serious medical condition that requires urgent medical attention. Some bone cancers such as osteosarcoma or Ewing sarcoma result in leg pain. Benign tumors, so called because they’re not cancerous and not fatal, may also grow in the leg and cause pain.
• Blood clots: Blood clots in the legs may also result in pain. Atherosclerosis, the medical term for hardening of the arteries, is the same process that leads to a heart attack, but it can also occur in the leg. Years of fat and cholesterol buildup in the arteries and lead to hard plaque deposits, making it difficult for blood to flow. In addition to pain or discomfort, symptoms include fatigue and achiness.

If you’ve ruled out these leg pain causes and identified sciatica as a source of your pain, it’s time to get started with some exercises for sciatica leg pain.

10 stretches for sciatica leg pain

If your sciatica pain starts from the moment you wake up, try one of these six exercises for sciatica leg pain you can do in bed. Prevention.com shows how to perform each stretch safely and effectively.

If you’re looking for a deeper stretch, try one of the following stretches for sciatica leg pain.

1. Leg up the wall stretch

Dr. Paula Moore gives a quick stretch you can do anywhere in her short video.

2. Low lunge

This classic pose gently stretches the hip flexors. This is a good stretch to help the body relax. Only go so deep into the pose as feels comfortable for you.

1. Come to a kneeling position. Send the right leg in front of you, coming into a low runner’s lunge. If the knee feels any strain, fold up a blanket and use it for support.
2. Adjust your stance as desired. The lunge can be a long or short one, whichever feels best for you.
3. Place the hands on the knee, or if it feels good, lift the arms overhead, breathing into the space behind the heart. Stay here for five to seven breaths, enjoying a gentle opening down the hip flexor and spine.
4. Relax and repeat on the other side.

3. Seated hip stretch

This is another classic pose that’s easy to do just about anywhere (even the break room!). Morgan Sutherland at Mind Body Green gives a breakdown and illustration of this sciatica stretch.

4. Foam roller for sciatica pain

This rolling sciatica exercise from Prevention.com is great for opening up the hips and easing pain.

Link to Video

4 yoga poses for sciatica leg pain

When exercises for sciatica leg pain are discussed, yoga is one of the first practices that’s mentioned. And there’s a reason.

People who sit a lot tend to have short, weak hip flexors, so stretching and strengthening helps restore them to better health. Focusing on hip flexor strength and flexibility can help reduce leg and sciatica pain. Yoga does just that. Yoga is a practice of cultivating balance, emphasizing both stretching and strengthening to ensure the muscles become as healthy as possible.

1. Pigeon pose

Healthline.com pulls together multiple examples of how to do this deeply therapeutic pose. Pigeon pose is one of those exercises for sciatica leg pain that can be modified for any person. The most gentle variation is shown below in the GIF Healthline created to illustrate this pose.

2. Extended hand-to-big-toe pose (utthita hasta padangusthasana)

This pose may seem difficult, but it can be modified for any level of ability. It’s excellent for building hip flexor strength, improving balance, and increasing hamstring flexibility.

1. Stand tall, with both feet on the ground, hands by your side. Keep the spine nice and long and press all four corners of the feet into the floor.
2. Press weight into the left foot, firmly rooting down. Bend the right knee and lift it up towards the stomach, keeping the foot flexed and parallel to the floor. Stay here for a breath.
3. If it feels good, clasp your right big toe between your index and middle fingers from the inside of your leg. Begin to straighten the right leg so it’s parallel to the floor. It’s okay to straighten the leg halfway, with a bend still in the knee. Just make sure your back doesn’t hunch forward. Stay as tall as possible.
4. If you need to modify this yoga pose for sciatica leg pain, try a strap. Wrap the strap around the ball of the right foot and use it as an extension of your arm. Likewise, an even more gentle variation is to do this pose with a something to rest your foot on, like a tall chair or stool.
5. Wherever you are in this posture, keep your shoulders firmly on your back. Find a steady point of focus to help you balance.
6. Stay for three to five breaths, simply returning to the posture if you fall out, before repeating on the other side.

3. Boat pose (navasana)

Boat pose is a wonderful strengthener for the entire core. Strengthening the core can help with reducing the tension in your legs. Again, the full pose can be a little intense, but many modifications are available to make this pose suitable for every body.

1. Start from a seated position, with your knees bent and feet flat on the floor in front of you. Place your hands on the floor by your sit bone.
2. Lift one leg up so the calf is parallel to the ground. The first option is to stay here for a couple of breaths before lowering down and repeating on the other side. Or, if that feels good…
3. Lift the second leg up and keep both legs raised simultaneously for about five breaths. Rest and repeat three more times. Leave the hands resting on the floor or extend them straight past the knees. If you’d like a little more…
4. Straighten the legs, coming into the full pose, which resembles a V-shape. Keep the spine long with the arms extended straight past the knees. If it feels like too much, don’t be afraid to back out of it and return to the bent-leg version, also known as half-boat, or ardha navasana.

Yoga Journal provides a more in-depth explanation of this yoga pose for sciatica pain.

4. Tiger pose (vyaghrasana)

This gentle movement stretches and strengthens the hip flexors while also strengthening the lower back, making it a highly effective back strengthening exercise for sciatica pain.

1. Come to all fours, with the knees underneath the hips and wrists underneath the shoulders. Press firmly down into the finger pads, taking the weight out of the wrist. If the knees hurt, place a rolled-up blanket underneath them for padding.
2. Extend your right leg straight behind you. If it’s possible, also extend the left arm in front of you.
3. Bend the right leg and bring the knee toward the forehead. If you’re using your arms as well, bring the elbow and knee to touch or as close as possible.
4. Maintain the movement, expanding and contracting, in concert with the breath. Continue about five or six times, breathing nice, long, and deep, before switching to the other side.

2 of the best exercises for sciatica leg pain

After you’ve tried stretches and yoga poses for your pain, try out one of these more fun cardio exercises for sciatica leg pain.

1. Dance!

Most of the recommendations to reduce leg and sciatica pain don’t sound very fun, but we’ve got a very special one that’s sure to put a smile on your face and joy in your heart: dancing! That’s right, research has discovered that dancing the night away—or the afternoon for that matter—is a highly effective way to reduce pain and get your groove back. It’s why it’s one of our favorite exercises for sciatica leg pain.

The research behind dancing for leg pain

Researchers at Saint Louis University Medical Center examined senior citizens living in an age-restricted apartment complex. Most residents were women with an average age of 80. All the study participants reported stiffness or pain in their hips or knees, and most of that discomfort was related to arthritis. The specific type of dance used in the program was customized for the needs of people with hip or leg pain.

Researchers noted that dancing was a wonderful way to help seniors become more agile and increase the pace of their walking. Walking speed is important because a gait that’s too slow is considered a risk factor for falling and subsequent injury and hospitalization. Health care professionals consider a person’s walking speed to be a sixth vital sign, researchers said, helping to predict which patients are at high risk for injuries.

But dancing did more than help people walk faster. It also reduced pain and increased quality of life. In the group that danced, people were able to lower the amount of pain medication they took by 39% while people who didn’t dance actually had to increase their pain medicine by 21%. Krampe says:

“Those in the dance group talked about how much they loved it. It’s exercise, but it’s fun… This is not surprising because those in our study are from a generation that loved dancing.”

Dancing is an activity that many younger people do, but with age, those same dance lovers often give it up. But you’re never too old or young to dance. Dancing does more than make you fit and healthy—it makes you smile. In this way, it reduces stress, which can also reduce the amount of pain a person experiences.

Try these types of dancing

If you’d like get into the swing of things, here are some ways to get started.

• Salsa: Salsa is a Latin-themed style of dance, and many classes are held in restaurants and dance centers. Many facilities offer salsa dance socials preceded by lessons, allowing you to learn or fine-tune your skills and then practice and have fun doing the real thing.
• Zumba: Zumba is a popular type of workout that’s infused with Latin-style rhythms. Classes are offered at many gyms. Zumba is also all levels since dancers can move at their own pace and take breaks whenever they’d like to. This is a solo dancing experience, too, making it perfect for those not interested in tangoing with a partner.
• YouTube at home: For a private, no-fear experience, try dancing at home. Let your inhibitions loose and don’t worry about what you look like or even what you’re wearing. YouTube offers many free home workouts that you can try at your own pace, on your own time. From weight loss to cardio dance, YouTube has you covered. Workouts come in a range of lengths, anywhere from ten minutes to 30 and beyond. If you try this option, find a space in your house with hard floors and not carpet. Dancing on carpet can lead to a tweaked knee or ankle since the non-slippery surface inhibits freedom of movement.
• Dancing classes: Dance classes are a bit larger of a commitment because sign-up typically occurs in sessions lasting several weeks. However, lessons are a great way to get out of the house, meet people, and have fun all while dancing and improving your health. Plus, making that commitment could be a good thing, helping you to stick to your newfound hobby long enough to truly decide whether you like it.

2. Walking

Walking is one of the simplest exercises for sciatica leg pain. Even parking the car farther away from your destination or taking a stroll around the block after lunch can provide health benefits, such as as reducing low back pain and lowering the risk of heart disease.

Benefits of walking

One study published in The Lancet found that people who have problems tolerating glucose reduced their risk of heart attack or stroke by walking an additional 2,000 steps per day. That’s about 20 minutes at a moderate pace. The American Heart Association (AHA) considers walking one of the most important things people can do for heart health. The AHA recommends walking for 30 minutes daily, however ten minute walks taken three times a day have the same effect. Every hour of walking helps to increase your life expectancy by two hours, according to the AHA.

Walking also helps to reduce low back pain and sciatica pain. A team of Israeli researchers published a study in Clinical Rehabilitation, revealing that walking two or three times per week for 20 to 40 minutes provides the same amount of lower back relief as specialized physical therapy programs.

Get started

If incorporating 30 minutes of physical activity in your day seems overwhelming, start where you can and progress from there. Incorporating just five minutes of walking into your day helps to create good habits. Once the endorphins from exercise kick in, you might be inspired to move some more!

Tips to get stepping include:

1. Wear a pair of comfortable shoes so your feet have adequate support.
2. Try to walk at the same time every day, possibly after lunch or dinner, to create a habit.
3. Don’t push yourself too hard. If you haven’t exercised for a long time, take it slow and work up to 30 minutes gradually.
4. Recruit a walking buddy. Walking with a friend or loved one provides an added push and makes exercise fun. 

What other exercises for sciatica leg pain have worked for you? If your sciatica pain isn’t relieved by these exercises for sciatica leg pain, it may be time to talk to a pain doctor. They can provide additional treatment options to relieve your pain.