By Faith 
Feeling a sharp pain in your lower back or down your leg? You may be dealing with a pinched nerve, a painful and often debilitating issue that can interfere with your daily activities. The good news is that with the right care, stretches and professional advice, you can relieve the discomfort and get back to moving pain-free.
What Is a Pinched Nerve?
A pinched nerve occurs when surrounding tissues such as muscles, bones or discs compress a nerve. In the lower back, this often affects the sciatic nerve, which runs from your lower spine down through your hips and into your legs. This condition is commonly referred to as sciatica.
Sciatica typically affects one side of the body and can be caused by a range of factors including:
- Lifting heavy objects.
- Prolonged sitting or lying in an awkward position.
- Poor posture or biomechanics.
- Herniated discs.
- Spinal degeneration or narrowing.
- Muscular compression, such as from the piriformis muscle.
Understanding the source of the nerve compression is key to choosing the most effective treatment.
Symptoms of a Pinched Nerve
The symptoms of a pinched nerve in the lower back can vary, but commonly include:
- Sharp or shooting pain in the lower back, buttocks, or down the leg.
- Pins and needles.
- Numbness or tingling sensations.
- Muscle weakness.
- Decreased reflexes.
- Burning or altered sensations.
If you experience symptoms along the front of the leg or hip, it may indicate femoral nerve involvement rather than sciatica.
Physio & Other Relief for a Pinched Nerve
Managing a pinched nerve starts with reducing irritation and inflammation. Some immediate steps you can take include:
- Applying cold or hot packs to the affected area.
- Avoiding long periods of sitting.
- Using supportive cushions when sitting or sleeping.
- Keeping your body moving with gentle activity throughout the day.
- Avoiding heavy lifting or strenuous activity.
- Seeking advice from a physiotherapist.
Physiotherapists are incredibly effective in helping to relieve pain, restore mobility and provide guidance on safe exercises to support your recovery. The experienced team at Melbourne Sports Physiotherapy will conduct a thorough examination to accurately diagnose the source of your pain and tailor a specific treatment plan for you.
Best Stretches For a Pinched Nerve in the Lower Back
Exercise and gentle stretching can significantly reduce symptoms by improving flexibility, relieving pressure on the nerve and strengthening supportive muscles.
1. Piriformis Stretch
This stretch targets the piriformis muscle, which can compress the sciatic nerve if tight or inflamed.
- Lie on your back.
- Cross one leg over the opposite thigh.
- Gently pull the crossed leg towards the opposite shoulder.
- Hold for 20 seconds.
- Repeat 5 times on each side.
Avoid excessive flexion of the trunk during this stretch, as it may worsen some symptoms.
2. McKenzie Extensions
These are especially effective if your sciatica is caused by a disc bulge.
- Lie face down on the floor.
- Prop yourself up on your elbows to gently arch your back.
- If comfortable, push further up with your hands while keeping your hips on the ground.
- Hold for a few seconds, then relax.
- Repeat 5 times.
This movement helps “centralise” pain, drawing it away from the legs and back into the spine, where it is more manageable.
3. Cat-Cow Stretch
This yoga-based movement helps mobilise the spine and relieve tension.
- Start on your hands and knees.
- On an inhale, arch your back, lift your head and tailbone (cow pose).
- On the exhale, round your spine, tuck your chin and draw your belly button in (cat pose).
- Flow gently between the two positions for up to 5 repetitions.
This stretch promotes flexibility and relaxation of the spine and surrounding muscles.
4. Core Strengthening Exercises
Strengthening your core muscles helps support your spine and reduce nerve irritation. Some effective exercises include:
- Bridges: Lie on your back with knees bent, feet flat on the floor, and lift your hips upward.
- Planks: Start with short durations and build up as your strength improves.
- Hollow Holds/Arch Holds: These help balance core and spinal strength.
- Abdominal Crunches (only if they don’t aggravate your pain).
Try to incorporate some form of core work into your routine every day to assist with your wellness and mobility.
5. Walking and Gentle Mobility
Don’t underestimate the power of simply walking. Gentle, frequent walks can help reduce stiffness, improve circulation and ease nerve pain. Start small and gradually increase the distance as your tolerance builds.
Why See a Physiotherapist For A Pinched Nerve?
A physiotherapist can provide a proper assessment to identify the exact location and cause of your nerve compression to determine the most effective treatment plan. They can also:
- Offer hands-on treatment.
- Develop a tailored stretching and strengthening program.
- Provide education and ergonomic advice to prevent recurrence.
Getting professional input ensures you’re doing the right exercises for your condition, without aggravating your symptoms.
At Melbourne Sports Physiotherapy, their mission is to help you move pain-free and return to the activities you enjoy. Whether your pain is due to work, sport or lifestyle, their physios will work with you to develop a recovery and prevention plan that suits your needs.
Experienced physiotherapists and remedial massage therapists can help reduce pain, improve mobility, and guide you through every step of your recovery. Ready to feel better? Book an appointment online or give them a call to start your path to pain-free movement.