Question
Hi Heidi,
I have suffered from severe siatic and lower back pain for the last two years.  I have had MANY therapies and proceedures done to try and help my situation.  Most recently I had an IDET done.  I am wondering what leg stretches you would recomend.  My doctor said he wanted me to do leg stretches and walking.
Thank you for your time!
Laurie

Answer
Dear Laurie, thank you for your question.
I don't know what specific exercises your doctor is talking about, but I usually teach my patients nerve root stretches (gently stretching the sciatic nerve).
You lie down on your back, with both knees bent. Gently pull one leg up, so the hip is at 90 degrees (knee pointing up to the ceiling) and gently straigthen your knee to the point where you feel some discomfort in the leg or back (while keeping your knee straight). Immediately put your foot down again (do not hold the stretch). Repeat this about 10 times, 4-5 times daily. It is important not to go beyond the point of pain, otherwise, you will irritate the sciatic nerve. When you can straighten the leg all the way out without discomfort, add pulling your foot down towards the floor (keeping the knee straight). This exercise will ensure that the nerves coming from your back are free and clear.
If you continue to have problems, you might want to find a McKenzie certified therapist (go to McKenzie Institute website, they have a therapist locator list).
Good luck, I hope this helps.
Heidi