I'm not sure how you injured your back, but I had a pinched sciatic nerve a number of months ago, and it healed after a few weeks, and then, yesterday or two days ago, I lifted something I shoudln't have and threw my back out---and that's brought back the pinched sciatic nerve for me, though nowhere near as bad as it was before.
That being said:
Basically what's happening is that, in one order or another, the muscles in the back, due to their cramping/contracting/tension are pulling the spine out of alignment which is causing the sciatic nerve to get pinched, which is causing muscle problems inthe lower back and down the leg of the affected side. In my case, I pinched my left side sciatica, so I'll demonstrate using that presumed injury.
There are a number of stretches you'll need to perform each day, periodically throughout the day to counter the effects of this mis-alignment. Some may work better than others for you. It's up to you find out which gets the best stretch. However, that doesn't mean that you should not do one that doesn't stretch your muscle, it just means that it will probably be less effective. It's like rolling dough in only one direction. It's just not effective to do it that way, you have to roll it out in all directions to get all the bubbles out.
Another thing to note is the rule that, as the size and strength of the muscle group increases, the time required to stretch it out effectively also increases. Don't be impatient with this, allow 30 seconds for each stretch, as the lower back, while not as large as the quadriceps, for example, is a rather difficult muscle group to stretch. Many of the stretches are indirect in nature, and will seem like they're not doing anything at all, or worse, only seem like they're doing a bit, much like gently caresssing an itch will drive you mad becuase you need it scratched :)
Another thing: Stretch only as far as you can. While it's good to actually stretch the muscles, ie, there should be some slight pain, don't let that pain become significant.
1) Lying on your back, bring both your knees up to your chest.
2) Lying on your back, bring one knee and then the other to your chest.
3) Lying on your back, bring one knee up to your chest and then across to the other side, and repeat for the other leg.
4) Lying on your back, bring your left ankle to your right thigh. Reach under your right knee with both hands, (sit up if you have to to reach it) and bring your right knee to your chest, bringing the left leg with it. Repeat with other side.
5) Sitting up, bring your left ankle over your right and pivot at the hip to the left. Use your right elbow to push your left knee further to the right. Repeat on other side.
6) Sitting up, extend both legs in front of you and flex your ankles as much as you can, so that your feet and toes angle in towards your head. Keep your back as straight as possible. Stretch towards your toes if you can. Next, separate your legs a little and, while still flexing your feet towards your head, turn your feet inwards as much as you can. With a pinched sciatic nerve, this may be very painful. Also turn your feet outwards as well. (This stretches the various muscles in the hamstring group)
7) Standing, spread your legs to shoulder width, and pivot back and forth at the hip, as far as you go. Have your hands out parallel to the ground as if you were holding a giant ball in front of you.
8) Touch your left elbow to your left knee (start with your knees together and keep them slightly bent). Pivoting at the hip, straighten the right knee as you turn to your right, all the way so that you're looking at the ceiling (turn your neck too to accomplish this :P) You should feel a direct stretch along the muscles in your right lower back. This is the only stretch for me that directly stretches my lower back, so it may also be effective for you.
Feel free to experiment---if you feel a movement or position that allows you to stretch a difficult to stretch muscle, play around with it until you can isolate which position it is that stretches the muscle, and then try to find a position that maximizes that stretch without being uncomfortable.
Raven
Joined: 2006-05-20