Nerve flossing is used to treat disorders involving nerve irritation, such as sciatica and piriformis syndrome. Nerve flossing is a sequence of easy exercises that gently mobilizes pinched or inflamed nerves.
Nerve flossing may help reduce discomfort and improve range of motion in several disorders.
Read on to know more about how nerve flossing operates and some basic exercises that people may do at home to aid with sciatica and piriformis syndrome symptoms.
Nerve flossing
Nerve flossing is a series of activities that help to mobilize the nerves softly. Nerve flossing is also known as nerve gliding or neural gliding by doctors. People can simply execute the workouts at home because they are easy and generally do not require any equipment.
Nerve flossing can be used in conjunction with other therapy approaches to help ease the symptoms of disorders including sciatica and piriformis syndrome.
People can undertake a number of nerve flossing activities to target different nerves in their bodies. Depending on the ailment that people are seeking to address, each workout will be different.
What is the process behind it?
Nerve flossing helps to reduce painful symptoms produced by inflamed or constricted nerves by mobilizing the nerves.
Nerve flossing exercises can also aid in the development of overall strength and flexibility.
Nerve flossing may be beneficial:
- expand the range of motion
- reduce the damage to nerves.
- reduce the discomfort
Nerve flossing can be used alone a natural remedy for nerve pain, or in conjunction with medicine and other treatment approaches.
Sciatica nerve flossing
The sciatic nerve goes from the lower back to the toes, passing through both legs. Sciatica is caused by irritation of the sciatic nerve. Sciatica is a painful condition that affects the lower back, legs, calves, and feet.
According to research, nerve flossing can help alleviate sciatic pain and enhance hip range of motion.
Nerve flossing for piriformis syndrome
The piriformis muscle connects the bottom of the spine to the upper leg and is a tiny muscle. The sciatic nerve is quite close to the muscle. This indicates that piriformis syndrome might be caused by any compression or irritation of the sciatic nerve.
The buttocks, hips, and hamstrings can all be affected by piriformis syndrome. Sitting or walking up steps may well be unpleasant for some people.
By increasing range of motion and flexibility, nerve flossing may help ease painful piriformis syndrome symptoms.
Exercises to help with sciatica
Here are some exercises for sciatica that people can do at home.
Sciatica nerve flossing exercise
Mobilizing stretch
- Lie on the floor with both knees bent, feet flat on the floor and hip-width apart.
- Rest the head on a flat cushion or small book.
- Relax the upper body and tuck the chin in slightly.
- Place both hands behind the left knee and pull it in toward the chest.
- Slowly straighten the knee until feeling a stretch.
- Hold for 5 seconds while breathing slowly and deeply.
- Slowly bend the knee back into the chest and then lower the foot back to the starting position.
- Repeat with the right leg and do 5 times for each leg.
- Keep the upper body relaxed throughout, and make sure the stretch feels comfortable.
- People can also try lifting both knees and holding them in toward the chest.
Seated sciatic nerve floss
- Sit upright in a chair, with knees hip-width apart, feet flat on the floor and facing forwards.
- Extend the right leg, with the foot flexed toward the body.
- Extend the neck up and back to look up at the ceiling.
- Lower both the neck and leg down gently, so the chin tucks into the chest, and the leg goes slightly back past 90 degrees.
- Extend and lower the neck at the same time as extending and lowering the leg.
- Switch legs and repeat exercise 10 times for the left leg.
- Do 10 repetitions on both legs 2–3 times each day.
Other exercises that may help sciatica
Back extension
- Lie down with the stomach on the floor and the legs outstretched.
- Bend the elbows by the sides, with the forearms flat on the floor facing forward.
- Keep the neck straight and look at the floor throughout the exercise
- Push into the floor with the hands while arching the back, so that you feel a slight stretch of the stomach muscles.
- Keep the hips on the floor.
- Hold this position for 5–10 seconds while breathing slowly and deeply.
- Gently lower back down into the starting position.
- Repeat the exercise up 8–10 times.
- Take care not to bend the neck back at any point.
Exercise for piriformis syndrome
Below are some piriformis syndrome exercises that individuals can do at home.
Nerve flossing exercises for piriformis syndrome
Nerve floss
- Lie flat on the back with both legs extended.
- Bend the left leg and hold the left knee and foot.
- Bring the left leg across the right side of the body toward the right shoulder and hold for 5 seconds
- Gently lower to the floor and repeat the exercise with the right leg.
- Repeat 5 times on each side.
- Do this exercise 2–3 times per day.
Other exercises that may help piriformis syndrome
Glute stretch
- Sit upright in a chair, with knees hip-width apart, feet flat on the floor, and facing forward.
- Lift the left leg and rest the ankle on the right knee.
- Gently hold the left knee with the left hand and the right ankle with the right hand to keep the leg in place.
- Engage the core and slowly lean forward with the upper body, keeping the back straight
- Hold for 30 seconds, then return to an upright seated position.
- Repeat the exercise with the opposite leg.
None of the workouts listed above should be painful. Anyone who is in excruciating pain should stop doing the exercises and seek medical advice. If symptoms do not improve after a few weeks, people should consult a doctor.
Before doing these exercises, anyone concerned about their safety should consult a doctor or physical therapist.
Conclusion
Nerve flossing is a set of easy exercises that may be done at home.
Nerve flossing helps to relieve pain and increase range of motion by gently mobilizing the nerves.
Nerve flossing, in combination with any other treatment recommended by their doctor, may be a useful treatment for problems such as sciatica and piriformis syndrome.
People should visit a doctor if they are unsure whether nerve flossing is the best solution for them. If patients experience extreme pain while performing nerve flossing activities, they should stop immediately and seek medical advice.
Sources
- https://www.ajol.info/index.php/ijmbr/article/viewFile/122192/111667
- https://www.health.harvard.edu/diseases-and-conditions/ask-dr-rob-about-piriformis-syndrome
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731837/
- https://www.medicalnewstoday.com/articles/nerve-flossing
- https://www.youtube.com/watch?v=OMbKv94Bu_U
- https://www.nhs.uk/live-well/exercise/exercises-for-sciatica/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2997212/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4755972/
- https://www.youtube.com/watch?v=JR1rtQ-PF38
