Physical Therapy for Sciatica in Egg Harbor Township, NJ

With its sharp and often debilitating pain, sciatica can disrupt daily life and limit mobility. At Twin Boro Physical Therapy in Egg Harbor Township, NJ, we believe in a comprehensive approach to sciatica treatment—one that extends beyond the confines of our clinic walls. We understand that your journey to relief and recovery should be a partnership, where your active involvement plays a pivotal role.

Complementing Professional Treatment At Home

While our physical therapy sessions for sciatica are designed to address the root causes of your pain and provide expert guidance, we also emphasize the importance of self-care and ongoing management. The benefits of physical therapy can be maximized when you apply what you’ve learned at home. These at-home exercises can provide ongoing relief and support your journey to recovery:

• Knee-to-Chest Stretch:

1. Lie on your back with both knees bent.
2. Gently pull one knee toward the chest, holding it with your hands.
3. Hold for 20-30 seconds. Repeat 2-3 times for each leg.

• Piriformis Stretch:

1. Sit on the edge of a chair.
2. Cross one ankle over the opposite knee.
3. Gently push down on the raised knee until you feel a stretch in your buttocks.
4. Hold for 20-30 seconds. Repeat 2-3 times for each leg.

• Plank Hold:

1. Start in a push-up position with arms extended or resting on elbows.
2. Keep your body in a straight line from head to heels, engaging core muscles.
3. Hold for 20-30 seconds and perform 2-3 sets a week.
4. Gradually increase duration as your strength improves.

• Bridge:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place arms at your sides, palms facing down.
3. Engage your core and glutes and lift hips off the floor until your body forms a straight line from shoulders to knees.
4. Hold for a few seconds before lowering.
5. Perform 10-15 repetitions for 2-3 sets.

• Leg Raises:

1. Lie on your back with legs straight.
2. Place your hands under your lower back for support, or keep them by your sides.
3. Lift one leg off the floor, keeping it straight, and raise it to a 45-degree angle or as high as you can comfortably go.
4. Lower leg back down slowly without letting it touch the floor.
5. Perform 10-15 leg raises on each leg for 2-3 sets.

Communication and Consistency are Key

Your physical therapist can design a customized home exercise program tailored to your specific needs. To get the most out of your at-home exercises, consistency is essential. Make them a part of your daily routine, and don’t hesitate to reach out to your physical therapist if you have any questions or concerns. Regular communication with your Twin Boro team ensures that your at-home efforts align with your overall treatment plan. Together, we can navigate the challenges of sciatica.

Take Control of Sciatica Pain Today

Physical therapy for sciatica is a comprehensive approach to recovery that extends beyond the clinic. By incorporating these at-home exercises into your daily life, you can actively contribute to your healing journey. With determination, consistency, and the support of your Twin Boro Physical Therapy team, you can manage sciatica and regain your mobility and well-being. To schedule a physical therapy appointment for sciatica in Egg Harbor Township, NJ, call 609.564.5133 or visit us online.