Stretches to Relieve Sciatica Pain

Sciatica is a common problem that affects the sciatic nerve. It results in pain throughout the lower back, hips, buttocks, and legs. There are several treatment options available for sciatica pain, including chiropractic adjustments, massage therapy, staying active, and using stretches to relieve sciatica pain. To learn more about how to stretch to relieve sciatica pain, read on to learn about what the sciatic nerve is and how stretches to relieve sciatica pain can help.

What Is the Sciatic Nerve?

The sciatic nerve begins in the lower back and travels all the way down into the legs. Since sciatica pain is often caused by a herniated disc or pinched sciatic nerve, the only true way to treat it is to get to the root cause of the problem. Staying active and using stretches to relieve sciatica pain is a great option because it improves blood circulation and brings about health and restoration to the vertebral discs and helps the sciatic nerve work properly.

How to Stretch to Relieve Sciatica Pain

Stretching is a great way to relieve sciatica pain, but you need to make sure you’re stretching properly so that you find relief and don’t further exacerbate the pain. The best types of stretches are ones that elongate the back and open the hips up. Here are the best stretches to relieve sciatica pain.

Sitting Pigeon Pose – Sit on the floor with both legs straight out in front of you. Take one leg and put the ankle on the opposite knee. Lean forward and push your body towards your thigh, stretching the lower back and glutes. Repeat on the other side.

Sitting Spinal Stretch – Sit on the floor with your legs out in front out you, with your toes pointing to the ceiling. Bend one leg and put your foot flat on the floor on the outside of the opposite leg. Place the elbow of the straight leg on the outside of the bent knee, and gently twist your body to the side of the bent leg.

Cobra or Modified Cobra – Lie on the floor face down, and put your hands, palm down, directly underneath your shoulders. Keeping your elbows close to your body and your feet pushed into the floor, begin straightening your arms and lifting your chest off the floor. Go as far as is comfortable and ensure you feel a stretch and not pain.

Knee to Opposite Shoulder – Lie on your back with your legs extended. Bend one leg and hold onto your knee, and then pull that leg across your body to the opposite side shoulder. Repeat on the other side.

Standing Hamstring Stretch – While standing, put one foot on an elevated surface. Flex your foot and bend your upper body towards it slightly. Don’t go so far forward that you feel pain, but go far enough so that you feel a good stretch.

Hold each stretch for about 30 seconds and then release. Repeat as needed, being careful not to overdo it or exacerbate your sciatica pain. Each stretch should bring relief and help alleviate the pain of sciatica.