15 Jan 2023   |  Jennifer

Simple Stretches To Relieve Sciatica Pain

Sciatica pain starts at the lower back and radiates toward your legs through the back and buttocks. Usually, sciatic pain follows the path of the sciatic nerve route. Ruptured discs, narrowing of the spinal canal, and injury are the common causes of sciatica. Your sciatic nerve pain may become worse if your lower back, abdominal, and hamstring muscles are tight. Loosen and strengthen these muscles with some easy stretches. You can relieve the pain with stretches such as hamstring stretch, back flexion stretch, and pigeon pose.

Sciatica treatment

Scissor hamstring stretch

The sciatic nerve may get irritated by tight hamstring muscles because they can pull on your pelvis and put more strain on your lower back. Daily hamstring muscle stretch can ease pain and sciatic nerve tension.

  • Stand with your right foot in front of the left at a distance of 3 feet.
  • Face forward with your hips and shoulders.
  • Place your hands on the hips or on a chair on the side for balance.
  • Fold your torso over your front leg as you bend forward at the waist.
  • With your back straight, place the majority of your weight on the front leg.
  • Hold for 5 to 10 seconds. Then repeat the procedure with another leg.

Perform this exercise 3 to 5 times on each leg.

Sciatic nerve glide stretch

By relaxing and desensitizing the sciatic nerve, the sciatic nerve glide exercise increases the range of motion in the legs.

  • With your other foot flat on the floor, sit up straight on a chair and straighten one knee.
  • Bend your ankle gradually so that your toes are pointing towards you.
  • Continuously bend your ankle back and forth.
  • If tolerable, try the same sciatic nerve glide while bending your head forward and bringing your chin toward your chest.
  • 15 to 20 times, pump your ankle up and down. Continue with the other leg.

Perform this exercise three times, twice a day.

Back flexion stretch

Flexion is the term for bending your spine forward. Flexion stretches can relieve tightness in your abdominal and spinal muscles, improve your spinal mobility, and strengthen your abdominal musculature.

  • Laying on your back, gently pull your legs to your chest with both hands until your mid and lower back is comfortably stretched.
  • Gradually bring your head forward.
  • Hold for 5 to 10 seconds.

Perform this exercise 4 to 6 times.

Variation of above stretch - Single knee to chest stretch

  • While lying on your back, place your hand behind one knee and gradually bring it toward your chest.
  • In the lower back and buttocks, a comfortable stretch should be felt.
  • Hold for 5 to 10 seconds and then return to the beginning position.

Perform this exercise 4 to 6 times with each leg.

Seated glute stretch

  • Sit on the floor with your legs straight.
  • The right ankle should be on top of the left knee when the right leg is bent.
  • Lean forward and move your body towards your thigh.
  • Hold for 15 to 30 seconds.
  • Continue on the other side.

Sitting spinal stretch

The compression of the spine's vertebrae causes sciatica pain. It relieves pressure on the sciatic nerve by creating space in the spine.

  • Sit on the ground with your feet flexed upward and your legs straight.
  • Place your right foot outside of your left knee while bending your right knee.
  • To help you gently move your body to the right, place your left elbow on the outside of your right knee.
  • Hold for 30 seconds.

Perform this exercise three times, then change sides.

Stretches for sciatica pain relief

Forward pigeon pose

  • Kneel down on the floor and place your right leg forward on the ground in front of your body. Your lower leg should be flat on the floor and horizontal to the body. Your left knee should be behind your right foot, and your right knee should remain to the right.
  • With the top of the foot on the ground and toes pointed back, stretch the left leg all the way behind you.
  • Shift your weight gradually from your arms to your legs.
  • Breathe in deeply. Lean your upper body forward over your front leg while exhaling. Support your weight with your arms.
  • Continue on the other side.

If you have any other issues, consult a doctor first or visit Dallas Back Clinics for trying these exercises for sciatica or for sciatica pain treatment.