5 Amazing Stretches for Sciatic Pain
- Kris
- Aug 18, 2022
- 1 min read
Sciatic nerve pain can be excruciating and can happen for several reasons, usually it affects the lower back and hips. The sciatic nerve begins at the lower back and travels down the the hips, buttocks and down each of the legs. There are many causes for sciatica. The most common are a ruptured disc, spinal stenosis (narrowing of the spinal canal), or injury. Sciatic pain can occur when the piriformis muscle spasms and traps the nearby sciatic nerve. The piriformis muscle extends from the buttocks at the edge of the spine all the way to the top of the thigh. This condition is called piriformis syndrome. Here are seven stretches that may help alleviate the pain of sciatica:
Knee to shoulder stretch:
Lie on back with legs extended and feet flexed
Bend right leg and clasp hands around the knee
Gently pull your right leg across the body towards the left shoulder
Hold for approximately 30 seconds
Push the knee until the leg returns to the starting position
Repeat 3 times and then switch legs
Standing Hamstring Stretch:
Place the right foot on an elevated surface at or below hip level
Flex foot with tows and legs straight
bend body forward slightly towards foot
Hold for 30 seconds and then repeat on the other side
Basic Seated Stretch
Sitting in a chair, cross painful leg over the knee of the other leg
Bend forward, leading with chest and hold spine straight
Bend to a point of feeling a stretch, not pain
Hold for 30 seconds each side
Sitting Pigeon Pose:
Sit on the floor with legs stretched in front
Bend the right leg, putting right ankle on top of left knee
Lean forward and bring upper body towards thigh
Hold for 15 - 30 seconds
Stretches glutes and lower back
Sitting Spinal Stretch
This stretch helps to open up the vertebrae in the spine and can relieve pressure on the sciatic nerve.
Sit on ground with legs straight and feet flexed
Bend right knee and place foot flat on floor on outside of opposite knee
Place left elbow on outside of right knee to assist in turning the body gently to theright
Hold for 30 seconds and repeat three times, then switch sides
Stretches should be done carefully and if there is any pain present, the stretch should be stopped. If sciatic pain persists for over a month, consult a doctor or physical therapist. For more information, visit this link:
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