Best Sciatic Nerve Stretches

Sciatic nerve stretches are a variety of stretching exercises performed to relieve sciatica-related pain. The sciatic nerve is the longest nerve in the body, and it's triggered by a variety of conditions and injuries. This nerve starts in the lower back on each side of the spine and continues downward through the buttocks and legs. Common causes of sciatica include degenerative disk disease, lumbar spinal stenosis, pregnancy, or a herniated disc. Sciatic nerve pain typically runs through the buttocks and shoots downward to the affected leg and can range from mild to severe and cause sharp or burning pain. Other potential effects include tingling or numbness in the affected area(s). Individuals who experience severe pain may have trouble sitting, standing, or sleeping. Patients should consult a physician before starting a regimen of sciatic nerve stretches.

Spinal Stretch While Sitting

One of the triggers of sciatica is compression of the vertebrae in the spine, which creates pressure on the sciatic nerve. A spinal stretch while sitting can help make space in the spine to relieve the pressure. This stretch can also relieve tension and keep the spine flexible. This stretch can be performed in two ways. First, sit on a chair and spread your knees apart. Bend your neck forward until your chin touches your chest. Slowly bend over and lower your chest between your legs. Hold this position for three to five seconds while relaxing your hands and arms between your legs. Slowly rise back up to starting position and repeat three to five times. Another way to do the spinal stretch is by sitting on the floor with your legs stretched out in front of you. Flex your feet and keep them pointing upward. Lift one leg with the knee bent across the opposite leg and place the foot on the floor outside the opposite knee. Gently turn your body away from your bent leg by placing the opposite elbow against the inside of your bent knee. Hold the stretch for thirty seconds and repeat it three times on each side.

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Standing Hamstring Stretch

The standing hamstring stretch is performed to alleviate sciatica-related pain and constriction in the hamstrings and lower back. You can do the stretch on a flat or elevated surface. On a flat surface, start by positioning your left foot a few inches in front of your right foot. Bend your right knee slightly and lift the toes of your left foot. Gently tighten your abdominal muscles and lean forward from your hips. Place your hands on your right thigh, but keep your shoulders relaxed. Don’t round your lower back or lean forward too much. You may lose your balance or strain your lower back. Keep your back straight and abdominal muscles tight. Repeat the steps with your left leg forward. You can also stretch your hamstrings by using an elevated surface like a chair or staircase step. Place your right foot on the elevated surface at hip level. Flex your foot and straighten your toes and leg. Don’t lock your knee. Bend your body forward as far as possible without causing pain. The hip of your raised leg should be released downward. Hold the stretch for thirty seconds and repeat on the other side.

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