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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Reclining Pigeon Pose
The pigeon pose is a popular and well-known yoga pose, and there are many variations of this stretch. The reclining pigeon pose is one of the easy versions, and it helps open the hips. It also helps stretch a very small muscle named the piriformis. Some conditions can cause this muscle to become inflamed, and it can subsequently exert pressure against the sciatic nerve and cause pain. If individuals can master this stretch without pain, their physical therapist may suggest other pigeon poses. The stretch begins with you lying on your back with your knees bent and feet on the floor. Cross your right foot over your left knee and grab your left leg from behind the thigh. Bring the left leg up towards your chest while keeping the right knee open. Try to keep your head flat on the floor. Hold the position for at least thirty seconds and repeat with the other leg.
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Posterior Pelvic Tilt
The posterior pelvic tilt is a very simple stretch, and it can help loosen tight hip muscles. Certain conditions can cause these muscles to press on the sciatic nerve, and the added pressure is usually painful. Position yourself by lying in bed on your back with your arms behind your head. Draw your knees up, but keep your feet flat. Pull your abdominal muscles in and try to make your lower back flat so the entire area is resting against the bed. Hold your body in this position for five seconds before returning to the starting position. Do ten repetitions of this exercise per session.
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The Press Up Stretch
The press up stretch can help individuals experiencing sciatica from bone degeneration. This condition can cause the vertebrae to pinch the sciatic nerve. The press up stretch is one of the stretches that can help generate space between vertebrae, which may decrease the episodes of this painful condition. This stretch starts with you lying on your stomach with your elbows right under your shoulders. Your forearms should be flat and parallel to each other in this position. Lift your chest and try to elongate the spine by stretching from the bottom of your spinal column to the top of your neck. Your back should be slightly arched. Breathe deeply while you hold this stretch for thirty seconds. Do two more repetitions if this position eases the pain.