Best At Home Stretches To Ease Sciatica Pain

Sciatica refers to inflammation of the sciatic nerve, which can cause pain and other symptoms. Sciatica is one of the most common causes of lower back pain, and is especially common among older people. The causes are diverse, but the majority of cases can be managed using conservative methods such as lifestyle changes. At home sciatica stretches can help control symptoms and prevent flare-ups.

Sciatica Basics

Sciatica is often caused by a condition called piriformis syndrome, in which the piriformis muscle in the buttocks is unusually tight. This tightness can compress the sciatic nerve, leading to pain that runs from the lower back to the leg, muscle weakness, or numbness.

The condition can also be caused by conditions affecting the lower spine. Herniated discs, bulging discs, and bone spurs can all compress the sciatic nerve, causing sciatica.

Most cases respond well to sciatica stretches. Stretching can alleviate tightness in the piriformis muscle when performed on a regular basis. Stretching can also relieve lower back tension and encourage proper posture and alignment.

Stretching Guidelines

Although stretching can be valuable, it is also important to adhere to safety guidelines when performing sciatica stretches. Important things to keep in mind include: 

• Stretching is most effective when performed regularly, once or twice per day
• All stretches should be performed on both sides, even if only one side has symptoms
• Never force or bounce into a stretch - simply go as far as your body will let you naturally
• Stretching should not be painful
• Any exercise regimen aimed at treating a medical condition should be started under the guidance of a physician

Best Sciatica Stretches

The best sciatica stretches relieve tension in the lower back, piriformis muscle, or both. Some effective stretches are: 

• Cat-camel stretch - Start out on all fours, with your back flat like a tabletop. Slowly hunch your back, like a camel's hump, then perform the opposite movement, arching your back like a cat. Repeat 5 times.
• Pelvic tilt - Lay on your back with your feet on the ground. Gently tilt your pelvis upward, as if pushing your lower back into the ground while moving your tailbone up. Hold for 5-10 seconds. Repeat 5 times.
• Hip extension - Lay on your stomach with your hands near your shoulders. Gently raise each leg in succession several inches off the ground. Hold for 5-10 seconds. Repeat 5 times. 

Be sure to consult a doctor before using a stretching or exercise regimen for your sciatica. To schedule a consultation with New York City's top sciatica doctor, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at (212) 430-0312.