What are The Best Sciatica Stretches For Sciatica Pain Relief

Sciatica is pain, numbness, or muscle weakness that starts in the lower back and travels down one or (less commonly) both legs. Sciatica can be caused by a number of issues, some of which require outside treatment. Performing sciatica stretches on a regular basis can help manage sciatica pain and prevent future flare-ups.

About Sciatica

Sciatica occurs when the sciatic nerve, which runs from the lower back through the legs, is inflamed. This can occur as a result of conditions that affect the lower spine, such as herniated discs, arthritis, or fractures. These conditions require treatment by a medical professional, and treatment may sometimes include surgery. 

Sciatica can also be caused by a tight piriformis muscle. The piriformis muscle is located on the buttocks, and the sciatic nerve passes through the muscle. Some people naturally tend to have a tighter piriformis, which can compress the nerve, causing symptoms. Stretching is especially important for people with a tight piriformis.

Sciatica Treatments

Sciatica can be caused by a wide variety of conditions, and the conditions and their symptoms can vary significantly in terms of severity. As a result, the treatments for sciatica can vary widely based on your clinical situation. Only your physician can diagnose the cause of your sciatica and recommend a plan of treatment. Some potential treatments include: 

  • Physical therapy - Helps strengthen the core, improve range of motion, and promote good posture. You will keep using the methods you learn in physical therapy long after your last session ends.
  • Medication - Can reduce inflammation and control symptoms.
  • Steroid injections - May be used to dramatically reduce inflammation, since higher doses can be given via injection.
  • Lifestyle changes - Exercise, weight loss, and other lifestyle changes can have a big impact on symptoms, as we'll explore below.
  • Chiropractic treatment - When used in conjunction with traditional medical treatments, chiropractic treatment can help improve posture, reduce inflammation, and restore range of motion.
  • Laser spine surgery - Can be used to treat most common spine conditions that do not respond to non-surgical treatment methods.
  • Open spine surgery - Typically used only for conditions that cannot respond to any other type of treatment, open spine surgery is very invasive but effective.

Importance of Long-Term Maintenance

Depending on the cause of your sciatica, your doctor may recommend anything from a few days of rest to invasive back surgery to help treat the condition. Regardless of the exact form of treatment, it will be important for you to be proactive in promoting the health of your back in the long run. 

Caring for your back can prevent flare-ups of sciatica, allowing you to participate in work, social activities, and hobbies without as much concern for whether your sciatica may stop you from doing so. In addition, caring for your back can prevent you from developing future injuries or having the original condition worsen.

Some important steps you can take for your back health include: 

  • Sciatica stretches - Help relieve pressure on the sciatic nerve, and keep your back limber and able to go through its intended range of motion.
  • Core strengthening exercises - Strengthen the muscles that support the spine, thus reducing the amount of weight that the spine directly carries, reducing symptoms.
  • Weight loss - Directly lowers the amount of weight borne by the spine, reducing symptoms. Overweight and obese people should aim to lose at least 10% of their body weight.
  • Smoking cessation - Smoking cigarettes makes you more prone to injury, including back injury. In addition, the body tends to be more inflamed.
  • Good posture - Poor posture doesn't directly cause back injuries, but good posture can ease symptoms associated with sciatica.
  • Safe lifting techniques - Be sure to use safe lifting techniques to prevent injury, especially if you work a job where you lift heavy objects frequently, such as nursing or factory work.

Stretching Safely

Sciatica stretches can be very beneficial, but it's important to perform them in a safe manner. You should talk to your doctor before starting any stretching or exercise regimen designed to treat a medical problem, as certain stretches may be indicated or contraindicated based on your condition. 

Important principles to remember when stretching include: 

  • Hold stretches for 10-15 seconds
  • Never bounce into or force a stretch
  • Sciatica stretches shouldn't hurt - stop if you feel pain
  • Perform all sciatica stretches on both sides, even if only one side has pain
  • Perform sciatica stretches twice every day for the best results

The Stretches

When performed on a regular basis, sciatica stretches can help you manage the pain of flare-ups and prevent future flare-ups from occuring. Some of the top sciatica stretches your can use for to manage your sciatica include: 

  • Hip raise - Lay on your back with your feet flat on the ground. Raise your hips off the ground, keeping your shoulders on the ground. Hold for 10-15 seconds. 
  • Leg raises - Lie on your back with your feet straight in front of you. Raise each leg as high as you can, and hold for 2-5 seconds. Repeat on the other leg. 
  • Toe touch - Slowly bend your back, dangling your hands as though trying to touch your toes (don't worry if you can't reach your toes, though). Next, slowly rise up, first straightening your lower back, then your upper back, then your shoulders, and finally your neck and head. 
  • Leg to chest - Lie on your back with your feet straight ahead. Pull one bent leg towards your chest, as though trying to touch your knee to your chest. Hold for 115 seconds, then repeat on both legs. 
  • Leg to side - Lie on your back with your feet straight ahead. Bend on leg, then rotate the hip inwards, pointing the knee to the opposite side. You should feel a stretch in near your hip. Hold for 10-15 seconds, and repeat on both sides.

Dr. Sukdeb Datta of the Datta Endoscopic Back Surgery and Pain Center would be happy to meet with you about treatment for your back pain. To schedule your consultation today, please click below and enter your information or give us a call at (212) 430-0312.

For More Information

Contact Info
Berkeley Heights
261 Springfield Ave
Suite 101
Berkeley Heights, NJ 07922
Bronx
813 Allerton Ave
Bronx, NY 10467
Dobbs Ferry
20 Beacon Hill Drive
Dobbs Ferry, NY 10522
Manhattan
303 5th Ave
Suite 205
New York, NY 10016
Middletown
203 Wickham Avenue
Middletown, NY 10940
Pelham
729 Pelham Pkwy North
Bronx, NY 10467
Saddlebrook
289 Market Street
Saddlebrook, NJ 07663