The 5 Easiest Stretches To Ease Your Sciatica

Sciatica occurs when the sciatic nerve, which runs from the lower back through the leg, is compressed, leading to inflammation. Sciatica can be caused by tightness in the piriformis muscle or a spine problem. This condition responds well to regular stretching, especially if it is caused by piriformis syndrome. Below, we will take a look at 5 of the easiest sciatica stretches that can help relieve symptoms.

Stretching Guidelines 

When performing sciatica stretches, it is important to protect yourself and stretch as safely as possible. Remember these sciatica stretches safety guidelines: 

• Do not start an exercise regimen designed to treat a medical condition without consulting a doctor first
• Always perform stretches on both sides, even if only one side hurts
• Never force yourself into a stretch
• If it hurts, don't do it - feeling a stretch is normal, but pain is not

Stretch 1: Standing hamstring stretch

Stand straight in front of a chair. Place your right foot in the chair, so that it is at hip level. For a deeper stretch, bend forward while keeping your spine and legs straight. Hold for 15-3 seconds and repeat on both sides.

Stretch 2: Hip lift

Lay on your back with your feet on the ground, so that your knees face up. Gently raise your hips off the ground, supporting your lower back if necessary. Hold for 5-10 seconds, and repeat 3 times.

Stretch 3: Supine knee to chest

Lay flat on your back, with your arms and legs on the ground. Pull your right knee towards your chest, so that your right leg is bent with your hands on your thigh. Hold for 15-30 seconds and repeat on both sides.

Stretch 4: Supine twist

Lay on your back with your arms extended straight out. Bend your knees, then place both of your knees on one side while keeping your spine on the ground, so that your lower back and hips experience a twist. Hold for 15-30 seconds and repeat on both sides.

Stretch 5: Seated twist

Start in a seated position with your legs crossed. Place your left ankle over your right knee and your left foot on the ground, so that your left knee is at your chest. Wrap your right arm around your left knee and place your left hand on the ground near your hip. This will stretch the hip well. Hold for 15 seconds and repeat on both sides.

If you suffer from sciatica, getting effective treatment can improve your health and quality of life. Dr. Sukdeb Datta would be happy to meet with you about your spine health. To schedule your consultation today, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at (212) 430-0312.