Which at Home Sciatica Stretches Are Most Effective

Sciatica is one of the most common causes of lower back pain, along with symptoms such as leg pain and muscle weakness. Although sciatica can be painful and frustrating, it is possible to manage most cases with relatively simple measures. If you suffer from sciatica, stretching on a regular basis can help relieve pressure on the sciatic nerve, thus easing your symptoms.

Causes of Sciatica

Sciatica can be caused by any condition that compresses the sciatic nerve. Some possible causes of this condition include:

• Piriformis syndrome - Occurs when the piriformis muscle, which occurs in the buttocks, is abnormall tight. This compresses the sciatic nerve, which passes near the piriformis.
• Spondylolisthesis - Occurs when one of the vertebrae slips past the other, so that two vertebrae are misaligned.
• Herniated disc - Occurs when one of the spinal discs ruptures, allowing the inner material to bulge out of the disc and past the disc's normal boundaries. 
• Bulging disc - Occurs when one of the discs becomes misshapen but does not rupture.

Principles for Safe Stretching

When you are performing sciatica stretches, it is important to keep these key safety principles in mind:

• Always perform stretches on both sides, even if only one side hurts
• Perform stretches 1-2 times every day, even when symptoms are not flaring up
• Never force or bounce your way into a stretch
• Stretching should never hurt
• Always talk to your doctor before starting a stretching or exercise regimen that is designed to treat a medical condition

Top Sciatica Stretches

Some of the best sciatica stretches to perform at home include:

• Hip tilt - Lay on your back with your feet on the ground. Tilt your hips towards your chest without lifting them off the ground, so that your lower back presses into the ground. Hold for 10-15 seconds, and repeat 5 times.
• Seated twist - Start in a seated position. Place your left foot on the ground next to the right knee. Place your left elbow outside of the right knee and gently twist to the right. Hold for 30 seconds. Repeat on the other side.
• Leg to chest - Lay on your back with your feet straight out. Place your hands under your right knee and pull it gently towards your chest. Hold for 30 seconds. Repeat on the other side.

If you suffer from sciatica, it is important to meet with a doctor to discuss the causes of your condition and the possible treatments. To schedule a consultation with New York City's top spine doctor, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at (212) 430-0312.