Which Sciatica Stretches are Most Effective for Pain Relief?

Meta Description: Wondering which sciatica stretches are most effective for pain relief? This article will explain...

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If you suffer from sciatica, it is important to make lifestyle changes that help you manage your symptoms. One of the most effective ways to relieve sciatica pain and prevent future flare-ups is to stretch on a regular basis. Stretches that target the hips and lower back can be particularly helpful. Below, we will take a look at how you can stretch safely, as well as which stretches are most effective for sciatica.

Guidelines for Safe Stretching

Done safely, stretching can be a valuable way to help relieve the symptoms of sciatica. However, if sciatica stretches are not performed appropriately, they post a risk for further injury. Some guidelines to stretch safely include:

• Never begin an exercise regimen designed to treat a medical problem without consulting your doctor first
• Warm up by walking around for a few minutes before beginning to stretch
• Perform stretches on both sides, even if you only have symptoms on one side
• Repeat each stretch several times
• Stretch twice a day for optimal results
• Never force or bounce yourself into a stretch 
• You should feel a light stretching sensation, but should never feel pain while stretching
• Stretches should be combined with exercises that are designed to strengthen your core, which can further relieve sciatica symptoms

Because sciatica has a variety of causes, certain stretches are most effective for certain types of sciatica. Your doctor can talk to you about which stretches are most likely to benefit you.

Most Effective Sciatica Stretches

Some of the most effective sciatica stretches include:

• Knee to chest - Lay on your back, with your legs straight in front of you. Place your hands under one of your knees and pull the knee to your chest. Hold for 15-30 seconds, then repeat on both sides.
• Leg lift - Lay on your stomach, with a small pillow under your chest. Gently lift one or both legs from the hip. If this stretch feels too painful, do not attempt it. Repeat several times with each leg.
• Lower back pressing - Lay on your back with your feet flat on the ground. Gently press your lower back into the ground, gently massaging your lower back into the ground. Hold for 5-10 seconds, and repeat several times.
• Chair stretch - Place one foot firmly on the ground, and place another foot on a chair, with your leg extended straight in front of you. If you need more of a stretch, bend gently from the hips. Hold for 15-30 seconds; repeat on both sides.

If you suffer from back pain, it is important to visit a doctor to discuss your symptoms. To schedule a consultation with New York City's top pain specialist, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at 347-380-9138.