The Top 5 Stretches For Sciatica

When you have sciatica, it can be tempting to use the condition as a reason to avoid physical activity; after all, pain makes movement unappetizing. However, it's important to combat episodes of sciatica with stretches, regardless of what other treatments you receive for the condition. Stretching and exercising regularly can help ease sciatica symptoms, as well as prevent future flare-ups from occurring in the first place.

When you do stretches for sciatica, some key principles should be followed. All stretches should be performed on both sides of the body, even if you only have symptoms on one side. Be sure to hold each stretch for about 10-30 seconds, and perform stretches in sets rather than a single time. Stretches should be performed daily, rather than simply as symptoms arise. You should never force a stretch, and pain should not be a part of your stretching routine.

It's a good idea to talk to your doctor before starting any exercise or treatment regimen designed to address a medical problem. In the case of sciatica in particular, different stretches are appropriate for the treatment of different causes. For example, stretches for sciatica which address the hips and buttocks are particularly helpful when the condition is caused by a short, tight piriformis muscle. For other forms of sciatica, exercises designed to strengthen the back and core may be the better choice.

The best stretches for sciatica include:

1. Knee to chest - Lay on your back with your feet on the ground. In alternation, pull each of the legs to the chest, bending from the knee.
2. Leg extension - Start in the same position as knee to chest. Holding the leg being stretched, extend the knee so that it is straight, with the leg extending into the air.
3. Back extension - Lay prone on the ground. Place your hands underneath the shoulders. Gently prop yourself up so that you are supported by your elbows. Keep your shoulders and neck strong.
4. Cross leg stretch - Stand on the floor with your feet hip distance apart. Cross one foot over the other. Reach to the ground.
5. Gluteal stretch - Lie on your back with your feet on the ground. Place your left foot on your right knee. Reach under your right knee and pull it towards your chest.

To learn more about treatment for your sciatica, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at (646) 374-1799.