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EDISCSCULPTSciatica is often caused or made worse by tightness in the muscles of the buttocks and lower back, as well as poor posture or lack of strength in the lower back. No matter the cause of your sciatica, using stretches to help sciatica is likely to be an important part of your treatment.
Even if you only have sciatica on one side, both sides should be stretched equally during your practice. Hold each stretch for 8-10 seconds, and perform 2-3 times on both sides. Be sure to give yourself 10-15 seconds to rest between each stretch.
- Cross-leg stretch. Stand straight, with your knee unbent. Cross one leg over, then bend from the waist and try to touch your toes.
- Hip extensions. Lie face down, with your elbows bent and your hands at your shoulders. Raise each leg while bending at the knee.
- Leg to chest. Lay flat on your back, with your arms at your side. Pull one bent leg towards your chest, as if trying to reach your knee to your chest.
- Supine piriformis stretch. Lay on your back, with your arms extended to each side. Place one leg straight out, and bend the other so that your foot is on the floor. Cross the bent leg over your straight leg, and press down for a better stretch as necessary.
- Hip and knee stretch. Lay on your back, with your hands by your side and both feet on the floor. Place one foot on the other knee. Grab the back of your thigh and pull your legs toward your chest.
When using stretches to help sciatica, it's always important to keep safety in mind. It can help to warm up with a mild aerobic activity, like walking, for about 10 minutes beforehand. As you stretch, never try to force or bounce into a stretch. Stretching should never be painful, so listen to your body as you stretch.
Although these stretches may help, only a doctor can diagnose your sciatica and recommend a course of treatment. To schedule a consultation today, please click below and enter your information or call the Datta Endoscopic Back Surgery and Pain Center at (646) 374-1799.
info@dattaendoscopic.com