Sciatica Stretches

Tension in the lower back, hamstrings, and piriformis muscle can all contribute to sciatica pain. There are a variety of at-home stretches you can perform to help relieve relieve your sciatica symptoms by promoting good circulation and posture.

As with all stretching, use caution and common sense when you practices these stretches. Never force a stretch, and don't "bounce" into a stretch. The right place to hold a stretch is where you feel a slight stretch but no pain. In addition, it helps to be warmed up before stretching, so consider taking a brisk walk around the block beforehand.

Sciatica stretches should be performed 1-2 times or more per day, with each stretch being held for 10-15 seconds. It's helpful to perform these regularly, even when you are not experiencing a flare-up:

• Pelvic tilt: Lay on your back with your feet flat on the ground, hands at your side. Press the small of your back into the ground, tilting your pelvis slightly upward. 
  

• Piriformis stretch: Lie on your back with your feet flat on the ground. Then, place your right foot on your left knee. Pull your left knee towards you until you feel a light stretch; repeat on both sides.
  

• Hamstring stretch: Lie on your back. Pull your knee toward your chest, with your leg bent and your hand below your thigh or on top of your knee. Repeat on both sides.
  

• Toe touch: Sit with your legs straight in front of you, feet flexed. Reach towards your toes. Keep your back as flat as possible in this exercise. If this is too hard, bend one knee as if to sit cross-legged, with the other leg straight out, and touch your toe. Repeat on both sides.
  

Like all exercises, you should consult your doctor before you start using these stretches to treat your sciatica. Doing so can ensure that you are doing the correct stretches for your specific condition, and that you are performing them correctly.