Sciatica is soreness in the lower extremity coming about due to irritation of the sciatic nerve. The pain of sciatica is characteristically felt from the low back to behind the thigh and can spread out downwards under the knee to the foot. The sciatic nerve is the longest nerve in the body and starts from nerve roots in the lumbar spinal cord in the low back and spreads through the buttock area to direct nerve endings down the lower limb. An efficient method to ease most sciatic pain is to do some stretches that can outwardly turn the hip to give some release.
The following are a number of stretches that aid in pain relief by helping take pressure off the low back and hips and might really decrease the progression of sciatica. If pain is experienced, it is best to stop the movements and consider being evaluated by a qualified health professional that specializes in management of the back.
Table of Contents
1. Recline Pigeon Pose
Pigeon pose is a familiar yoga pose. It works to release the hips. There are numerous versions of this sciatica stretch. Whilst on your back, carry your right leg up to a right angle. Grasp both hands behind the thigh, lock your fingers.
Raise your left leg and put your right ankle on top of the left knee.
Hold the pose for a minute.
Perform the same exercise with the other leg.
Once you can perform the recline pigeon pose with no pain, work with your physical therapist on the sitting and forward version of pigeon pose which are listed below.
2. Sitting Pigeon Pose
Be seated on the ground with your legs stretched out in a straight line in front of you.
Bend your right leg; put your right ankle on top of the left knee.
Bend forward and let your upper body to reach toward your thigh.
Hold for 15 to 30 seconds. This stretches the gluteus and lower back.
Do again on the other side.
3. Forward Pigeon Pose
Go down on your knees on the ground on all fours.
Pick up your right leg and shift it forward on the floor in front of your body. Your lower leg must be on the floor, parallel to the body. Your right foot must be in front of your right knee while your right knee stays to the right.
Stretch the left leg out all the way behind you on the floor, with the top of the foot on the floor and toes point back.
Move your body weight slowly from your arms to your legs so that your legs are supporting your weight. Sit up straight with your hands on either side of your legs.
Take a deep breath. When you exhale, bend your upper body forward over your front leg. Hold up your weight with your arms as much as possible.
Do again on the other side.
4. Knee to Opposed Shoulder
This easy stretch helps ease sciatica pain by loosening your gluteus and piriformis muscles, which can become swollen and push against the sciatic nerve.
Stretch out on your back with your legs extended and your feet flex upward.
Bend your right leg and grasp your hands around the knee.
Softly drag your right leg across your body toward your left shoulder. Hold it there for 30 seconds. Keep in mind to drag your knee only as far as it will comfortably go. You have to feel a relieving stretch in your muscle, not pain.
Push your knee so your leg returns to its preliminary location.
Do again for a full amount of 3 reps, and then switch legs.
5. Sitting Spinal Stretch
Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps make room in the spine to ease force on the sciatic nerve.
Be seated on the floor with your legs extended in a straight line out with your feet flexed upward.
Bend your right knee and put your foot flat on the ground on the outer of your opposed knee.
Put your left elbow on the outer of your right knee to help you softly twist your body toward the right.
Hold for 30 seconds and do again three times, then switch sides.
6. Standing Hamstring Stretch
This stretch can help relieve ache and tension in the hamstring caused by sciatica.
Put your right foot on a high surface at or under your hip level. This might be a chair, ottoman, or step on a stairway. Flex your foot so your toes and leg are straight. If your knee tends to hyperextend, keep a small bend in it.
Bend your body forward a little toward your foot. The more you go, the deeper the stretch. Do not move forwards so far that you experience pain.
Let go the hip of your raised leg down as opposed to lifting it up. If you require help easing your hip downwards, loop a yoga band or lengthy work out band over your right thigh and beneath your left foot.
Hold for at least 30 seconds, and then do again on the other side.
Work Out with Care
Its important to understand that not all stretches and positions are suitable for a particular body type. Don’t assume that because of what you watch on YouTube or television that you can get into these positions. For the most part persons who show the movements have immense flexibility and have been doing it for years. If you have any type of pain, you have to stop.
There is no one-size-fits-all work out for persons who have sciatic nerve pain. Alter the position somewhat, such as pull your knees in extra or less, and notice how they feel. If one feels better, that is the exercise you want to practice.
Anybody experiencing even mild sciatic nerve pain for more than a month must see a practitioner or physical therapist. You might discover relief with an in-home workout program modified specially to your pain.
Dr. Mark El-Hayek is a graduate from Macquarie University Sydney, Australia with a Masters of Chiropractic and a Bachelor of Medical Science majoring in human anatomy, physiology, and neurobiology. To help people in pain, he opened Spine and Posture Care in 2013 with a view to treat those who suffer from the pain in the spine and back. He has used his experience to implement several new methods to treat those who suffer from the pain in the spine and back. He takes pride in varying his workouts to address individual deficits, avoid injury, maintain enthusiasm, and maximize results to get rid of pain for ever.