Best Sciatica Stretches

Sciatica refers to pain or discomfort associated with sciatic nerve. This particular nerve runs from the lower part of the spinal cord, down the back part of the leg, towards the foot. If sciatic nerve gets injured or pressed, it may lead to pain, which radiates following the path of the sciatic nerve to the foot. The pain is generally sharp or burning. Medical treatment is a must in case of sciatica.

Many people believe that some stretching exercises can cure sciatica. They call such stretching exercises as sciatica stretches. However, stretches for sciatica cannot treat sciatica pain. But they can surely relieve the pain and other symptoms when done in company with other sciatica treatment options, and thus benefit patients. Stretching of the muscles increases the blood circulation, and therefore cellular oxygenation. In this way, the sciatica stretches alleviate the symptoms of oxygen deprivation for a certain period of time. They relieve pain and other discomfort and provide the patient with a few hours of relief. Some of the best sciatica stretches are briefly described below.

Stretching Exercises for Sciatica

Sciatica Stretch 1: Lie down on your back on the floor. Bring one of the knees up such that it touches your chest. You may use both your hands to pull that knee towards your chest. You will feel a stretch in your leg. The muscles, which are stretched, are gluteus and hamstring. Stay in this position for about 10-20 seconds. Now, pull your knee towards the chest. You can do it by grabbing the leg underneath the knee. You may grasp the leg on top of the knee. However, if you have been suffering from knee pain, arthritis or any other problem with the knee, you should grasp underneath the knee. This will be more comfortable to you. You may perform this particular sciatica stretch on the floor, on bed, or even while standing. This is a great exercise to relieve exercise to relieve sciatic nerve pain.

Sciatica Stretch 2: Lay your body on your back on the floor. Cross right leg over the left leg. Now, bring the left leg towards your chest. Hold it with both your hands. This will stretch the muscles located in the butt. It is called piriformis, which is located at the lower buttocks. Stay in this posture for about 10-15 seconds. You may find it quite hard to do. Return to the starting position. Wait for a couple of seconds. Perform the given steps by switching the leg. This is one of the best sciatica stretches for lower back pain and other sciatic nerve problems.

Sciatica Stretch 3: Lie flat on your back on the floor. Bend the knees. Tilt the pelvis such that the back flattens and the bone of the pubic rolls up. This will result in curling of the tailbone off the floor. Breathe out as you move out the abdominal muscle flattening the spine and rolling the tailbone off. Take a deep breath. This will help in relaxing the tailbone back down. Perform this sciatica stretch 8-10 times a day. You may do it either standing or sitting. You may even use wall or a chair for providing support to the back. Many fitness experts believe it to be the best sciatica stretches for herniated disc.

Sciatica Stretch 4: Stand straight with feet shoulder width apart near a wall. Place a block against the wall. Take a deep breath and spread your feet about 1 meter. Make sure the distance between the feet is comfortable to you. Raise your hands to the level of the shoulders. Turn your right foot out to the right side. The feet should be parallel to the wall. Move your left foot in, a bit to the right. Bend the right knee. Place the right palm on the block. Lift your left arm. Straighten out your right leg. Raise the left leg to the point where it becomes parallel to the floor. Keep the left hand in the stretched up position. It should be in line with the right arm. The back of your left hand should touch the wall. Look up at the left thumb. Keep your body weight on the right foot, thigh and hip. Hold the position for about 10 seconds. Perform the given steps by switching the side.

All the above mentioned known-to-be the best sciatica stretches are safe to perform. Still, agreement from an experienced doctor is always advisable in case of exercises for sciatica. Medical assurance will keep you on the safe side. Nowadays, best sciatica stretches for inversion therapy is also available. You may ask for information about it from your doctor. In case you are an eligible candidate for it, do go ahead and benefit yourself from it.