SCIATICA STRETCHES

Stretches are most effective when your pain is caused by muscle tightness. Combining stretches with other holistic methods such as meditation, yoga, and breathing exercises can also help relieve your symptoms.

"Treatment depends on relieving the irritation."

Sciatica is not really a diagnosis; it is a symptom that can have many causes. The symptoms of sciatica can vary from numbness and tingling to a deep ache. Anything that irritates the sciatic nerve, or irritates any of the nerves that make up the sciatic nerve can cause sciatica. Treatment depends on relieving the irritation.

The sciatic nerve is a large nerve that runs down through your buttock and thigh.  It is formed by the joining of several nerve roots after they exit the spinal canal.  As it passes into the lower leg it divides into the tibial and peroneal nerves, which in turn divide into smaller nerves

"common causes of sciatica is pressure"

One of the common causes of sciatica is pressure on the nerve as it passes through, around, or between the many large muscle groups in the buttock and thigh.  Sciatica stretches may often provide some relief.

Sciatica stretches are designed to stretch the muscles surrounding the sciatic nerve. Making them longer relieves the pressure on the nerve.

The muscles involved most often include the piriformis, and the hamstring muscles of the thigh. The hamstring muscles are the semitendonosis, the semimembranosis, and the biceps femoris muscles in each thigh. 

These simple exercises will help lengthen the muscles and relieve any pressure on the sciatic nerve.

Hamstring Stretches

Supine
1) While lying supine on the floor, flex your hip and knee
2) Place your hands or a towel around your lower thigh pulling your knee up towards your chest
3) Slowly begin extending your knee, until you feel the gentle stretch in the back of your thigh
4) Hold for 15 seconds, and repeat with the opposite leg
5) Do 5 sets

Seated
1) While seated in a chair, place your foot on a footstool or in the seat of another chair
2) Keeping your back straight, bend forward at the waist, until you feel the gentle stretch in the back of your thigh
3) Hold for 15 seconds, and repeat with the opposite leg
4) Do 5 sets

Piriformis Stretches

Supine
1) While lying supine on the floor, flex your hip and knee
2) Place your hands or a towel around your lower thigh pulling your knee up towards your chest
3) With one hand grab your ankle and pull it across the midline of your body until you feel a gentle stretch in your buttock.
4) Hold for 15 seconds, and repeat with the opposite leg
5) Do 5 sets

Seated
1) While seated in a chair with your hips and knees flexed 90 degrees
2) Place your ankle on top of the opposite knee
3) Keeping your back straight, bend forward at the waist until you begin to feel the gentle stretch in your buttock
4) Hold for 15 seconds, and repeat 4 more times
5) Do 5 sets

"and do them consistently"

The secret to the success of these sciatica stretches is that you must actually do them, and do them consistently. I know it seems obvious, but this is where many people drop the ball, especially when they are trying to do these at home without any supervision.

These sciatica stretches should be done at least three times per day. As your pain improves, you can try cutting back to once or twice per day. If your pain returns, you can go back to three or more times per day.

"relaxing music, meditation, and deep breathing exercises"

These simple exercises are more effective when combined with more general pain management techniques such as relaxing music, meditation, and deep breathing exercises.

If these stretches fail to improve your symptoms, you should see your doctor for a more complete evaluation and treatment. If your symptoms are associated with any weakness or problems with your bowels or bladder, you may be developing cauda equina syndrome. You should consider it an emergency and seek immediate treatment to avoid permanent injury.

More Information About Sciatica:

Causes of Sciatica

Return from Sciatica Stretches to Sciatica Symptoms and Causes

Return to Living with Back Pain