4 Stretches for Sciatica Pain Relief
There's no denying that sciatic nerve pain is nothing short of debilitating. It can be so painful that you don't want to leave your bed, go to work, and live your life like you normally would. No matter the cause of sciatica, there are certain stretches that may be able to give you the relief you deserve. Let's take a closer look at four of the best stretches for sciatica pain.
1 - Pigeon Pose
If you've ever done yoga, you've probably heard of pigeon pose. To perform it, lie on your back and bring your right left up while clasping your hands behind your thighs. Then, raise your left leg and put your right ankle on top of your left knee. Hold the position for a few seconds and do the same thing with the other leg. Pigeon pose can do wonders for the piriformis muscle, which may get inflamed and put pressure on the sciatic nerve.
2 - Knee-Shoulder Pose
The knee-shoulder pose can loosen up your piriformis and gluteal muscles. Lie on your back, extend your legs, and flex your feet upward. Then, bend your right leg and put your hands on your knee. Next, pull your right leg toward your left shoulder and hold it for 30 to 45 seconds. Repeat this for 3 to 4 reps and switch legs.
3 - Hamstring Stretch
Hamstring tightness can lead to sciatica pain. That's where the hamstring stretch comes in. Stand up and put your right foot on a chair or step below hip level. Then, flex your toes and bend your body forward toward your foot. Be sure to push as far as you can without feeling any pain. If you notice any pain, you've gone too far. Lastly, place the hip of your raised leg down.
4 - Sitting Stretch
Your sciatica pain may occur because of vertebrae compression. The sitting stretch can make room for the spine and relieve any pressure that may be on the sciatic nerve. Sit down with your legs out and feet flexed upward. Next, bend your right knee and put your foot flat on the floor on the outside of your left knee. Put your left elbow on the outside of your right knee and slowly turn your body to the right.
These stretches can do wonders for your sciatica pain, as long as they're performed properly and regularly. If your sciatica pain lasts for more than a month, visit your doctor. They may refer you to a physical therapist who can design a customized exercise plan that's ideal for your unique case.