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Simple Sciatica Stretches for Pain Management

Sciatica Stretches you can do to relieve pain.

What is Sciatica?

The sciatic nerve is the longest nerve in the human body. Originating in the lower spine, it passes posteriorly through the lower limb as far down as the foot's heel. It innervates a significant portion of the skin and muscles in the thigh, leg, and foot. [1]

Sciatica is described as irritation or compression of the sciatic nerve that leads to pain radiating to the lower leg from the buttock area. There are many causes of sciatic pain, from spinal (i.e. disc herniation, spinal stenosis, degenerative disc disease) to less common non-spinal (i.e. post-operative complications, gynecologic conditions). Sciatica can cause numbness, tingling, muscle weakness, and changes in reflexes. Fortunately, the majority of cases of Sciatica can be treated with rest for a few days, less sitting, pain killers, and some Sciatica Stretches.

Sciatica Stretches

Do you have lower back pain that radiates down your leg? If you're suffering from Sciatica, you know the pain can be unbearable. The following are eight sciatica stretches that can help relieve sciatica pain and can be done at home. Please check with your doctor before you try these exercises.

  • Child Pose

Start this pose on your hands and knees. Bring your knees together and sink your hips onto the back of your heels. Extend your arms in front of you or allow them to rest alongside your body and relax your torso. Focus on deepening your breath to relax any areas of tightness or sensation. Hold the pose for 5 to 10 breaths.

  • Standing Twist Pose

While standing facing a chair, place your right foot on the seat of the chair. Place your right hand on your hip and your left hand on your right thigh. Pull your head toward the ceiling, your tailbone toward the floor, and stretch your spine. Take a deep breath, gently twisting up to the right as you inhale. Hold this pose for 30 seconds. Slowly release the stretch and repeat with your left leg.

  • Cat Pose

Get on your knees, place your hands on the floor and straighten your arms directly below your shoulders. The back and neck should be in a neutral, straight position. Align your knees with your hips. Exert pressure on your abdominal muscles and gently push your back upward to create an arch like a cat while pointing your head downward. Hold the pose for a count of 10. Perform this pose 12 times.

  • Knee Hug Pose

Lie on your back and bring both knees toward your chest. Inhaling, release the knees slightly away from the chest; while exhaling, hug them in. To deepen the stretch, lift your head and tuck your chin into your chest. Do one leg at a time if you feel this pose is too intense. Hold this pose for up to 1 minute.

  • Spine Twist Pose

Lie comfortably down on your back. Bring your arms out to the sides with the palms facing down in a T position while keeping the shoulders flat on the floor. Bend the right knee and place the right foot on the left knee. Exhale, drop the right knee over to the left side of your body, twisting the spine and lower back look at the fingertips of your hand. Let gravity pull the knee down, so you do not have to use any effort in this posture. Hold this pose for 6-10 breaths. Repeat on the other side.

  • Seated Twist Pose

Sit upright on a mat with your legs extended in front of you and your hands resting on your thighs. Bend your right knee, cross your right leg over and place your foot next to your left thigh. Place your right hand behind you, take a deep breath, and exhale while gently twisting your body to the right. Hold the pose for five breaths. Gently release, and then repeat on the other side.

  • Threaded Needle Pose

Lie comfortably down on your back. Bend your knees and place your feet flat down on the mat. Cross your right ankle on the left thigh, just below your bent knee. Keep your right foot flexed throughout the pose to protect the knee joint from injury. Thread your right arm through the loop created between the legs. Interlace your fingers around the back of the left thigh. Use the strength of your arms to gently pull your left leg closer to your chest while keeping your hips square. Keep your shoulders and head relaxed on the mat. Hold the pose for five breaths.

  • Guru Pose

Sit comfortably on a mat. Bend your knees and bring the soles of your feet together. As much as you can, let your knees open like a book. Hold the position for five breaths, repeat five times.

Safety considerations

Please note that it is crucial to have an accurate diagnosis for the cause of your sciatic pain. As Sciatica can have different reasons, Sciatica Stretches might not work for everyone. If any of the above exercises cause more pain, please do not force yourself through it. Try to focus on the ones that work for you and be consistent. If the pain develops over time, please talk to your doctor.

In addition to the Sciatica Stretches described above, it is always a good practice to care for your back every time during the day. Minimising everyday stress on the lower back, using appropriate ergonomics while lifting, maintaining good posture, avoiding standing for a long time and exercising under the guidance of a personal trainer will minimise the future episodes of sciatica pain.

If you are looking for a personal trainer in West London to help you get fit and avoid injury, contact us today.

We specialise in carefully selected programmes suitable for your lifestyle and health. Our primary responsibility is to make sure your workouts are safe and minimise the risks of potential injuries and overtraining. When you work with a dedicated Personal Training at The Box London, nothing takes you away from achieving your goals.


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