The sciatic nerve and its nerve branches enable movement and feeling in the thigh, knee, calf, ankle, foot and toes, according to Stewart G. Eidelson M.D. on the Spine Universe website. When this large nerve suffers damage or endures pressure, sciatica can develop and cause pain and irritation. Stretches are used as a treatment for this condition.
Knee Pull-ins
Knee pull-ins are subtle sciatic nerve stretches performed from a face-up position on the floor. After bending your knees and lifting your feet off the floor, grab the back of your thighs and pull your knees into your chest. Once you feel a good stretch in your lower back, hold for 30 to 45 seconds and slowly release. For a variation, pull one knee in at a time and keep your other leg out straight.
Press-Up Progression
The press-up is performed from a face-down position on the floor with your legs together behind you. After flattening your feet on the floor, place your forearms flat on the floor, as well, and slightly lift your torso up in the air. Keep your hips on the floor when you do this, and form a 90-degree bend in your elbows. Once you are able to do this stretch with no pain, place your hands shoulder-width apart on the floor and push yourself up until your arms are straight. Keep your glutes and lower-back muscles relaxed when doing these stretches.
Alternating Superman
Alternating supermans are done while lying flat on your stomach with your legs straight behind you and arms outstretched in front of you. Steadily raise your right arm and left leg in the air as high as possible and hold for five to 10 seconds. Slowly lower your arm and leg and switch sides. Alternate back and forth. For a variation, do this stretch from an all-fours position. When doing this, place your hands directly under your shoulders on the floor, with knees directly under your hips.
Hip Lifts
Hip lifts, or bridges, stretch the sciatic nerve and strengthen the glutes and hamstrings. While lying on your back with your arms at your sides, bend your knees and place your feet flat on the floor. Steadily lift your hips in the air as high as possible and hold for five to 10 seconds. Slowly lower your hips back down and repeat. For a variation, prop your heels up on an elevated object like a chair or stability ball.
High Lunge
The high lunge is a yoga pose that stretches the hamstrings and groins. While standing with your feet together, take a long step forward with your left foot and lower your body into a lunge by bending your left knee. Bend forward at the hips so your chest is on top of your thigh, and place your hands on the floor. At this point, your right leg should be straight and your left knee should be bent 90 degrees. Hold this position for 30 to 45 seconds, slowly release, and switch sides.
