Sciatic pain runs along the sciatic nerve and all its branches --- from your spinal cord to the buttock and hips and all the way down the back of your legs. Sciatic pain can be caused by a herniated disk, spine injury, a tumor or a medical condition such as piriformis syndrome. Sciatic pain can be extreme and debilitating. Fortunately, several stretches can help you alleviate the pain.
One Legged Stretch
The New York Times website suggests doing a one legged stretch to ease sciatic nerve pain. Begin by facing the floor, supporting yourself on your hands and knees. Slowly lift up your left arm and right leg simultaneously. Tighten the muscles in your abdomen and hold this stretch for about three seconds. Be sure to keep your back straight the entire time. Repeat this exercise with your right arm and left leg. Continue for eight to 20 repetitions.
Piriformis Stretch
According to the "Doctors Book of Home Remedies II," stretching the piriformis muscle -- the deep muscle inside each butt cheek -- can help remedy sciatic pain. Find a comfortable place and lay flat on your back. Slowly lift your right knee, pointing it toward your left shoulder.
Use your left hand to clasp the bottom of your foot and slowly pull your knee and foot up over your body and toward your left shoulder. Hold this stretch for approximately 30 seconds. Feel the piriformis muscle elongate. Gently return your right foot to the floor and repeat the stretch with your left leg.
Knee Roll
Lay flat on your back, knees bent together and pointed toward the ceiling. Keep your arms close to your sides and gently roll your knees to the left side of your body. Keep your back flat against the floor, only moving your legs and hips. Hold this stretch for around 20 seconds, relaxing into the stretch and breathing evenly. Repeat on the opposite side.
Partner Stretch
Ask a friend or family member to help you stretch out. Begin by laying on a comfortable surface such as a firm bed or floor. Lay on the side of your body that is not in pain. Lift the leg on the side of the body that is in pain and slowly raise your knee to the level of your waist, similar to the motion of taking a step.
Slowly lower your knee toward the ground. Ask your partner to gently hold your knee against the mattress or floor with one hand. With his opposite hand, tell him to grasp your ankle --- of the same leg --- and gently raise it. Only allow him to raise your ankle as far as it can go comfortably. Hold this stretch for about 30 seconds.
References
- New York Times: Sciatica
- MayoClinic: Sciatica
- "The Doctors Book of Home Remedies II "; Prevention Magazine Editors; 1995
