Sciatica is a condition marked by pain and tingling in the lower back and legs, caused by a pinching of the sciatic nerve. The sciatic nerve runs from the hip bone down each leg. If you experience frequent pain associated with sciatica, certain exercises and stretches can relieve the pressure on the sciatic nerve and reduce your pain and discomfort. You should consult with a doctor if you experience severe pain at any time while performing stretches.
Piriformis Stretch
The piriformis muscle is located on the back of your leg near the buttocks. If this muscle becomes inflamed, it can put pressure on the sciatic nerve, resulting in sciatica. To stretch the piriformis muscle, sit on the floor with both legs extended out in front of you. Bend your left leg at the knee and grab your left foot with both hands. Pull your foot towards your right hip as far as you can until you feel a stretch in the back of your leg near your buttocks. Hold this stretch for 10 to 15 seconds, then rest. Repeat for the other leg, and do two to three repetitions per leg.
Seated Lower Back Stretch
Lower back stretches can help relieve the pain associated with sciatica pain. The seated lower back stretch is one you can do if you're experiencing sciatica pain while sitting at your desk during work, for example. Sit with your back straight and your feet both flat on the floor. Keeping your feet on the floor, bend over at the waist and grab your ankles with your hands. Push your lower back out until you feel a stretch, then hold for 10 to 15 seconds. Relax and sit back up. Repeat two to three times each time you feel sciatica pain.
Cat and Camel Stretch
Another lower-back stretch exercise is the cat and camel stretch. To perform this stretch, get on all fours on your hands and knees. Slowly arch your back down so you are pushing your stomach towards the ground. Focus on stretching out your lower back as you do so. Tilt your neck so you are looking up towards the ceiling, and hold for 10 to 15 seconds. Relax and return to the starting position for 10 to 15 seconds, then slowly arch your back and push it towards the ceiling as much as you can. Tilt your neck so you are looking down at the ground. Hold this stretch for 10 to 15 seconds, then relax.
Knee-to-Chest Stretch
The knee-to-chest stretch helps stretch out your lower back, as well as your thigh and buttocks muscles that may affect your sciatic nerve. Lie on your back on the floor or on a bed or couch. Extend both legs out, then slowly bring your right leg up and bend at the knee. Grab your knee with both hands, and pull your knee up towards your chest as you lift your upper back off the floor. Pull your knee as far to your chest as you can until you feel a stretch in your lower back and leg. Hold the stretch for 10 to 15 seconds, then rest and repeat for the other leg.
