The sciatic nerve originates in your spine, extends through each buttock and down the back of both of your legs. The nerve provides feeling to your lower legs, hamstrings and the soles of your feet. Sciatica occurs when pressure is placed on the nerve, causing dull pain, numbness, aching, tingling or weakness in your leg, lower back, hip or calf. Different stretches may alleviate pain and help treat sciatica. Check with your doctor before starting a new exercise program.
Causes
Sciatica is symptomatic of a medical condition; it is not a medical disorder in itself. A slipped spinal disk, spinal stenosis, degenerative disk disease, piriformis syndrome, tight muscles, a tumor and pelvic injury may all cause sciatica. Sitting or standing for a prolonged period of time, sneezing, laughing, coughing, bending or walking may increase symptoms of sciatica, according to MedlinePlus.
Seated Hamstrings Stretch
The hamstrings are located on the back of your thighs. Tight hamstrings may pull on muscles that attach to your lower back and cover your sciatic nerve. Stretching your hamstrings may alleviate sciatic pressure and reduce your symptoms. Sit on the edge of a chair, straighten your back and extend your legs in front of you. Dig your heels into the ground and point your toes toward the ceiling. Simultaneously bend forward and lower your torso towards the top of your legs while reaching your fingers toward your toes. Stop when feel a stretch in the back of your thighs and hold for 45 seconds.
Supine Piriformis Stretch
The pirifomis is a flat, triangular muscle located in each buttock. Muscular tightness can cause the muscle to press down on your sciatic nerve and cause pain, resulting in piriformis syndrome. Stretching your piriformis may alleviate your symptoms of sciatica. Lie on your back, relax your shoulders and bend your knees. Lift your knees above their corresponding hips and place the outside of your right ankle on your left knee. Wrap your hands around your left thigh and slowly pull your left knee toward your chest. Do not twist or move your shoulders or hips while you do this stretch. Stop pulling when you feel a stretch in your left buttock, then hold for 45 seconds. Switch legs and do the same.
Lower-Back Stretch
Lower-back stretches may alleviate tension placed on your sciatic nerve and loosen up affected muscles. Lie on your back, relax your shoulders and gaze at the ceiling. Lift your right leg off of the ground, bend your right knee and wrap your hands around it. Pull your right knee toward your right shoulder while keeping your upper back, shoulders and head on the ground. Hold for 45 seconds, switch legs and do the same.
