Sciatica is a condition that manifests itself through pain that runs down your leg along the sciatic nerve. This pain can be caused by conditions as varied as a herniated disc or simply tightness in your leg, lower back or buttocks muscle. Besides pain, sciatica can result in weakness or numbness in your leg and foot, tingling sensations and/or a loss of bowel or bladder control. The good news is that stretching exercises can help ease some of the pain associated with sciatica, but you must be sure that you check with your doctor first to determine the cause of your specific condition.
Piriformis Stretch
Your piriformis muscle runs along the inside of your buttocks, and can become very painful when you're suffering from sciatica. Begin by lying down on your back with both knees bent and the soles of your feet flat on the floor. Cross one leg over the other with your ankle resting on your opposite knee. Lift your lower leg off the bed, floor or table while keeping the other leg crossed over your knee. Continue lifting your leg until you feel a stretch deep inside your buttocks muscles. Hold this contraction for about 30 seconds and repeat on the other side.
Lying Hamstring Stretch
Lie down on your back with both legs extended and your feet about shoulder width apart. Lift one leg while bending your knee slightly. Reach down with both hands and grab your leg behind your thigh. Support your legs with your arms and slowly straighten your knee until you feel a pull in the back of your thigh. Hold this stretch for about 30 seconds and repeat using your other leg.
Lower Back Extension Stretch
Lie down on your stomach with your legs extended behind you and your upper body propped up on your elbows with your forearms resting on the floor. Be sure that your hips remain in contact with the floor throughout this exercise. Hold this stretch for about 30 seconds and then return to the starting position with your arms by your sides. As you become more comfortable with this exercise you can use your hands to press your upper body even higher. Be sure that your hips continue to rest on the floor when performing this more advanced version of the exercise.
Standing Back Extension Stretch
Stand with your feet about shoulder width apart and your hands resting on your hips. Bend your head backwards as if you were trying to look at something on the ceiling. Continue bending backwards until you feel a stretch in your abdomen, lower back and upper chest. Hold this position for about 30 seconds and then return to the starting position. Repeat as directed by your doctor.
