Sciatic nerve pain occurs for several reasons, but most commonly originates from a herniated disc. Sciatica is not a condition itself, but a symptom of an underlying problem. It results in symptoms such as pain, numbness and tingling. Certain stretches can help to alleviate these symptoms and increase your overall level of flexibility. Consult your doctor before you start a stretching regimen.
Seated Piriformis Stretch
The piriformis muscle is a large muscle in your buttocks that is usually responsible, to a certain extent, for sciatic pain. According to authors Larry P. Credit, Sharon G. Hartunian and Margaret Nowak in their book, "Relieving Sciatica: Everything You Need to Know about Using Complementary Medicine," sciatic pain can be caused when your piriformis muscle becomes inflamed and presses against the sciatic nerve. This stretch helps to alleviate this type of sciatic nerve pain. Sit in a chair with your right calf muscle crossed over your left thigh. Rest your hands on your thighs and lean forward. Switch legs and repeat the stretch on the opposite leg.
Lying Piriformis Stretch
Lie on your stomach with your arms relaxed by your sides. Rest your head to one side. Lift your lower legs up into the air, then allow them to fall out into a relaxed position. Keep your legs in this position for five minutes or longer, if possible. This is a subtle stretch that works best when you can stay relaxed in this position for several moments.
Cat Stretch
The cat stretch alleviates sciatic nerve pain by stretching your back, lengthening your spine and helping to improve your posture, according to authors Credit, Hartunian and Nowak. Come on to your hands and knees. Keep your arms in line with your shoulders and your knees directly under your hips. Inhale and tilt your pelvis up toward the ceiling. Drop your chest to the floor and bring your shoulder blades together. Look up at the ceiling. Hold this pose for several breaths, then exhale and round your spine, dropping your head and looking at your knees. Hold this pose for a few seconds, then release.
Wind-Relieving Pose
The wind-relieving pose is a yoga posture that helps sciatica by reducing pressure on your lower back and stretching your spine. Lie on your back with your legs straight and your arms relaxed by your sides. Exhale as you bring your left knee into your chest. Wrap your arms around the shin and raise your forehead to the knee. Breathe and hold the stretch for 15 seconds, then release. Repeat this stretch on your right leg.
