Although sciatic nerve pain might make you feel like staying in bed all day, exercise and stretching are actually better for relieving your symptoms. Specific stretches can help to alleviate your pain and discomfort. Consult your doctor or physical therapist before beginning a stretching program to make sure exercise is appropriate for your condition.
Sitting Cat Stretch
The sitting cat stretch alleviates sciatic nerve pain by helping to create space in your lower back. Sit on the edge of a sturdy chair. Inhale and tilt your pelvis toward the back of the chair, creating a slight inward arch in your back. Breathe naturally for a few moments. Exhale and round your lower back by tilting your pelvis forward. Breathe for a few moments in this position. Repeat this stretching series four times.
Locust Pose
The locust pose is a yoga posture that helps to heal sciatic nerve pain because it strengthens your lower back muscles while simultaneously increasing circulation to the hip area, according to yoga instructor Sarah Powers in an article for "Yoga Journal." To perform this pose, lie on your stomach with your arms by your sides. Exhale and raise your torso, chest, shoulders and arms off the floor, then raise your feet and lower legs off the floor. You should be resting on your lower pelvic area. Hold the pose for 30 seconds, then release.
Hamstring Stretch
Stretching your hamstrings is beneficial for sciatica because tight hamstrings can aggravate sciatic nerve pain. For a basic hamstring stretch, lie on the floor and lift your right leg into the air at a 90-degree angle to the floor. Wrap a resistance band, rope or towel around the back of your ankle and gently stretch your right leg toward your body. Do not use force. Hold the stretch for 30 seconds, then repeat on the opposite leg.
Piniformis Stretch
The piniformis is a large muscle located in your hip near your sciatic nerve. When this muscle becomes irritated or inflamed, your sciatic nerve becomes compressed, leading to symptoms of sciatica. Stretching your piniformis muscle can help to relieve these symptoms. Lie on the floor and bend your right knee into your chest, holding the knee with one hand and the ankle with the other hand. Pull your knee towards the opposite side of your body. Hold the stretch for 30 seconds, then repeat on the opposite leg.
