Your sciatic nerve is a long nerve that branches from the lower back and runs down each leg. The nerve can become pinched or restricted when a disc in your lower spine slips out of place, or when a bony overgrowth in the spine or leg bones puts pressure on your sciatic nerve. The result can be sharp pain, tingling or numbness in your back and legs. Gentle stretches can help to relieve this nerve pain and numbness.
Cat/Dog Stretch
The cat/dog stretch is a traditional yoga pose that stretches the lower back, hips and legs, soothing the pinched sciatic nerve. Start by getting on your hands and knees with your hands underneath your shoulders. Take a deep breath in, and as you exhale, lift the back up to create a "C" curve. Tuck your head in to look toward your pelvis as you stretch. Hold this position for five seconds, then release the stretch. Look up and create a "U" shape with your back. Hold this position for five seconds, then return to your starting position. Repeat the cat/dog stretch five times.
Hamstring Stretch
A pinched sciatic nerve can make the hamstring muscles -- those in the back of your legs -- feel tight. To relax the muscles, lie on your back and pull your left leg in toward your body, bending slightly at the knee. Use your hands to grasp behind your knee, holding the position for 15 seconds. Lower the leg to the ground and then repeat to stretch your right leg. Perform this exercise throughout the day to relieve tense muscles.
Pillow Stretch
If your sciatica is due to a herniated disc pressing pinching your sciatic nerve in your lower back, you can perform this exercise to stretch the lower back. Start by lying on your stomach, placing a pillow underneath your abdominal and hipbones for support. Place your hands behind your back and use your back muscles to lift your chest off the ground. Hold this position for 10 seconds, then lower your body to your starting position. Repeat this exercise five times.
Double-knee Stretch
This exercise helps to relieve sciatic nerve pressure caused by bone spurs or a herniated disc. To perform, lie on your back and fold your legs in toward your chest, grasping the back of your legs with your hands. Hold this position for 15 to 30 seconds, then release the stretch. Repeat the exercise three to four times and perform as needed throughout the day.
References
- Spine-Health; What You Need to Know About Sciatica; Dr. Stephen H. Hochschuler; Jan. 8, 2010
- Spine Universe; Physical Therapy to Relieve Sciatica; Kamiah Walker; Dec. 10, 2009
- Irvine Family Health Center: Pinched Nerve Symptoms
- Spine-Health; Hamstring Stretching Exercises for Sciatica Pain Relief; Ron Miller; June 28, 2010
- American Council on Exercise; Nighttime Exercises to Wind Down; Chris Freytag
