Sciatica is classified as pain, weakness or numbness in the leg, notes MedlinePlus. This pain is commonly caused by compression or damage to the sciatic nerve, a large nerve that runs from the lower back to the back of each leg. Sciatica may also be caused by a slipped disc, piriformis syndrome, pelvic injury and spinal stenosis. Your physical therapist may recommend extension and stretching exercises to alleviate the pain and neural compression.
Pirformis Stretch
Sciatica may be caused by piriformis syndrome. The piriformis muscle originates in the lower spine and continues to the thighbone, notes MayoClinic.com. This muscle may become injured and enter into a spasm, causing it to apply pressure to the sciatic nerve. The compression of the sciatic nerve results in a radiating pain down the leg. Sciatica101 recommends a pirformis stretch releasing the pressure from the sciatic nerve and reducing the pain. Begin this stretch by sitting down and extending both legs in front of you. Use both of your hands to grab one ankle and bring it towards your chest. Hold this stretch for a minimum of 5 seconds. Repeat this stretch on the opposite leg. Perform this stretch four to five times on both legs.
Single Leg Stretch
A single leg stretch strengthens the abdominal muscles as well as muscles in the lower back and legs, notes Pilates-back-joint-exercise.com. Begin this exercise by lying on your back. Bring one knee into your chest and extend the other leg so that it forms a 45-degree angle. Lift your shoulders and head away from the floor and contract your abdominal muscles. Repeat this stretch in the opposite leg and inhale and exhale as alternate legs. Repeat this stretch for 8 to 10 repetitions.
Hamstring Stretch
A hamstring stretch can relieve muscle tension in the hamstrings and reduce sciatic pain, according to is recommended by Spine-Health.com. Do this stretch by lying flat on your back and extending both legs in front of your. Lift one leg by placing your hand behind the knee, ensuring that the knee is completely straight. Continue to raise that leg straight up until you feel a stretch in the back of your thigh. Hold this stretch for 10 seconds and return to the starting position. Repeat this stretch twice daily and gradually increase it to 30 seconds.
Lower Back Stretch
A lower back stretch is used to treated sciatic pain, notes Sciatica101. Begin this stretch by lying down on your stomach. Place your palms near your chest and use your palms to lift your upper body from the floor. As you lift your body, you will feel a small stretch in your lower back. Hold this position for 15 seconds and return to the starting position.
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