Sciatica is a condition that results from pressure being placed on your sciatic nerve along your spinal column. Numerous conditions can cause sciatica, but they all result in a severe pain that often radiates down your leg from your buttocks. Depending on the cause of your condition, stretching exercises could be prescribed to help alleviate the pressure on your nerve. You should check with your doctor to determine which exercises are right for your condition.
Lying Hamstring Stretch
Depending on the cause of your condition, stretching your hamstrings can sometimes ease the pressure placed on your sciatic nerve. Lie down on your back with one knee bend and the other extended with your toes pointing toward the ceiling. Reach down with both hands and grab your bent leg behind the knee. Slowly straighten your knee until you feel a gentle stretch in the back of your thigh. Hold this position for about 10 seconds and then bend your knee to return to the starting position. Repeat according to your doctor's recommendation.
Double Knee to Chest
Lie down on your back with both legs bent and the soles of your feet flat on the floor. Reach down with both hands and grab your knees. Use the muscles of your arms to pull your knees toward your chest until you feel a pull in your buttocks. Hold this stretch for about 10 seconds and then use a slow, controlled motion to return to the starting position. Repeat.
Piriformis Stretch
Lie on your back with both knees bent and the soles of your feet flat on the floor. Lift one leg and cross the ankle over your opposite knee. Reach down with both arms and grab the leg still on the floor with both hands behind your knee. Use your arm muscles to pull your knee toward your chest while keeping your opposite ankle on your knee. You should feel a stretch in the buttocks of your crossed leg. Hold this stretch for about 10 seconds and then return to the starting position. Repeat as directed by your doctor or physical therapist.
Seated Hamstring Stretch
Sit on the edge of a sturdy chair with your affected leg extended and the heel on the floor. Straighten your back and gently begin leaning forward while keeping your back straight. Try to touch your navel to your thigh without arching your back. Continue leaning forward until you feel a stretch in the back of your extended leg. Hold this stretch for about 10 seconds and then release. Repeat on both sides.
