Sciatica is caused by irritation and inflammation in the sciatic nerve, which runs down the back of the leg to the sole of the foot. The sciatic nerve exits the spinal column at the sacrum and through the hip joint. Irritation occurs when the muscles and bones in the lower spine or hip compress the nerve. Symptoms of sciatica include pain and numbness along the path of the nerve, including the hip, leg and lower back. A sciatic stretch stretches the muscles of your lower back and glutes to relieve the symptoms.
Sciatic Stretch
Step 1
Lie on your back with the soles of both your feet on the floor. Your knees should be pointed toward the ceiling.
Step 2
Cross your right ankle over your left knee so your right knee is pointing out to the side. Open your knee as wide as comfortable -- you should feel a slight stretch in the inner thigh of your right leg.
Step 3
Reach through the triangular opening between your legs and clasp both hands behind your left knee. Lift your head and shoulders off the floor if necessary.
Step 4
Keep your right ankle on your left knee and let your left knee fall 5 or 6 inches to the left. You should feel a stretch on the outside of your right thigh and into your buttock.
Step 5
Pull your left knee toward your left shoulder, gently. Pull your left knee as far comfortable and keep your right ankle on your left knee. You should feel a deeper stretch in your right buttock and into your lower back.
Step 6
Hold the stretch for 10 to 20 seconds, or as long as comfortable. Return to the start position and repeat the stretch on the opposite leg. Stretch each side two more times.
Single-Leg Sciatic Stretch
Step 1
Lie on your back with both legs flat on the floor. Keep your arms at your sides.
Step 2
Hug your left knee to your chest. You should feel a stretch in your left buttock and lower back.
Step 3
Pull your left knee across your body toward your right shoulder. Keep your shoulders flat on the floor but, twist your lower body to the right to deepen the stretch. You should feel a stretch in your buttocks, outer thigh and lower back.
Step 4
Hold the stretch for 10 to 20 seconds, or as long as comfortable. Return to the start position and repeat the stretch on the opposite leg. Stretch each side two more times.
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