My top 4 stretches to ease the pain of sciatica

My top 4 stretches to ease the pain of sciatica. They're all oldies, but goodies!

So many people suffer from this debilitating condition.

I see it all the time.

A lot of clients come to me because of it.

Here’s the thing.

Sciatica can be tricky to “cure” because it is the result of the sciatic nerve being compressed/irritated typically (but not always!) by a bulging or herniated disc or spinal stenosis.

The sensation? A sharp, shooting pain down the leg and/or lead to a numb/tingling sensation in the back of the leg and glutes.

Truly, the only holistic way to deal with sciatica is by consistently stretching and strengthening the entire trunk and pelvis area to relieve pressure on the nerve.

Another reason why movement is medicine.

Here are my Top 4 Recommended Daily Stretches for Sciatica:

1. Knee to Chest (see the photo above)

   This stretch greatly lengthens the lower back and glutes, easing nerve pain.

2. Hamstring Stretch with Band

   
   

   

   Hamstring stretch with the band is a great stretch for sciatica

   Gently lengthening the hamstrings can pull on the pelvis to ease compression around the sciatic nerve.

3. Piriformis Stretch

   
   

   

   The piriformis stretch is a great stretch for sciatica

   The piriformis is deep muscle in the glutes that sit near the sciatic nerve. Stretching it can reduce irritation.

4. Lumbar Rotation

   
   

   

   Slowly rotating the knees from left to right feels great on the low back.

   This gently mobilizes the lower spine, reducing stiffness and releasing tension in the back and hips.

   
   

   .

   
   

5. AND ONE STRETCH TO AVOID: Anything with spinal extension

Spinal extension exercises are not recommended for those with sciatica

Spinal extension exercises are generally not recommended for people with sciatica because they can potentially compress the lumbar spine and further irritate the sciatic nerve.

If sciatica is caused by a herniated or bulging disc, extension can push the disc material further into the spinal canal, worsening symptoms.

Sciatica can also cause muscle guarding. Excessive extension may increase tightness in the lumbar paraspinals and hip flexors, exacerbating pain.

Do these stretches for 5 to 10 minutes every day and see if it brings relief. And remember: No backbends!