Stretches of Sciatica

In our previous blog we spoke about Sciatica Nerve Pain; what it is and what causes it, and briefly touched on possible treatments. Sciatica nerve pain is an unpleasant condition, however one of the good points about it is that it is possible to alleviate the condition without the need for surgical intervention.

The goal is to relax the piriformis muscle which may be pressing on the nerve, strengthen those underactive muscles for better support and keep the body active.

It is essential to consult a health practitioner, such as a Chiropractor, who will perform certain tests to confirm the cause of your symptoms before constructing a treatment plan suited to you and your body. It is important to get the right diagnosis and not push your body too hard.

Stretches for Sciatica

The goal is to stretch the sciatic nerve path and the neighbouring muscles to provide relief. Some of the stretches may include:

Knee to chest: this stretch can help reduce nerve compression in the lower back. Lay on your back and gently use your hands to pull your bent knee slowly towards your chest. Hold this position for ten seconds. Do the same with your other knee. Repeat each leg three times.

Cat back stretch: this stretch will help relieve pressure on your back. Go on your hands and knees, then slowly and gently arch your back up to the ceiling. Hold for five seconds. Then slowly and gently bring your stomach to the floor. Hold for five seconds. Repeat both movements three times each.

Pigeon stretch: for this stretch you again will need to be on all fours. Bring your right knee forward and out to the right side. Slide your left leg back, lower your torso, bend your arms and place your elbows on the floor. Stay in this stretch for fifteen seconds, then slowly and gently swap your leg positions and repeat.

Hamstring stretch: find something like a stable chair and place it in front of you for this stretch. Raise one leg and place it on the chair, ensure that your toes are pointing upwards. Make sure your leg is straight, but do not lock your knee. Slowly and gently lean forward over the raised leg, keeping your spine straight. Lean as far as your comfortably can and make sure you continuing deep breathing. Hold in position for fifteen seconds. Do the same for your other leg.

Performing these stretches daily will hopefully provide you some comfort, however be sure to consult with a health practitioner before your start any activity to make sure it is right for you.

Contact us on 0409 712 075 or email felicity@bodycarechiro.com.au for more information and advice specific for you and your body.

Author: Dr Felicity Ede