​8 Stretches for Sciatica Pain

Sciatica pain can be very excruciating and is something that is not easily dealt with. The longest nerve in the body is the sciatic nerve, and it runs from the lumbar of your back, through your buttocks and down both legs. People that experience sciatica can feel it throughout the whole nerve and can have symptoms that include any kind of pain throughout the nerve, numbness in the nerve, pins and needles and signs of weakness.


There are many different stretches that you can do that will help
ease the pain of sciatica, and all of them involve stretching the back half of your legs. Some of these stretches may feel a little bit uncomfortable at first, but the ease of pain will definitely be worth it.


​1. Child’s Pose

This stretch is one of the easiest that you can do. To do it, get on your hands and knees. Then, bring your buttocks back so that it is hanging above your ankles, and rest your forearms on the ground. Make sure that you have your toes touching and your knees opened up. Rest your head on the ground, or you can use a block under your head if you feel uncomfortable or you can’t reach. 

​2. Knee Hugs

This stretch is exactly like it sounds. Lay on your back with your legs extended. Inhale deeply, and when you let your breath out, bring your right leg up to your chest and wrap your arms around it. Hold it there for three to five breaths, then release it when you exhale. Repeat with your left leg. This is designed to not only be soothing but also can stretch out that nerve and offer a little bit of relief.

​3. Knee to Opposite Shoulder

This stretch is similar to knee hugs. To start, lay on your back with your legs extended. Then bring your right leg up, and hold your leg around the knee. Then slowly and gently bring your right leg to your left shoulder and keep it there for around thirty seconds. After those thirty seconds are up, bring your knee back to its starting position and let it go back to its resting place. Repeat for three reps, then do the other leg.

​4. Standing Hamstring Stretch

This stretch will help relieve some pain and tightness that you might be feeling in your hamstrings. To start, place your right foot at or below hip level. Then, bend your body closer to your foot, as if you were reaching out to grab your foot. Hold this pose for at least thirty seconds, then release and move onto the other foot.

​5. Standing Twist

This stretch will help relieve some tightness that you might be feeling in your lower back. To do this stretch, stand facing a chair and raise your right leg onto it. Twist gently, placing your left hand on your right thigh and your right hand on your right hip. Hold this pose for around thirty seconds, then repeat with your other leg. Keep doing reps until you feel some sort of relief.

6. Supine Twist

This stretch is a little more difficult and requires a little bit more balance. To do this, you must first start out laying on your back with your arms in a “T” formation. Bring your knees above your hips and keep your calves parallel to the ground. Then release both of your knees to the right while holding your back in the same position. Keep your legs here for around thirty seconds, then bring them back up and put them back on the ground. Repeat this again on the other side.

​7. Sleeping Pigeon

To do the sleeping pigeon, put your right foot in front of your left knee and stretch your right leg to the right. Stretch your left leg backward as far as it can go and bring your torso over your right leg and try to touch the ground with your face. This may feel a little bit uncomfortable at first and can take a few stretches before you can really get into it. After about thirty seconds, bring your body back up and repeat using the other leg.

​8. Seated Spinal Twist

The seated spinal twist is another pretty easy way to relieve sciatica pain. To do this, start in a seated position on the floor sitting straight up, and bring your right leg over your left leg. Wrap your left arm around your right leg and twist your body to the left. After about thirty seconds, bring your body back to the starting position and do it again using the other leg and the other side of your body.

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