Sciatica Stretches – Relieving Pain With Sciatica Stretches

Relieving Pain With Sciatica Stretches

Lower back pains and aching legs are very devastating and compromise your personal and professional potential and output. Medical experts recommend use of Sciatica Stretches because of proven effectiveness in relieving all the pain and additional health enhancement. This is a holist analysis of what the stretches are and types of exercises involved to relieve pain.

What are Sciatica Stretches?

Sciatica stretches help in mobilizing human sciatic nerves to improve flexibility of the lower back. The sciatic nerve extends from the rear of the pelvis and runs via buttocks, then down to the legs and terminates at the feet. The exercise is adopted as a routine and targeted at helping to relieve sciatica, irritation and pain resulting from sciatic nerve compression. Often, the exercises can be a little painful when starting and people are advised to start on a gentle mode before intensifying. If you experience great and consistent pain when doing the exercises, it is advisable to stop immediately and seek medical attention.

The main sciatica stretches

Knee-to-chest exercises

These sciatica stretches are meant to promote flexibility of the lower part of your back. The main starting position for the exercises is lying back on a flat mat and placing a small pillow or cushion to support the head. Then, slowly bend the knees and keep feet straight as well as the hip-width separated.

The main action involves bending one knee and moving it towards the chest and then grasping it with hands. This stretch should be intensified depending on the level of comfort. In every stretch, it is recommended that you hold for about 20 to 30 seconds as you deeply control your breath and repeating with the other leg.

Some crucial tips to remember

  • Avoid tensing up the neck, shoulders, and chest
  • Only stretch to the point you are comfortable

Mobilising Stretches

These exercises are targeted at mobilising the ham strings and sciatic nerves. The starting position is lying on the back and supporting the head with a cushion. The knees should be bent, feet kept straight, and hip-width wide separated. The upper part of the body should be relaxed and the chin tucked in gently.
The main sciatica stretches actions should include bending one knee and moving it towards the chest, grasping the hamstring using both hands at a small distance below the knee. Then, straighten the knee while carefully bringing the foot, held with both hands, towards you. Make sure to hold your breath for about 30 seconds while taking great breaths and go back to the resting position.

Tips for successful mobilisation exercises

  • Avoid pressing the lower part of the back into the floor when you stretch
  • Only stretch up to the point where you are comfortable. If you feel pain, tingling, or numbness, stop immediately.

sciatica stretches

Back Stretches

This exercise is intended to provide complete mobilisation of the spine towards the backside. You commence this exercise by lying down on your tummy and then propping on the elbows, lengthening of the spine, and keeping the shoulders and neck back.
The main action involves keeping the neck long, arching the back up by driving the hands down. At this point, you should expect to feel some little stretching on the stomach ligaments. Make sure to take ten seconds while holding your breath and then return to the resting position. Make sure to repeat this for about 8 to 10 times.

Important tips

  • Avoid bending the neck backwards
  • Ensure that hips are grounded
  • Only do what is comfortable to you

Standing hamstring Stretches

These exercises are intended for stretching and lengthening the body’s hamstring muscles. The appropriate commencement position is standing straight, raising one leg, and placing it on a stable object. You should maintain the raised leg straight and ensure the toes are pointing straight upwards.
Make sure to lean forward slightly as you maintain the back straight. Then, hold your breath for about 30 seconds as you take deep breaths and repeat the process for 2-3 times using every leg. It is critical that you only stretch to the point it feels comfortable for you.

Lifting legs in the water

These exercises are recommended when you are suffering from sciatic pain. The exercises help to promote working of stomach muscles and ensuring that the legs get good stretches.The exercises are done by shifting leg lift when inside a pool of water. With the back lying to the side of a water pool, extend the arms and tighten the abdominal muscles. With hands firmly on the side of the pool, try lifting both legs. You can bend the knees and swing the legs right and left as far as it feels comfortable.


Sciatica stretches give people a real opportunity to address lower back, pelvic, and leg pains in an affordable way. When you decide to use the exercises, you are assured of getting additional immune system strengthening and boosting your overall potential. Make sure to do the exercises regularly even when you do not have any pain in order to remain healthier.

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