Sciatica Stretches to Heal Your Pain

by Princeton Orthopaedic Associates

Sciatica Stretches to Heal Your Pain

by Princeton Orthopaedic Associates

When you suffer from sciatica, it can feel like your world has come to an end. You might not know what is happening to you and how long you will have to live with these painful symptoms. Treating this condition can be difficult because most exercises and stretches that you find online aren’t specific for sciatica. This means the general advice about stretching won’t help much in this case. This article will help you understand the causes of sciatica, as well as different treatments for it. So keep reading for more information about the best stretches for sciatica pain and how to get rid of it fast.

What is Sciatica?

Sciatica is a condition in which the sciatic nerve, the largest of the spinal nerves, is irritated by either a herniated disk in the back or some other structural problem in the spine. The pain usually starts from your lower back and radiates to your buttocks and down one leg. In most cases, sciatica can be treated with exercises, stretching, and medication. The goal when treating this condition is to reduce inflammation and muscle spasm around the sciatic nerve so that it will heal properly. 

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How to Get Rid of Sciatica Pain

Sciatica is a nerve disorder that causes pain in the lower back and down the legs. The sciatic nerve is the longest nerve in your body, so when it becomes pinched or inflamed, it can cause intense pain. Most people who experience sciatica feel pain in the back of their thigh or buttock, as well as shooting pain into one of their legs. Fortunately, there are ways to get rid of this pain for good. The best stretches for sciatica relief are stretches that target the piriformis muscle. Piriformis syndrome occurs when the piriformis muscle goes too long without being stretched. This muscle helps stabilize and rotate your hip joint and causes inflammation when it becomes tight or overworked. To stretch this muscle, sit on the floor with both feet flat on the ground about shoulder-width apart. Stretch your arms out in front of you so they’re at a right angle with your torso and place one hand on either side of your hips. Press into your hands to move yourself forward and backward until you find a comfortable stretch in your hips and buttocks and hold for 30 seconds before releasing slowly. These simple stretches can help relieve sciatica pain quickly while also strengthening those muscles so they don’t go into spasm again!

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Which Stretches are Best for Sciatica?

There are many stretches that can help relieve sciatica pain. At the same time, there are also some stretching routines that you should avoid. For example, exercises like deep squats or lunges will only worsen your pain. So what are the best stretches for sciatica? 

  • One of the most effective stretches is the standing hamstring stretch. This stretch can be done anywhere and on any surface, so it's a great option for when you're traveling or at work. You can also use your office chair as a prop for this exercise. By bending your leg up on the chair, you'll be placing your foot on the seat in front of it and leaning forward until you feel a mild pull in your lower back muscles. Perform this stretch 10 times and then switch legs. 
  • Another way to do a hamstring stretch is to lie on your back and then pull one leg up so it reaches towards the ceiling. Have a towel or other item wrapped around your foot to keep the leg from sliding down. Bend at the knee of the other leg and try to place it as flat on the floor as possible. Hold this stretch for 30 seconds and do three reps in each direction (left and right).
  • Another good stretch is the seated hamstring stretch, which is another type of exercise that requires no props - all you need to do is sit in a chair with one leg straight out in front of you and bend forward towards that foot until you feel tension in your hamstrings (back of thigh). This can also be done lying down if sitting up feels too uncomfortable for you right now. 
  • Cat-Cow: This position helps stretch out your spine to relieve pressure on your nervous system. All you need to do is lie on your hands and knees with your palms flat on the floor while lifting up your chest and rounding your back like a cat (flexing) before lowering yourself into downward dog (extending). You should hold each position for 10 breaths before moving onto the next one. Do three sets of this exercise daily. 
  • Kneeling hip stretch: This stretch strengthens weak hip muscles while also stretching out tight hip flexors that may be contributing to sciatica pain . To do this exercise, kneel on all fours with both hands and knees touching each other. Bring one knee forward towards the opposite hand until you feel a slight pull at the front of that thigh then return to starting position (this shows you how far to push for maximum effect). 
  • The piriformis stretch: Sit on a chair or bench with one leg stretched out in front of you and your other leg crossed over top of it, close to its hip. Reach behind you with both hands to hold your thigh firmly above the knee. The closer you get to your heel, the deeper this stretch will be. Keep holding for 30 seconds before switching sides.
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Conclusion

Sciatica is a condition that can affect your lower back, buttocks and legs. It's usually caused by a pinched sciatic nerve in your spine that results in pain and discomfort. Sciatica pain can be debilitating, but there are steps you can take to get relief. The best way to treat sciatica is through stretching, which will help you maintain a healthy spine and lessen the chance of future flare-ups. You can also do exercises that strengthen your core and lower body, which may help to decrease pain. In addition to stretching and exercising, you should consult a doctor who specializes in sciatica treatment for the most effective care. Sciatica is a painful condition that can cause discomfort for people of all ages. The good news is that there are steps you can take to get relief. The best way to treat sciatica is through stretching, which will help you maintain a healthy spine and lessen the chance of future flare-ups. You can also do exercises that strengthen your core and lower body, which may help to decrease pain. In addition to stretching and exercising, you should consult a doctor who specializes in sciatica treatment for the most effective care.

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