Stretches for Sciatica Pain Relief
Are you looking for some safe sciatica stretches to do at home? We’ve got you.
Sciatica refers to a symptom of a problem with the sciatic nerve, the thickest and longest nerve in the body. Conditions such as muscle spasm or static positions can cause this irritation or pressure on the nerve. Sciatica may also be caused by injury or bone spurs, herniated discs, and spinal stenosis.
Sciatica can cause sharp, shooting pain, tingling or numbness in the back, buttocks, legs and feet. Sciatica patients may also experience muscle weakness or difficulty moving in these areas.
Stretching is an important part of physical therapy for sciatica, helping to maintain range of motion and flexibility, which in turn keep chronic pain at bay or at low levels. Stretching also assists in blood flow to the area, which is an important part of healing.
Understanding Sciatica
The difference between Sciatica and General Back Pain
Sciatic nerve pain is a burning pain that radiates from the lower back into the buttocks, thighs, legs and sometimes into the feet, and is often accompanied by tingling or numbness. It’s caused by irritation of the sciatic nerve. If you or someone you care for experiences sciatica, it can be very useful to educate yourself further about how nerve damage works.
How Stretching Helps with Sciatica
Stretches for sciatica pain relief reduce nerve compression, relieve muscle tension, and improve flexibility. Each of these improvements have a positive knock-on effect for the rest of the body, helping to avoid further injury and turn down the alarm signals on chronic pain.
There are plenty of safe sciatica stretches to do at home which can help to provide you with some lower back pain relief as well as lowering the intensity of the other related symptoms (such as numbness in the legs).
Precautions Before You Stretch
Before trying any of these stretches for Sciatica relief, you should check in with your pain practitioner to make sure they are safe for you to do. Remember, each case of sciatica is different, so your case should be looked at as unique.
Even gentle yoga poses and mobility exercises should be checked with your team.
If you get the go-ahead to try the stretches below, start very gently, and only as prescribed by your team.
Seated Piriformis Stretch
Purpose
Piriformis stretches can help relieve sciatica, especially if your piriformis muscle is putting pressure on your sciatic nerve. The piriformis muscle is located deep in the buttock, with the sciatic nerve running beneath or even through it, so when this muscle becomes tight, it can irritate the sciatic nerve. This means that keeping your piriformis loose, warm and flexible is important if you suffer from sciatica.
Step-by-step Guide
- Sit in a chair with your feet flat on the floor.
- Place the ankle of one leg on the opposite knee or thigh (depending how warm and flexible you are).
- Pull the knee of the crossed leg towards your chest gently, while keeping it parallel to the floor.
- Make sure you stay sitting up straight. Then, keeping your back straight, lean forward slightly.
- You should feel a stretch in your buttock area and hip.
- Hold for 20 – 30 seconds.
- Repeat on the other side.
Optional Modifications
- If you can’t get your foot onto your knee, you can use a stretch strap with a loop. Put your foot into the loop and use your arms to bring up the leg towards the knee to achieve the same type of stretch.
- If you want to increase the stretch, you can press down on the thigh of the crossed leg gently.
WATCH HOW TO DO A MODIFIED PIRIFORMIS STRETCH
Pigeon Pose
Purpose
This stretch helps improve hip mobility and flexibility. It stretches the groin, thighs, hips and lower back, and has a large amount of range (in other words, you can make it quite a strong stretch or quite a gentle one using one of the numerous modification options).
Step-by-step Guide.
- Start in the downward- dog yoga pose
- Bring your right knee toward your right wrist.
- Slide your right foot towards the left edge of your mat.
- Relax your left leg, sliding down so that the bottom of your foot is facing up towards the ceiling and your toes are relaxed.
- You should now have one leg bent under the other (straight) leg.
- Keep your hip bones parallel to each other, facing forward.
- Bend your torso forward and rest your head on a block.
- Pull your shoulder blades back to create space in your chest. Breathe into the stretch and stay there for a few breaths.
When you’re ready to come out of the pose, ground down through your palms, tuck your left toes in, and step back into downward-facing dog.
Optional Modifications
- For a gentler stretch, keep your shin at an angle, positioning your right heel closer to your body.
- You can also make this stretch easier by placing your hands on two yoga blocks to bring the ground closer to you.
- Repeat on the opposite side.
WATCH HOW TO DO A PIGEON POSE
STEP BY STEP GUIDE ON THE PIGEON POSE
Child’s Pose
Purpose
One of the most gentle yoga poses for sciatic nerve pain, this easy and relaxing stretch helps to open the hips, knees, spine, and shoulders.
Step-by-step Guide
- Start in a kneeling position with your knees hip-width apart.
- Tuck your feet under so that the soles of your feet are facing upwards.
- Once you’re in this position, slowly drop your hips back toward your feet, either sitting on your feet or getting as close to them as you feel comfortable.
- Exhale and bend forward to bring your forehead toward the floor.
- Try to keep your buttocks on your feet and keep your neck relaxed.
- Extend your arms out in front of you with palms downward.
- Breathe deeply and hold for as long as you feel comfortable. This position should feel quite relaxed.
Optional Modifications
- For a more relaxing pose, let your arms relax behind you, stretching back and laying your hands on the mat with palms up.
- You can use a block to rest your head on if this feels more comfortable.
- Try this pose with your legs straight, or with your knees pointing outwards.
STEP BY STEP GUIDE TO THE CHILD'S POSE
Knee-to-Chest Stretch
Purpose
This stretch is great for your buttocks and hips and allows a lot of leeway in how far you want to take it.
Step-by-step Guide
1. Lie on your back with your knees bent and your feet flat on the floor.
2. Bring one knee to your chest, keeping the other foot flat on the floor.
3. Keep your lower back pressed to the floor. Hold for at least 15 to 30 seconds.
4. Relax and lower the knee to the starting position. Repeat with the other leg.
5. Repeat 2 to 4 times with each leg.
Optional Modifications
You can achieve a stronger stretch by extending the leg that’s on the floor, laying it flat.
Standing Hamstring Stretch
Purpose
This standing hamstring stretch can lengthen the hamstring muscles, which, when tight, can irritate the sciatic nerve irritation.
Step-by-step Guide
1. Stand with feet flat on the floor, hip width apart.
2. Place a yoga book about a half an easy step in front of you.
3. Place one heel on the block, with your foot flexed back gently.
4. Keep your knees straight.
5. Reach both arms up so they are parallel to each other and reaching straight up towards the ceiling.
6. Bend forward slightly from your hips, without moving your hips.
7. You should feel this stretch in your hamstring behind your thigh.
8. Hold the stretch for 15 to 30 seconds, before repeating with the other leg.
9. You can repeat this pattern three times.
Optional Modifications
Keep it gentle by keeping your chest reasonably high or lean down further to deepen the stretch.
Cat-Cow Stretch
Purpose
Stretching the lower back gently, the Cat-Cow Stretch helps with flexibility and range of motion. It also activates the core muscles, which, when stronger, can support the hips and sciatica better. It’s great for posture, balance and coordination too.
Step-by-step Guide
- Get onto all fours, with knees directly under your hips and arms directly under your shoulders.
- As you breathe in, curve your back towards the sky to create a C shape, rounding your tailbone and tucking your chin towards your chest gently. This is known as spinal flexion.
- Exhale and flex your back gently the other way (stomach towards the floor), while you look upwards. This is called spinal extension.
- Return your back to a neutral, relaxed position and rest here for a few seconds.
- You can repeat this stretch 3 to 6 times.
Optional Modifications
- If you struggle with neck pain, you can keep your neck and head in a neutral position rather than tucking in your chin or lifting your head.
- Use a cushion or blanket under your knees if they’re tender.
- Rest forwards on your forearms if you experience wrist pain.
Daily Stretching Routine for Sciatica Relief
Sample routine
Here’s a great stretching routine for chronic sciatica which you can modify to suit your needs and schedule. You can cut down on sets or use the optional modifications to take these a little slower, but before you make these stretches deeper, make sure to check in with your health practitioner.
1. Standing Hamstring Stretch: x 2 on each leg
2. Seated Piriformis Stretch: 20 – 30 seconds on each side
3. Cat Cow Stretch: x4
4. Reclining Pidgeon Pose: 5 – 10 slow breaths on each side
5. Child’s Pose: 30 – 120 seconds.
When to Avoid Stretching or See a Doctor
If your pain becomes worse, you feel weakness in your legs, or experience bowel issues, stop immediately and reach out to your pain practitioner. If you’re supporting a loved one with chronic sciatica pain, keep an eye on them in terms of how they’re moving, complaining of any pain, or if they’re struggling with daily activities.
Final Tips for Long-Term Relief
Make sure to pair stretching with posture correction, ergonomic setups, light walking, or physical therapy. If you feel any pain, stop immediately and phone your physiotherapist for advice on how to recover, rest, and move if you feel you may have hurt yourself, and how you can pace yourself better in future.
The Power of Pose
There’s enormous power to be gained in stretching for relief and maintenance. Incorporating some of the best stretches for sciatica relief will help your entire body, too – with the lumbar spine exercises increasing strength in your arms, shoulders, neck and legs. Always listen to your body. Start small, go low, and stay consistent – and you’ll feel the difference with these effective mobility exercises.