4 Stretches to Relieve Sciatic Nerve Pain

4 Stretches to Relieve Sciatic Nerve Pain

The sciatic nerves connect your central nervous system to your legs, running from the spinal cord, down each leg to your feet. The nerve passes through narrow passages between muscles, bones and connective tissue. Any kind of inflammation or spasm in the surrounding tissue can compress the sciatic nerve, causing pain, tingling and numbness in the buttocks. This pain can extend all the way down the leg to the foot, and is known as sciatic pain.

You can relieve sciatic pain by stretching the muscles that surround the sciatic nerve..

Supine stretch #1

Begin by lying down on your back with your legs flat on the floor. You should use an exercise mat or carpet for comfort. Bend your left knee while keeping your back on the floor. Turn your lower leg so that you can hold your left knee with your left hand and left ankle with your right hand. Using both hands, evenly and gently guide your left knee towards your right shoulder until you feel the stretch in your buttocks and the side of your leg. Do not force your knee or ankle! You should feel a nice tight stretch, but no pain! Hold the stretch for 30 seconds. Slowly bring your knee to the starting position and repeat with the right leg.

Supine stretch #2

Again, begin by lying down on your back with your legs flat on the floor. Take your left foot and cross it over your right knee, Then raise your left knee so your left foot touches the floor to the right of your right knee. Now use your right hand to grab the left side of your left knee and pull your left knee towards your right, across the midline of your body. This should twist the lower portion of your body. Do not force your knee too far. Again, you should feel a nice tight stretch, but no pain. Hold the stretch for 30 seconds. Slowly return to the starting position and repeat with the right leg.

Supine stretch #3

Once again, begin by lying down on your back with your legs bent and feet flat on the floor. Cross your left leg over your right with your knees touching. Bring your knees to your chest and grab behind your right leg with both hands. While keeping as much of your back on the floor as possible, gently pull your right knee towards your right shoulder. You should feel this stretch in your left thigh and buttocks. Hold the stretch for 30 seconds. Slowly bring your legs to the starting position and repeat with the right leg crossed over your left.

Buttocks stretch

Get on the floor on your hands and knees. Position your left foot across and underneath you. Your left knee should be just behind your left hand and your left foot just in front of your right knee. By extending your right leg straight back, lean forward and scoot your hips backwards and down towards the floor. Do not force your body too far. Again, you should feel a nice tight stretch, but no pain. Hold the stretch for 30 seconds. Slowly return to the starting position and repeat with the right leg crossed over your left.

Regular stretching of the muscles around your sciatic nerve can help to relieve pain caused by sciatic nerve compression, but there is no substitute for a proper medical treatment plan and physical therapy program. If you suffer from sciatic pain, contact Advanced Pain Institute at (818) 962-0559 located in Encino, and Duarte. 

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