Stretches For Sciatica Relief

Sciatica refers to pain caused by compression or irritation of one or more nerves exiting the lower spine. Several conditions cause sciatica. The recommended treatment is exercise and stretches for sciatica relief.

Inactivity usually makes the pain worse. Exercise helps to strengthen the back muscles and the spine so the back is more supported.

Exercises focus on stretches for sciatica relief. Stretches are designed to target the muscles that cause pain when they are tight and inflexible. Stretches for sciatica relief also help prevent future pain. Specific stretches for sciatica relief depends upon the cause of the sciatica. Therefore, it is recommended to see a doctor before beginning any exercise program for sciatica patients. Sciatica exercises and stretches must be done regularly and correctly to be effective.
Stretches for sciatica relief include flexing the lower spine, stretching the muscles of the back that hold the spine in extension, and stretching your piriformis. This muscle lies inside each buttock and is often part of sciatic nerve pain. To stretch the piriformis and relieve the pain lie on your back on the floor and pull your right knee toward your left shoulder. Draw the knee and foot across your body toward your left shoulder. Hold the stretch for 30 seconds. Switch legs and repeat. Hamstring stretches for sciatic relief are recommended for all types of sciatica. Tightness in the hamstring place stress on the lower back and can aggravate conditions of sciatica. Hamstring stretches should be done smoothly without bouncing to avoid muscle spasms.

Some yoga positions have been found to be effective with sciatica. Yoga is beneficial when the sciatica is caused by piriformis syndrome. This muscle helps with hip rotation and stretching the piriformis can reduce sciatica pain. Yoga poses such as forward folds and twisting are not stretches for sciatic relief. Instead, they can make the pain worse.