8 Sciatica Stretches That Help Relieve And Prevent Hip And Lower Back Pain

Aug 08, 2018

If you have sciatica, you deal with an intense amount of pain in your hips and lower back area. The burden placed on these regions can be severe, and it can feel like there's little to no relief available. While there's no perfect cure for sciatica, there are definitely things you can do make it more manageable. These eight stretches will help you through the stress of sciatica.

Find a comfortable surface to lay on, keep one leg straight while bending the other one and embracing it against your body. Then, straighten this leg as you raise it. After counting to 30, you can lower it and go back to the start. After three rounds with each leg, you should feel better.

This stretch is a bit like the fetal position. You'll lay down, hold your knees with both hands, and bring them as close to your chest as possible. Count to 30 and release before bringing them back.

Your piriformis muscle is located in your buttock and is crucial for moving your hip, as well as your legs and feet. To stretch it, you lay back, bend your knees, and cross them, with a leg over a knee. One of your feet should be planted on the ground. Pull the corresponding thigh towards you for a count of 30 and release.

Named for the animals they resemble, these stretches can really help you out. They start with getting on all fours, knees bent and arms straight. Arch your back with your head facing up for ten seconds. Then, invert it for 10 seconds, with your head down before going back to the start. Repeat as many times as you can before you start feeling soreness. Put as much into your muscles as you possibly can.

Your hamstrings are located in your legs, but stretching them can still help if you have sciatica. Get in a standing position and find a surface to stretch one of your legs. A table can work great. As you bring your leg up, it should stay straight along with your back. Do it for 30 seconds at a time for each leg.

No, you won't be turning into a frog, but this pose is a bit more difficult. On your mat or another surface, you need to put the palms of your hands down. Gradually open up your knees and have the interior of your calves and feet on or as close to the ground as possible. You then want to bring the rest of your body down as carefully as possible. After 30 seconds, you can break the pose.

Lay back with your arms stretched out on the ground. Bend your knees and keep them in contact. For a minute at a time, bring them to each side of your body.

Sometimes, it's okay to not act your age. This pose involves bending forward and getting as low as possible. You will bring your arms as far out as possible to give your body a good stretch.

Dealing with sciatica is certainly a pain, but the pain can be reduced through effort. By taking part in these stretches, you can reduce its burden on you. Show this to any friends or family who have sciatica and see if these exercises help.

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!