Sciatica is a common condition that can cause pain, numbness, and weakness in the lower back and legs. It occurs when the sciatic nerve, which runs from the lower back down to the legs, becomes compressed or irritated. If you’re experiencing sciatica, there are several stretches you can do to help alleviate the pain and discomfort. Here are 10 sciatica stretches you can do anytime, anywhere.
- Seated Forward Fold
Begin by sitting on the floor with your legs extended in front of you. Slowly bend forward at the hips, reaching your hands towards your toes. If you can’t reach your toes, rest your hands on your shins or ankles. Hold the stretch for 10-20 seconds, then relax and repeat.
- Knee-to-Chest Stretch
Lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest and hold it there with both hands for 10-20 seconds. Release and repeat on the other side.
- Figure-Four Stretch
Lie on your back with your knees bent and feet flat on the floor. Cross your left ankle over your right knee, then gently pull your right knee towards your chest. Hold for 10-20 seconds, then release and repeat on the other side.
- Seated Spinal Twist
Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left knee. Place your left hand on your right knee, then twist your upper body to the right. Hold for 10-20 seconds, then release and repeat on the other side.
- Piriformis Stretch
Lie on your back with your legs extended in front of you. Bend your right knee and bring your foot towards your left hip. Use your left hand to gently pull your right knee towards your left shoulder. Hold for 10-20 seconds, then release and repeat on the other side.
- Hamstring Stretch
Sit on the floor with both legs extended in front of you. Reach forward and try to touch your toes. If you can’t reach your toes, don’t worry – just go as far as you can. Hold the stretch for 10-20 seconds, then relax and repeat.
- Lunge Stretch
Start in a lunge position, with your left knee on the ground and your right foot flat on the floor in front of you. Place your hands on the ground on either side of your right foot, then straighten your left leg behind you. Hold for 10-20 seconds, then release and repeat on the other side.
- Cobra Pose
Lie face down on the floor, with your hands under your shoulders. Push up with your hands, lifting your upper body off the ground. Hold for 10-20 seconds, then release.
- Child’s Pose
Kneel on the floor with your toes together and your knees hip-width apart. Stretch your arms out in front of you, then bend forward, resting your forehead on the ground. Hold for 10-20 seconds, then release.
- Standing Back Bend
Stand with your feet hip-width apart and your hands on your hips. Slowly arch your back and gaze up towards the ceiling. Hold for 10-20 seconds, then release.
These sciatica stretches can be done anytime, anywhere to help alleviate pain and discomfort in the lower back and legs. As with any exercise program, it’s important to consult with a healthcare professional before beginning. Be sure to listen to your body and only do what feels comfortable for you.
