One of the fastest techniques to alleviate the agony of Sciatica is with stretching exercises. Since most examples of Sciatica are caused by muscular imbalances or slumped posture (which frequently ends up in muscle imbalances in time), stretching will help you to strengthen weak muscles and release the stress to tight or contracted muscles.

Here are a couple of the most effective stretching exercises for Sciatica that I have encountered.

Piriformis Stretch – Your Piriformis is a muscle located deep inside your pelvis. When it becomes too tight it can clamp down on your Sciatic nerve and cause discomfort in your hips or bum. This stretch will really help to release the Piriformis.

Sit on the floor with both feet flat on the floor in front of you and knees bent. If you’re feeling agony on your left side, take your left leg and cross it over your right leg. Then grab your left leg with your arms and pull it close to your chest.

When you do this, you will feel a stretching sensation in your buttocks. This is your Piriformis muscle. Hold this pose so long as you are feeling comfortable doing so and repeat daily until the pain subsides.

Cobra Stretch – We frequently spend most of our days sitting, and most of us do not have good posture while we do it. This can lead to muscles that naturally pull us forward and encourage us to slouch and cause back pain. This yoga pose helps to pull your muscles in the other way and can undo some of the effects of sitting all day.

To do this stretch, lie on the floor on your belly. Then simply place your hands on the floor at chest-level and then lift your upper body off the ground. Think about this as slowly peeling your body off of the floor. Lean your head back while keeping your hips and legs flat on the floor. This stretch will provide help to open your back and stretch the muscles that sometimes make you slouch forward.

Swan Dive and Flat Back – Another problem that seems to cause Sciatica is when the Sciatic nerve gets trapped or caught somewhere along its course through the body. This next yoga stretch basically tightens the nerve and can pull it loose from any sort of kink that it may have gotten stuck in.

Begin by standing with your back straight and your feet together on the floor. Now raise up your hands above your head and touch them together with elbows straight. Then lower your arms and bend at your hips to try to touch your toes.

If you’re like most folks, you will not actually be able to touch your toes. At least not yet , anyway. Also try and keep your back flat and straight. It is more necessary to keep your back flat and straight than it is to touch your toes. If you go on with this over the passage of time your flexibility will increase and you may ultimately be flexable enough to touch your feet. You must feel this stretch in your lumbar region and hips.

These 3 stretching exercises will help you loosen up your Sciatic nerve and relieve the discomfort you are feeling. These do take a little time, in general, to notice any results so stick with them for a few weeks if necessary, and you’ll find your agony going away.

If you’d like to learn more about signs and symptoms of Piriformis Syndrome, a common cause of sciatica, please read this article on sciatic nerve relief for more.

3 Simple and Fast Stretching Exercises to Help With Sciatica

sciatica stretch

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