Sciatica is a nerve condition that causes pain to radiate down the lower back and one or both legs. It can be difficult to manage, but several at-home sciatica stretches can be done to relax the sciatic nerve and reduce pain.
If you live with sciatica and OTC pain relievers fail to work as well as you’d like, try one or more of the following sciatica stretches.
Sciatic Nerve Glide
While sitting upright in a chair, keep one foot flat on the floor and straighten the opposite leg. Slowly bend and release your ankle so that your toes are pointed first toward the ceiling, then out in front of you.
Repeat the point and flex movement 15-20 times before switching legs. If you can tolerate it, try lowering your chin to your chest as you point your foot and look up at the ceiling as you flex.
Figure Four (Lying)
Lay flat on your back on the floor or a yoga mat, then cross your left foot over your right quad. Slowly bend your right knee until you can reach the back of your right thigh. Grasp your right thigh and pull your leg toward your chest. Move slowly, deliberately, and gently until you feel a comfortable stretch, then hold your position for 30-45 seconds.
Release and switch legs.
Back Flexion
Back flexion can involve several sciatica stretches, so some variation is available. Let’s cover two common back flexion stretches.
For both stretches, lay on your back flat on the floor or on a yoga mat. For one variation, gently draw your knees into your chest and wrap your arms around your calves. Lift your head and try to bring your forehead or nose to your knees. Hold your position for 5-10 seconds, then release.
For a second variation, bend one knee and place your hands behind your knee bend. Slowly pull your knee toward your chest while keeping the other leg on the floor. Once you feel a comfortable stretch, hold your position for 5-10 seconds. Release and switch legs. Both variations can be repeated 3-6 times.
Sciatica Stretches and Professional Help
Stretching is a great way to achieve at-home sciatica relief, but the best way to treat sciatica is to see a chiropractor or sports injury chiropractor for professional adjustments. If you seek a chiropractor in Quincy, we invite you to reach out to Weymouth Chiropractic and Wellness Center. Schedule an appointment with us to explore your sciatica treatment options!