People with sciatica experience pain that runs down from their lower back down to their hamstring. Sciatica itself is not a condition but a symptom of an injury to the back, pelvis or hips putting pressure on the sciatic nerve. The pain is usually described as shooting or sharp and is often most noticeable when standing up or sitting back down.
Specific stretches can help provide relief for those experiencing sciatica pain. Here are three simple stretches for sciatica pain relief at home. Note that we recommend always speaking to a doctor before doing any sciatica stretches to prevent aggravating or furthering the injury. Take it easy when doing these stretches, and always be aware of your body’s limits!
Scissor Hamstring Stretch
Tight hamstring muscles can put pressure on your lower back and, in turn, irritate your sciatic nerve. Ease the pain in your hamstring with this standing stretch:
- Stand with your right foot in front of your left foot, about three feet apart
- Make sure your hip and shoulder are facing forward and bend forward at the waist, folding your torso over the front leg
- Keep your back straight and stay in this position with most of your weight on the front leg
- Hold for five to ten seconds and repeat the stretch with the other leg
Back Flexion Stretch
Flexion occurs when you bind your spine forward and can help increase your spine mobility. Flexion stretches also help relieve any tightness and compression on your spine and back. Follow these steps for a simple back flexion stretch:
- Lie down on your back
- Gently pull your knees to your chest with both hands until you feel a stretch in your mid and lower back
- You can also bring your head forward and up from the floor for a more advanced stretch
- Hold for five to ten seconds before returning to starting position
- Repeat for four to six times
Reclining Pigeon Pose
Pigeon pose is a common yoga pose that aims to open up the hips. There are many versions of this pose, but the reclining pose is the best version, to begin with. If you can do the reclining pigeon pose without any pain, you can move on and try the sitting and forward versions of the pose.
- Lie on your back
- Bring your right leg up to a right angle and clasp both hands around the thigh
- Lift your left leg and place the left ankle on top of the right knee
- Hold the position for a moment before repeating with the other leg
Are you experiencing sciatica pain? Visit Dundas Chiropractic in Oakville today. Our professional team of doctors and staff is here to help you relieve any pain and discomfort in your body. We are dedicated to helping you feel better and return to your optimal physical health. Call us today to book an appointment!