Your sciatic nerve begins in your lower back and runs down the length of both of your legs. If this nerve becomes damaged, irritated, or pinched, it may cause considerable lower back and leg pain. Sciatic nerve stretches are effective ways strengthening muscles which may help reduce pain.
Sciatic Nerve Stretches to Reduce Pain
Pelvic Tilt
An easy exercise that can be done on the floor of your home, in bed before you sleep, or in the morning after you wake is the pelvic tilt:
– Lie on your back with feet flat on the floor or bed
– Relax hands and arms behind your head
– Lift your lower back while keeping your bottom, shoulders, and feet flat
– Tilt your pelvis and lower back as high as possible
– Hold for 10 to 15 seconds
– Relax and lower your back to the floor or bed
– Repeat 3 or 4 times
Knee Rolls
Another exercise you can attempt on the floor or in bed is knee rolls. These sciatic nerve stretches help stretch both sides of your lower back:
– Lie on your back
– Lift your feet off the floor or bed
– Bend your knees and bring them to your chest
– Spread your arms out to each side with palms down on the floor or bed for support
– Put your knees together
– Slowly rotate your lower body to the left until your left knee touches the floor or bed
– Hold for 5 seconds
– Roll back to starting position
– Slowly rotate your lower body to the right until your right knee touches the floor or bed
– Hold for 5 seconds
– Repeat 4 or 5 times for each side
Chair Stretch
If you’re stuck at work and don’t want to get down on the floor, you can attempt the chair stretch:
– Sit straight in your chair with your back straight
– Keep your feet flat on the floor
– Bend forward at your waist
– Grab your ankles with your hands
– Use your arm muscles to stretch your lower back
– Hold for 10 to 15 seconds
– Release your hands and sit straight up
– Repeat 3 or 4 times
For best results, sciatic nerve stretches should be performed daily.