9 Miracle Sciatica Stretches With Pictures To Fix Your Sciatica Pain Fast

Sciatica or scitic nerve pain can develop suddenly and can be very debilitating. When you have sciatica pain, you want the pain to go away as quickly as possible so you can return to your daily life. These are the 9 miracle sciatic stretches with pictures to fix your sciatica pain fast!

What Is Sciatica?

Sciatica is pain that involves the sciatic nerve. So what does this actually mean? It can be anything from pain, numbness or tingling down your back/ butt and back of your leg all the way down to your foot. It is only down one side, not both and can be very debilitating.

Symptoms Of Sciatica

The symptoms of sciatica may vary from person to person based on severity and types of symptoms however these are the most common symptoms of sciatica:

• Pain, numbness, or tingling that radiates down one leg.
  • Although it is possible to have sciatica on both sides, it is very rare to develop sciatica bilaterally at the exact same time.
• Symptoms are exacerbated with prolonged positions such as standing, sitting and walking.

Sciatica Pain

Sciatica pain is pain can differ for everyone but typically is pain in the back, butt, back of leg or hamstring, calf, and foot. You may have pain in all of these places and all the way down the sciatic nerve, or you may only have pain in your calf for example.

Causes Of Sciatica

Typically sciatica develops when something is pressing on the sciatic nerve. These are the common causes of sciatica pain:

• Herniated disc
• Bone spur
• Spinal stenosis or narrowing of the spine
• Pinched nerve
• Inflammation of piriformis muscle
• Pregnancy

Sciatica Stretches In Bed

All 9 of these sciatic stretches with the exception of the seated nerve floss can be performed in bed. Performing sciatic stretches in bed may be a better option if it is too difficult to get down to the floor or a mat.

Sciatica Stretches Pregnancy

Developing sciatic during pregnancy is unfortunately pretty common. You can still perform the majority of sciatic stretches, however you may need to modify some sciatic stretches depending on how far along you are in your pregnancy. You should consult a doctor prior to incorporating these sciatic stretches into your routine.

In the third trimester of pregnancy you typically want to avoid lying on your back or stomach. In this case you should perform the seated sciatic nerve floss rather than the supine nerve floss. You can also modify the sciatic exercises and perform them in seated or lying down in the semi reclined position with your head elevated.

Sciatica Exercises

The 9 best sciatic exercises are 1. Supine Sciatic Nerve Floss, 2. Seated Sciatic Nerve Floss, 3. Single Knee to Chest, 4. Cat Cow Stretch, 5. Child’s Pose, 6. Lower Trunk Rotation, 7. Figure 4 Stretch, 8. Bridge and 9. Hamstring Stretch.

1. Supine Sciatic Nerve Floss

• The sciatic nerve floss exercise is the most beneficial exercise in sciatic pain because it helps to calm down the sciatic nerve.
• To perform this exercise start by lying down on your back and hold the leg that you want to target in the air.
  • Your knee shoulder be mostly straight with a slight bend in the knee.
  • Now pump your ankle up and down 10 times.

2. Seated Sciatica Nerve Floss

• The seated sciatica nerve floss exercise achieves the same goal as the supine sciatic nerve floss exercise but may be less painful.
  • Some patients are not able to tolerate the nerve floss in the lying down position.
• To perform the seated sciatic nerve floss you will start by sitting in a chair.
  • Kick the leg that you want to stretch out in front of you until your knee is straight.
  • Next dorsiflex or lift your toes until your toes are facing towards you.
  • Then tilt your head backwards.
  • Now tilt your chin towards your chest and plantar flex your ankle or bring your toes down and away from you.
• This exercise can be painful so perform it in your tolerable range.

3. Single Knee To Chest

• Start by lying on your back.
• Bring your knee to your chest and hold the stretch for 30 seconds and then return to starting position.

4. Cat Cow Stretch

• The starting position for this exercise is on your hands and knees.
• Your hands should be directly below your shoulders and your knees should be directly below your hips.
• Now slowly round your back upwards while tilting your chin down towards your chest.
  • Hold this position for 3 seconds and then slowly extend or arch your back while extending your head back and hold this position for 3 seconds.
• If this is too painful then perform the exercise in a smaller range and don’t perform the 3 second hold.

5. Child’s Pose

• The child’s pose exercise is a great exercise to gently stretch the lower back muscles and relieve pain.
• Start on your knees with your arms straight out in front of you and try to push your butt down into your heels.
  • It is ok if you can’t touch your heels to your butt.
• For an added stretch you can walk your hands out to the side and hold the stretch for 30 seconds and then walk your hands out to the other side.

6. Lower Trunk Rotation

• Lie on your back with your knees bent. Now allow your knees to slowly fall to the side.
• When you bring your legs to the right you will feel a stretch in your left lower back.
• Slowly bring your legs side to side in a controlled manner.
• Again if this is too painful then don’t bring your legs over quite as far.
• You can also perform this exercise with your legs rested on an exercise ball to target the muscles at a different angle.
• You can buy a physioball to perform this exercise.

7. Figure 4 Stretch

• The figure 4 stretch is one of the best sciatica stretches you can perform to improve sciatic pain.
• The sciatic nerve runs below the piriformis muscle and this exercise stretches the piriformis muscle.
• Perform this exercise by lying on your back and bending both knees.
• Now lift up the leg that you want to stretch and rest your foot on your opposite knee.
• Now pick up the back of your opposite leg (the leg you are not stretching) and hold this position for 30 seconds.
• To increase the stretch relax your hip and allow gravity to pull your knee downwards.

8. Bridge

• Lie on your back with both of your knees bent.
• Now squeeze your butt and abdominal muscles and lift your hips and butt off the ground.
• Be sure to not arch your back.
  • This is a glute exercise NOT a back exercise.
• Now slowly lower yourself back to the starting position.

9. Hamstring Stretch

• Start by lying on your back.
• Now lift the leg that you want to stretch and hold onto the back of your leg to support it.
  • Straighten your knee as much as you can until you feel a stretch in the back of your thigh.
  • Now hold this stretch for 30 seconds. Be sure to not compensate or “cheat” by turning your pelvis.
• There are some variations of this exercise that you can perform based on your pain and comfort.
  • For example you can perform this exercise with your opposite knee either bent or straight depending on what is more comfortable for you.
  • You can also perform this exercise with a strap wrapped around your foot to avoid having to support your leg with your arms.
  • You can buy a stretch strap to make this exercise easier

Exercises To Avoid

Any exercise that places excessive stress on the back, especially twisting or bending movements should be avoided if you have sciatic pain. It is also important to avoid staying in one position for too long as this places more stress on the sciatic nerve which can exacerbate symptoms.

Summary of Sciatica Stretches

These 9 miracle sciatica stretches should improve your sciatic pain quickly so you can return to your favorite activities. If you are looking for more advanced exercises you can find them at 9 Exercises For Lower Back And Hamstring Pain.