Stretches to Relieve Sciatica Pain
Do you suffer from sciatic nerve pain?
Do you find it hard to get out of bed or off the couch some days?
Sciatic nerve pain can be debilitating, but there are ways you can find relief and manage your symptoms. Seeing a chiropractor to assess potential nerve damage is one of the best ways you can keep your pain to a minimum.
Sciatica Treatment
Just as there is more than one way to cook an egg, there is more than one way to treat sciatica. Most people begin with over-the-counter medications to help reduce pain.
If those don’t work, other options are available, such as:
- Massage therapy and physical therapy, which involve stretching and strengthening muscles.
- More invasive options like injections or surgery.
Stretches to Relieve Sciatica Nerve Pain
While you’re seeking treatment or in between chiropractic adjustments, relieve pain that starts in your lower back and moves down your legs with these stretches:
- Standing hamstring stretch: (see image at top of article) You can do this anywhere, including outdoors. This is a very common stretch for runners and joggers, and helps ease pain and tightness in the hamstring. Place your right foot at or below your hip level on an elevated surface like a chair, short wall, or even a log or bench if you’re outdoors. Flex your foot so your toes and leg are straight. Keep a slight bend in your knee if you’re prone to hyper-extending it. Bend your body slightly toward your foot. The further you go, the deeper the stretch, but don’t push so far that you feel pain. Some people can bring their upper body flush with their leg, and some will only be able to bend a few inches.
Seated spinal stretch: This stretch helps create space in the spine, which helps relieve pain due to spine compression. Sit on the ground with your legs extended out straight, and feet flexed upward. Bend your right knee and place your foot flat on the floor on the outside of your opposite knee. Place your left elbow on the outside of your right knee to help you gently turn your body. Don’t force this twist! Only go as far as you’re able. Hold for 30 seconds, then switch sides.
Forward pigeon pose: Kneel on the floor on all fours. Bring your right knee forward towards your right wrist. If you can’t get it quite that far, that’s okay. Bring your right ankle in front of your left hip (this will depend on how flexible you are). Slide your left leg back and point your toes. Inhale and left your chest toward the sky. Exhale and lower your upper body toward the floor. Depending on your flexibility, you may be able to bring your forehead to touch the ground, or you may just settle on your elbows. If you experience any pain at all, gently disengage and bring your body back to all fours.
An assessment by a specific structural chiropractor to determine the cause and source of the sciatic pain is crucial in the treatment process.
If the cause of the sciatica pain is misalignments of the vertebra and/ or bulges in the spinal discs, then safe, gentle spinal corrections along with disc reducing exercises are used to correct the problem.
Come to Pivotal Chiropractic in Ann Arbor for a Chiropractor Who Puts You First!
We understand that healthcare choices are critical decisions and that you have many different options for relieving sciatica in Ann Arbor and the surrounding communities. If you have back pain, neck pain, or tingling or numbness in your hands and feet, it’s time to see a chiropractor. To schedule a complimentary consultation, where a conversation is never a commitment, contact us at 734-221-0362.