What is Sciatica?
Sciatica refers to pain, tingling or numbness caused by irritation of the sciatic nerve root or nerve roots leading to it. It can feel as though you are feeling pain in your buttocks, the back or side of your leg, or in your ankle or foot. It can be very severe and usually only affects one side.
What causes sciatic nerve pain?
Sciatic irritation is generally caused by something pressing on the sciatic nerve. This can be caused by:
- A bulging or ruptured disc
- Broken or damaged vertebrae
- Spinal stenosis is a narrowing of the spinal root canal.
- Arthritis of the back
- Bone spurs on the spine
- Pinched nerves or injury-related damage
- Inflammation in your piriformis muscles
- The Best Stretches to Help Sciatica Pain Relief
1. The Runner’s Lunge
Runner’s lunge is a deep stretch that targets the hips, hip flexors and groin. Many people make the error of using their legs to support their hips. You should let go of your hip muscles and allow your hips to relax so you can feel a deep stretch.
- Start in a plank position, with your hands below your shoulders and flat on the ground.
- Your right foot should be pointed towards the mat’s outer edge, next to your right pinky.
- Your forearms should be lowered to the right of your right foot. Then, relax your hips and lower back.
- For 30 seconds, breathe deeply and hold it. Switch sides
2. Sleeping Pigeon
The Sleeping Pigeon does a simple hip-stretching position and then lowers its chest to rest on top of the stretching leg. This creates a deeper feeling to the stretch.
Start in a plank position. Pull your right knee towards your right hand, tightening your abdominals. Place your right foot as close as possible to your left hand.
- Your back leg should be long. Keep your hips straight while you loosen your hips.
- Slowly lower your chest to the floor, allowing your forehead to rest on the mat. Your arms are extended overhead.
- Hold for 30 seconds. Slowly raise your chest, then step back into plank. Switch sides.
3. Extended Revolved Side Angle (Crescent Twist).
The standing position of the Revolved Extended side Angle stretches the back, hips, ankles, and legs.
- Standing, place your left foot on the mat. Lower the inside of your foot.
- Straighten your arms overhead with both hands and bend your right knee 90 degrees.
- Continue to relax your shoulders as you reach up and lengthen your back leg.
- Now, place your hands in a prayer position right in front of you chest.
- As you pray, keep your hands on your heart and press your elbow against your right knee. Relax your neck while you look up.
- Keep it going for 30 seconds, then switch sides.
4. Pyramid Pose
Pyramid Pose is a deep hamstring stretch, lower back stretch, and simple way to balance your feet on the ground.
Standing straight up, place your left foot in front of your right foot. This will make you feel like you’re standing on a balance beam. Your back foot is angled.
- Inhale and lift your arms up high, lengthening the spine.
- Slowly exhale and reach your hands to your shins or, if possible, the floor. If necessary, you can bend your front knee slightly.
- Relax your neck by letting your chest rest on your front leg. Relax your chest and stretch your hamstring.
- Keep it going for 30 seconds, then switch sides.
5. Forward Fold
Forward Fold is a basic yoga pose that stretches your lower back. It is also a great hamstring stretch.
- Reach your hands towards the feet with your knees slightly bent. Hold onto your calves or ankles.
- Place your nose near your knees and relax the back of your neck.
- As you stretch and bend your neck, breathe in and out gently through your nose.
6. Lying Spinal Twist
- The best stretch for glutes and back muscles is to lie in spinal twist.
- Place your left leg straight out and lie on your back. Bring your right knee towards your chest.
- Pull your left leg towards you by gently bringing your knees over your right knee. While you are doing this, keep both your shoulders on the ground.
- For 30 seconds, hold the position and then switch sides.
7. The Seated Spinal Twist
You can stretch your piriformis by doing seated spinal twists. This muscle is located just below your hip bones and sits deep in your hips.
- Place your legs out in front of yourself on the ground.
- Cross your right foot as close to your hip as possible.
- Your left arm should be wrapped around your right knee. Pull it towards your body. Turn your left arm slightly to the right.
- For 30 seconds, hold the position and then switch sides.
8. Figure 4
The seated figure four stretch can be a great way to open your hips and relieve the dull, low-back pain that can result from too much sitting.
- As you place the other leg on the opposite ankle, keep your spine straight.
- Keep your back straight while leaning forward towards your calf.