Sciatica Stretches – 6 Stretching Exercises | How to Stretch | Precautions

Pain in the lower back or hip bone? It might be due to a Sciatica. There are various trainers that give certain exercises and pose to relieve pain from sciatica. But in all, Sciatica Stretches are very common.

So, with this post, we give you a brief overview of how you can do all these poses at your home. So, stick with us till the end. 

But before jumping directly to Sciatica Stretches list, let’s first discuss, “what is a sciatica stretch” and “to whom these stretches are beneficial” 

What are the Sciatica Stretches?

What are the Sciatica Stretches?

While talking about “Sciatica”, it is uncomfortable pain that is common in the bone of the lower part of the body. Majorly, it affects parts such as back, pelvis, and hips. 

For Instance, this condition (or pain) is associated primarily with the sciatic nerve. In general, the common cause for this painful condition is ruptured disk, from direct pressure on the sciatic nerve, spinal stenosis, and injury to pelvis or hip.

Note: Spinal Stenosis is a condition where the spine canal tends to narrow with time or by some injury.

So, to minimize the pain of sciatica, there is a set of six exercises that are called Sciatica Stretches.

Sciatica Stretches as Pain Reliever

In general, sciatica stretches are not 100% pain relievers but the majority of people found it helpful. For instance, sciatica stretching is not the only stretching that can help the person to minimize their pain. But these stretches are best for managing sciatica nerve pain.

However, if you have the following pain then you can try sciatica stretches.

  • Thigh and knee joints pain
  • Pain in hips while sitting and standing
  • Midline lower back pain
  • Pain in whole or some part of the pelvis

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6 Sciatica Pain Relief Stretches 

So, have you grabbed your stretching mat? If yes, then it’s time to guide you on how you can do sciatica stretches perfectly.

The following are the six Sciatica Stretches that help you to get rid of above-listed pain:

  1. Reclining Pigeon Pose 
  2. Forward Pigeon Pose
  3. Sitting Pigeon Pose
  4. Knee To The Opposite Shoulder
  5. Sitting Spinal Stretch
  6. Standing Hamstring Stretch

Now, let me guide you on how you can perform each stretch. So, follow these simple guidelines.

Reclining Pigeon Pose

Reclining Pigeon Pose Sciatica Stretches

Reclining Pigeon pose is not only one of the best stretches for sciatica but also an ideal stretch for beginners. In Sanskrit, Reclining Pigeon Pose calls to be Supta Kapotasana. This pose helps to stretch piriformis muscle which might be the cause of sciatica nerve pain.

So, “How can I do this at home?” This is how you can practice reclining pigeon pose. 

1. First, lie straight on your back.

2. Now, bring the right leg to a right angle and behold the thigh (more near to knee) with both of your hands. 

3. It’s time to lift the other leg to the middle— making hut roof shape or upside-down ‘V’. And place your right leg over the knee region of the left leg.

4. Try to hold the position for 10-15 seconds minimum. And then relax to normal back align.

5. Repeat the same procedure with the opposite leg. 

Note: Before jumping to the other pigeon poses, if you feel uncomfortable, then try to perform Reclining Pigeon Pose for at least 3 days. You can also seek the help of some professional physical therapists. 

Forward Pigeon Pose

Forward Pigeon Pose

Forward Pigeon Pose is meant to be called as one of the hip-opener forward bend stretches. And this pose itself is one of the most effective pain relievers from sciatica pain. 

This is how you can do it. 

1. First, align your all four limbs on the floor.

2. Now, move your right leg in the front of the body (to the hip region) while the left leg should be aligned horizontally to the ground. 

3. Fold the right leg to the lining of the waist, and now the right leg should make a perpendicular angle to the left leg. Meanwhile, stretch the left leg behind as much you can.

4. Now, lose the upper limbs and slowly transfer the weight to your legs. At this time, you sit up straight on either side of your legs.

5. While on sitting posture, take a deep breath and on exhaling when your body leans forward towards the front leg. You then try to touch your head to the ground with minimal support of hands.

6. Now, Repeat the above process for the opposite side.

Sitting Pigeon Pose

Sitting Pigeon Pose

This is last in our list of pigeon pose stretches. Sitting pigeon pose is the most likely to be the best for the people who are doing desk jobs. It gives a high strain to the lower back which not only helps in minimizing the sciatica pain but also other spinal conditions. 

Therefore, you should definitely try it, and this is how you can do this stretch.

1. Sit on the floor and rest your legs outwards to the front.

2. Now, bend the right leg and put it on the knee of the left leg in a way that your right ankle must be perpendicular to the left knee.

3. Slowly, start bending yourself towards the front area. And try to touch your hands to the toes of the left leg. But don’t overstretch on your first attempt.

4. Now, in that position, lock yourself for at least 15-20 seconds.

5. Repeat the following procedure for the other side.

Knee To The Opposite Shoulder Twist

Knee To The Opposite Shoulder Twist- Sciatica Stretches

This is a simple stretch yoga that you can do to get rid of any pain from loosening gluteal and piriformis muscles. 

To perform this stretch you have to 

1. First, lie on your back with your extended legs.

2. Now, bend one leg, let’s say, right leg towards your chest and clasp your hand around the knee region.

3. For beginners, start bending your folded clasped leg towards the inner side of the body (in this case towards the left). 

4. Hold the position for at least 20 seconds while taking long breaths.

5. When you start to feel pain due to stretching, slowly move your leg to the original place. 

6. Repeat the same procedure on a single leg for 3 times then switch the legs.

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Sitting Spinal Stretch

Sitting Spinal Stretch

This stretch is most helpful when you have sciatica pain by spine compress in vertebrae. With this stretch, your sciatica nerve gets revived from the extra pressure by the vertebral column.

Follow these pointers:

1. First, sit on the ground and rest your leg towards the front.

2. Now, bend your right knee and place the ankle beside (outwards) to the left knee. 

3. Place your left elbow over the knee of the right-folded leg, and squeeze the body towards the right. 

4. Try to hold the position for 20 to 30 seconds.

5. Now, repeat the same procedure for three times and then change sides.

Standing Hamstring Stretch

Standing Hamstring Stretch - Sciatica Stretches

When you have sciatica pain due to the inflammation and tightness of hamstring, then you should routinely exercise Standing Hamstring Stretches.

These are the following steps that guide you to perform your first Standing Hamstring Stretch:

1. Choose a block that has a height lower than your hip level and slightly upper than your knee. You can use some tabletops or your bed as a block.

2. Put one of the feet over the surface and keep it stretched straight.

3. Now, bend your body towards the elevated foot and try to touch your hands to the toes. Meanwhile, bend your head towards the knee. 

4. Hold the position for at least 30 seconds.

5. Back to the original position and try the same with another leg.

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Precaution While Doing Sciatica Stretches

These are the following precautions that you should consider;

1. Warming up: Before doing any stretching, you should do some warm-up exercises. This will decrease the chance of getting muscle cramps while stretching. 

2. Using Improper Stretching Techniques: Doing the right thing in the wrong ways could be disastrous. And this time, it could be disastrous for your health. In addition, it also increases the chance of getting dislocated joints.

3. Overstretching Your Muscles: Overstretching is not only painful but gets you in pain that could last for 4 to 5 days.

4. Don’t Hold Your Breath: In the majority of stretches, conscious breathing is more beneficial than holding breathing.

5. Stretching During Bone and Muscle Injury: In that case, you should avoid any serve stretching like forwarding pigeon pose. You can also take the help of trained professionals. 

Note: If your pain remains persistent for 3 to 4 days, then you should definitely consult an orthopedic physician. Based on your symptoms and severity of pain he/she may prescribe the best stretching exercise and medications to cope up with the symptoms.

General FAQ

Is a pregnant woman can do sciatica stretches?

Ans. Yes, a pregnant woman can do sciatica stretches. But you should avoid difficult stretching such as forward pigeon stretching. Some suggested sciatic stretches are seated piriformis stretch, table stretch, and hamstring foam rolling.

How long does it take for sciatic nerve pain to go away?

Ans. When you are stretching on a regular basis, it usually takes two to three weeks to get rid of sciatic pain.

What is the best stretch for sciatica?

Ans. Reclining pigeon pose, sitting pigeon pose, and standing hamstring stretch are the best stretches for sciatic pain. 

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