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5 Sciatica Stretches That'll Help Relieve Your Pain

5 Sciatica Stretches That'll Help Relieve Your Pain
5 Sciatica Stretches That'll Help Relieve Your Pain
If you are suffering from sciatic nerve pain then you know exactly how serious this condition can be. The sciatic nerve runs through your lower back and branches out through your hips and down through your legs.


Depending on the severity of your injury, sciatic nerve pain can range from mild discomfort to severe pain that can inhibit your ability to comfortably sit, stand, or even sleep. Luckily, there are some things you can do to help relieve this pain. Sciatica stretches can help to ease discomfort and start to correct the injury in your body.


Are you dealing with sciatic nerve pain? Keep reading below to learn five different sciatic stretches that will help to treat your condition.


1. Reclined Pigeon

This well-known yoga pose is perfect for opening up your hips. Start by lying on your back on a comfortable but firm surface, preferably a yoga mat.


Bend your knees and place your right ankle on top of your left knee. Firmly grab behind your left thigh and gently pull your thigh and knee towards your chest. Hold for a few breaths and then repeat on the opposite side.


2. Sitting Spinal Twist

This stretch works to create space and movement in your spine, which can relieve pressure on your sciatic nerve. Start seated with your legs out straight in front of you, flexing your feet upward towards your body.


Bend your right leg, placing your right foot in line with your left knee. Take your left elbow and place it on the outside of your bent right knee, to create a twist in your spine. Hold for a few breaths and repeat on the other side.


3. Cobra

Cobra is another great yoga pose to help alleviate compression on your sciatic nerve.


Start by lying stretched out on your belly. Bend your arms and place your hands in line with your shoulders. Gently press up, creating an arch in your back. Hold for a few breaths.


4. Knee To Opposite Shoulder

This stretch works to loose your glute and piriformis muscles. Start lying on your back, legs outstretched and feet flexed up.


Bend your right leg and grab it behind the knee. Gently pull your right leg across your body and up towards the left shoulder. Only pull it as far as is comfortable for you. Hold for a few breaths and then repeat on the opposite side.


5. Standing Hamstring Stretch

Sciatic nerve issues can cause your hamstrings to feel extremely tight. This stretch helps to alleviate that tightness and create space.


Place your right foot on an elevated surface that is below your hip level such as a table, chair, or ottoman. Straighten your right leg and flex your right foot.


Bend your body towards the outstretched leg as far as you comfortably can without feeling pain. Hold for a few breaths and repeat on the opposite side.


Other Treatment Options

Aside from stretching, there are a few other things you can do to ease sciatic nerve pain. When you first notice the pain, icing for 20 minutes intervals a few times a day can ease discomfort.


Anti-inflammatories can also be beneficial in relieving pain. Find out more by reading this article.


Trying Sciatica Stretches

These sciatica stretches, if done regularly, can help to relieve tension, stiffness, and pain experience with sciatic nerve issues.


With all stretches remember to only go as deep as is comfortable. If you are experiencing more pain while stretching you are pushing yourself too far.


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