8 Sciatica Stretches That Prevent and Relieve Hip and Lower Back Pain

Stretching is amazing, and you have to try it, especially if you’re dealing with sciatica pain. May this condition inspire you to experiment with your body and eventually find a new solution to your pain.

The sciatic nerve is the longest nerve in your body. It goes all the way from the spine through your buttocks and down your legs. The pain usually strikes in one side, and affects the normal function of the thigh and the muscles that press on it.

We give you 8 sciatica stretches that will relieve your condition and make the pain disappear.

  1. Sciatica mobilizing stretch

Lie on the floor and keep your knees bent. Put a cushion under your head. Bring one knee toward your chest, and “hug” it with both arms. Extend your leg upward, and count to 30. Bring it back to the original position. Extend the leg that’s still on the floor as much as your body allows.

You can also place a pillow under the knee for a better support. Do three repetitions for each leg and take deep breaths while doing the stretch.

  1. Both knees to chest stretch

Lie on the floor and place a pillow under your head. Put your hands on your knees, and bring them towards the chest. Hold your body in this position for 30 seconds, and bring it in its original position. Do three repetitions and take deep breaths during the stretch.

  1. Piriformis muscle stretch

Lie on the floor and support your head with a pillow. Bend your knees, and cross one leg on its opposite knee. Gab the thigh of the leg that has its foot set on the floor. Make a gentle pull to bring it to the chest until your feel the stretching in your butt on the side of the raised leg.

Hold your body in this position for 30 seconds, and go back to your normal position. Do three repetitions for each leg.

  1. Cat-camel pose

Stand on all four, and make sure your arms are straightened right below the shoulders. Keep your knees and hips in the same line. Exert the pressure on your abdomen and push your back upward until you create a cat-like arch. For optimal results, bring your head toward the mat.

Hold in this position for 10 second. For the camel pose, you should lower the middle of your back in some sort of a reversed arch. Hold your head up for a deeper stretch and count to 10. The up-and-down movement will give you a nice stretch, but make sure you keep your arms straight. Do 10-12 reps.

  1. Standing hamstring stretch

Stand in front of a bench or any other object that’s hip-width high. Elevate one leg, and rest the heel on the object. Keep your legs straight and don’t lock you knees. Bend at your waist and keep your spine straight. You should feel the stretch in the back of the leg you have elevates. Hold in this position for 30 seconds and release. Do 3 reps for each leg.

  1. Frog pose (advanced)

Stand on all four, and place your hands on the yoga mat. Widen your knees. Make sure the inside of your calf and the foot of each leg touch the floor. Lower your body to your forearms. Hold in this position for 30 seconds, and do three repetitions.

  1. Two knee twist

Lie on your back and keep your knees bent. Place a pillow under your head. Form a ‘T’ with your arms, and keep your shoulders flat. Rotate the knees to one side and count to 60. Switch sides and do three reps for each side.

  1. Child’s pose

Stand on all four, and slowly extend your arms forward while lowering your body into a crouch.

Try each of these stretches and you will soon feel better. Say ‘goodbye’ to the pain in your hips and lower back.

Source: Power Of Positivity


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