10
Stretches to Help With Sciatica and Lower Back Pain
Seated Piriformis Stretch
The piriformis muscle can compress the sciatic nerve when tight.
Stretching helps relieve pressure.
1.
Sit upright with one
ankle crossed over the opposite knee.
2.
Gently lean forward,
feeling a stretch in the glutes and hip area.
3.
Hold for 30 seconds and
repeat on the other side.
Seated Hamstring Stretch
Tight hamstrings contribute to lower back tightness. Stretch
them out to alleviate pain.
1.
Sit on ground with legs extended
in front of you.
2.
Bend forward from the
hips to reach for toes.
3.
Hold for 30 seconds and
repeat 3-5 times.
Kneeling Lunges
Kneeling lunges open up the hip flexors, which can improve
alignment and reduce back strain.
1.
Kneel on one knee with
the other foot forward and knee bent 90 degrees.
2.
Lean hips forward until a
deep stretch is felt in the hip of the kneeling leg.
3.
Hold for 30 seconds and
switch sides.
Seated Spinal Twist
Twisting stretches increase spinal flexibility and mobility for
pain relief.
1.
Sit with knees bent and
feet flat on the floor.
2.
Place opposite hand on
knee and twist torso to look behind you.
3.
Hold for 30 seconds and
repeat on the other side.
Cat-Cow Pose
Cat-cow gently mobilizes the spine and relieves tension.
1.
Start on hands and knees
in tabletop position.
2.
Inhale, arch back and
look up (cow pose).
3.
Exhale, round spine and
tuck chin (cat pose).
4.
Repeat 10 times.
Child's Pose
Child's pose is a resting posture that gently stretches the
lower back muscles.
1.
Kneel with toes together
and knees hip-width apart.
2.
Lower torso between
thighs and reach arms forward.
3.
Hold for 30 seconds,
breathing deeply.
Standing Quad Stretch
Open up tight quadriceps with this standing stretch.
1.
Stand upright and bend
one knee, grasping foot with same-side hand.
2.
Pull heel towards glutes.
Keep knees together.
3.
Hold for 30 seconds and
repeat with other leg.
Standing Figure 4 Stretch
The figure 4 targets the glutes and piriformis which impact
sciatica.
1.
Standing, cross one ankle
over opposite knee.
2.
Bend knees slightly, sit
back into hips.
3.
Hold for 30 seconds,
repeat on other side.
Standing Hamstring
Stretch
This move stretches the hamstrings using body weight for
resistance.
1.
Place leg on elevated
surface like chair or step.
2.
Maintain flat back, bend
forward at hips until stretch is felt in back of thigh.
3.
Hold 30 seconds, repeat
with other leg.
Standing Side Bend
Stretch the sides of the torso with this simple move.
1.
Stand with feet wider
than hips, knees slightly bent.
2.
Reach one arm overhead
and bend to the opposite side.
3.
Hold for 30 seconds,
repeat on other side.
Be sure to check with your doctor before starting any new
exercise program. With regular practice, these 10 stretches can help provide
relief from sciatic and lower back pain.
Frequently Asked
Questions
How
often should you stretch for back pain?
Aim to stretch for 10-30 minutes daily, focusing on areas of
tightness and pain. Stretch gently after warming up muscles.
What
can I do immediately for lower back pain relief?
Try a hot compress, Over-the-counter medication, gentle
stretches, or lie on your back with knees bent to relieve tension.
How
long does sciatica pain last if untreated?
Sciatic pain often goes away within 4-8 weeks with self-care.
See a doctor if symptoms persist longer than 6-12 weeks despite conservative
treatment.
