Your back is composed of many disks stacked on top of each other. When a disk slips out of place, it can put pressure on the nerves in your body. Sciatica occurs when a disk in your lower back places pressure on your sciatic nerve. One of the longest nerves in your body, the sciatic nerve can cause low back pain and leg pain. Stretching can help to relieve some of the pain associated with sciatica. Always speak to your physician before beginning a stretching program for sciatica.
When your muscles are tight, nerve pain associated with sciatica can increase. This is particularly true for the hamstrings or the muscle group on the back portion of your leg, according to Spine-Health. When your hamstring muscles are very tight, this can place added stress on your lower back and increase pain. Keys to stretching properly include holding the stretch for at least 30 seconds, according to MayoClinic.com. Making bouncing, twisting or jerking movements can be especially harmful while stretching because they could lead to injury. Concentrating on holding the stretch may result in the tendency to hold your breath. Instead, concentrate on taking deep breaths in and out while you stretch to increase oxygen and blood flow through your body.
Stretching your hamstrings can reduce muscle tension. One example is lying on your back and pulling one leg in toward your chest, according to Spine-Health. Grasp the area behind your knee as you feel the stretch in the back of your leg. Flex your foot slightly to increase the stretch. Hold this position for as long as you are able, working your way up to 30 seconds. Lower your leg and repeat on the opposite side.
Yoga stretching poses can benefit your sciatica, according to “Yoga Journal” magazine. One example of a classic yoga pose is the downward-facing dog. This exercise requires you to bend your body into an upside-down “V” position, stretching your lower back and hamstrings. To perform this exercise, stand with your feet slightly wider than hip-width apart. Bend forward, touching your hands to the ground. Slowly walk your hands out, keeping your back straight. Hold this position for 30 seconds, then walk your hands backward to return to your starting position. Repeat two to three times.
Try These Exercises!
Sciatic stretches for the lower back can be performed at any time you experience sciatic discomfort. One example involves standing with your feet shoulder-width apart and your hands placed on your hips, according to Spine-Health. Slowly lean back, creating a curve in your lower back and feeling a stretch in your lower back. Hold this position for 30 seconds, then stand straight. Repeat as desired to relieve low back pain.
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