Stretches For Sciatica


This pain can be anywhere from annoying to down right agonizing. A chiropractic doctor can help those suffering from sciatica by making adjustments to the spine and relieving the pressure on the sciatica nerve. They may also instruct you on some easy exercises to do at home which will help strengthen the muscles around the sciatic nerve which will help you to avoid more pain or relieve the minor pain you may feel between visits. Here are 5 easy stretches that will help ease and avoid sciatica.

Arched Back Stretch

You begin this exercise by laying face down on the floor or on an exercise mat with your legs extended all the way out behind you. Slowly lift your head and arch your back using the support of your upper arms with your body. Hold this position for as long as possible.

Rotation Stretching

Begin this exercise by sitting comfortably and and then turning your shoulders as far as possible, you will be able to feel the muscles stretching in both your upper and lower back. Do this stretch first to one side and then the other holding the stretched position for several seconds each time.

Side Ways Bending

For the side ways bending stretch you again begin by sitting in a comfortable position. Clasp your hands and extend them over your head. With your arms still extended bend your body to the side and hold there for a few a seconds. Repeat the stretch in the opposite ROM.

Hamstring Stretch

In order to provide for the strengthening of muscles all along the sciatic nerve including a hamstring stretch will help strengthen the muscles along the nerve in your upper thigh area. The easiest way to do a hamstring stretch is to sit on the floor with your leg extended and the other folded. Reach down and touch your toes holding the position to the count of ten. Repeat the stretch changing legs.

Abdominal Stretches

For an easy and effective abdominal stretch lay on your back on the floor with your feet on an exercise ball. Place your hands behind your head and pull your belly button to your spine while you flatten your lower back against the floor. Slowly bring your shoulder blades 1-2 inches off the floor while keeping your neck straight and your chin up. Hold for a moment and then repeat 5 to 6 times.

These five simple exercise can help relieve and avoid much of the pain associated with sciatica.

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