4 Stretches for Sciatica Pain

These sciatica exercises may help you reduce your sciatic nerve pain in your low back and leg.

Pelvic Tilt

Purpose: To strengthen the lower abdominal muscles and stretch the low back.

1. Lie on your back.
2. Exhale and tighten your abdominal muscles while pushing your belly button toward the floor and flatten your lower back.
3. Hold the position for 5 seconds.
4. Repeat the pelvic tilt 10 times holding the position for 5 seconds each time.

How can I tell if I’m doing the pelvic tilt right?  Place your pinky finger on your hip bone and thumb on your lowest rib (same side of your body).  As you tighten your abdominal muscles, the amount of space between your pinky finger and thumb should get smaller.

Knee to Chest

Purpose: To help reduce nerve compression in your low back, which may help alleviate lower back pain.

1. Lie on your back.

2. Starting with either your left or right knee and use your hands to gently pull the bent knee toward your chest.

3. Hold for 10 seconds.

4. Repeat the movement with the opposite knee.

5. Perform the movement 3 to 5 times holding the position for 10 seconds each time.

6. Next, use your hands to gently pull both knees toward your chest.

7. Hold for 10 seconds.

Repeat the movement with both knees 3 to 5 times holding the position for 10 second each time.

Lower Trunk Rotations

Purpose: To increase your spine’s mobility and flexibility.

1. Lie on your back with both knees bent upright and both feet flat on the floor (called the hook lying position).

2. While holding both knees together, rotate your knees to one side and hold for 3 to 5 seconds. You will feel a gentle stretching sensation in the opposite side of your lower back and hip area.

3. Next, contract your abdominal muscles and rotate both knees to the opposite side and hold for 3 to 5 seconds.

4. Repeat up to 10 times on each side.

All Fours Opposite Arm and Leg Extensions

Purpose: To strengthen your abdominal muscles, low back and stabilize those areas.

1. Begin by positioning yourself on all fours.

2. Contract your abdominal muscles to help keep your back flat and straight.

3. Raise one leg upward behind you and straighten in outward.

4. Hold for 3 to 5 seconds.

5. Repeat the movement on your opposite side.

When you can perform this exercise 10 times with tolerable pain, you can add arm movement with each leg extension:

1. Extend the arm (opposite side from the leg) upward and outward in front of your body.

2. Hold for 3 to 5 seconds.

3. Repeat on the opposite side.

4. Perform this exercise up to 10 times.

Obtain your doctor’s advice before beginning these exercises. Whatever your level of fitness, remember that even the best trained professional athletes exercise under the guidance of their doctor, physical therapist, or other healthcare expert.

 

— from an article in Health Central  https://www.healthcentral.com/condition/sciatica/exercises-sciatica-degeneratve-disc-disease