8 Best Stretches for Sciatica Pain, According to a Personal Trainer
Tingling down the back of your leg? Shooting pain in your hip? Dealing with sciatica pain can be incredibly challenging, especially when it affects your daily activities and overall quality of life.
However, the right stretches can make a huge difference in alleviating discomfort! Chris Freytag, a certified personal trainer, fitness instructor, health coach, and founder of Get Healthy U TV, offers more insight into the causes and symptoms of sciatica, plus eight stretches she swears by to help relieve her own sciatica pain.
Sciatica: Symptoms and Possible Causes
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The sciatic nerve is the longest and largest nerve in the human body, starting in your back and ending in your toes. Sciatica is pain, tingling, or numbness that comes from the irritation of the sciatic nerve or the nerve roots that lead to the sciatic nerve.
Symptoms of sciatica can vary greatly by individual but most commonly include pain that begins in the lower back and radiates down one or both legs. This pain can range from mild to severe. You may notice that sciatica pain might worsen when sitting, standing, or walking for extended periods.
In general, sciatic irritation comes when something is pressing on the sciatic nerve. There are several things that can be the root cause of sciatica, including:
- A ruptured or bulging disc
- Damaged or broken vertebrae
- Spinal stenosis (which narrows the spinal root canal)
- Arthritis of the back
- Bone spur on the spine
- Pinched nerve or damage from injury
- Inflammation in your piriformis muscle
- Pregnancy
In general, though, most cases of sciatica will not require serious medical treatment and will resolve themselves over time with proper self-care and stretching.
The following are eight stretches for sciatica recommended by personal trainer Chris Freytag. For the most relief, try to complete these stretches at least a few times a week.
1. Single Knee-to-Chest Stretch
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The single knee-to-chest stretch is a great way to relieve muscle tension caused by sciatica. You’ll get the most relief in your lower back and hips.
How to do it:
- While lying on your back, place your hand behind one knee and gently pull it towards your chest.
- A comfortable stretch should be felt in the lower back and buttocks.
- Hold the stretch for 30 seconds while breathing and switch legs.
2. Sleeping Pigeon
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The sleeping pigeon takes a basic hip-stretching pose and, by lowering the chest down to rest over the top of the stretching leg, adds a deeper sensation to the stretch.
How to do it:
- Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
- Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
- Slowly begin to lower your chest over your front shin, relaxing your forehead on the mat flat on the floor and arms stretched overhead.
- Breathe and hold for 30 seconds. Slowly lift your chest up, step back into the plank, and switch sides.
Modification: If this is too painful for your knee, flip over onto your back and do the same stretch in a supine position.
3. Cat-Cow Stretch
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The cat-cow stretch is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.
How to do it:
- Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
- Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds up like a cat.
- Then press the crown of your head away from your tailbone so your back gently curves downward. Let the curve happen naturally.
- Repeat this for 30 seconds.
4. Glute Bridges
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The glute bridge is a classic stretch that works the chest, neck, spine and hips and also strengthens the glutes, core and lower back.
How to do it:
- Lie on your back with your knees bent, your feet flat on the floor, and your hands at your sides.
- Tighten your abdominals as you lift your hips so your shoulders, hips, and knees are in a straight line, like a bridge.
- Squeeze your glutes and hold this position for a count of 10, then lower your hips.
- Repeat slowly for 1 minute.
5. Lying Spinal Twist
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The lying spinal twist is one of the best stretches for back muscles and glutes.
How to do it:
- Lie on your back and stretch your left leg out long. Pull the right knee in towards your chest.
- Gently pull your knee over your left leg towards the ground. Keep both shoulders on the mat while you do this.
- Hold for 30 seconds and switch sides.
6. Seated Spinal Twist
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Seated spinal twists can help you stretch your piriformis, the muscle that sits deep into the hips just behind your hip bones.
How to do it:
- Sit on the floor with your legs extended out in front of you.
- Cross your right foot over your left leg as near to the hip as you can.
- Wrap your left arm around your right knee and pull it toward your body. Slightly twist to the right.
- Hold for 30 seconds and switch sides.
7. Figure Four
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The seated figure four stretch is a great hip opener and will also help relieve the dull, low-back ache that can come from sitting too much.
How to do it:
- Keep your spine straight as you place one ankle on the opposite leg.
- Lean forward toward your calf while keeping a straight back.
- Hold for 30 seconds and switch legs.
8. Seated Sciatic Nerve Flossing
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Nerve flossing or gliding involves gentle movements that aim to floss or glide the sciatic nerve through its surrounding tissues.
Nerve gliding helps to free up the nerve, reducing the compression and allowing it to move more freely. It’s like giving the nerve a little more space to breathe and function properly. It involves performing gentle stretches in opposite directions to pull the nerve back and forth.
How to do it:
- Sit tall in a chair with your legs shoulder width apart and feet flat on the floor.
- Extend one leg straight, flex the foot toward the body, and tilt your head backward.
- Next, bring your head forward and down so your chin is near your chest and point your foot.
- Repeat this motion for 30 seconds, and then switch legs.