Getting to know sciatic stretches

Pain from sciatica may be difficult to manage and can sometimes affect your daily life and activities.

You may feel that just taking medication and resting doesn’t provide much relief. In such cases, additional remedies, like stretches, may help in recovery.

About the sciatic nerve

The sciatic nerve is the longest and largest nerve in the human body. It starts in the lower spine, passes deep into the buttocks, down the back of the thigh, and all the way into the heel and sole of the foot.

Any type of pain or neurological symptom that comes from the sciatic nerve is called sciatica. It’s a common condition that can affect anyone.

Common causes of sciatica include:

• a herniated disk
• narrowing of the lower spinal canal (lumbar spinal stenosis)
• degenerative disk disease, which is a condition where one or more discs in the back lose their strength
• pregnancy
• back injuries that put pressure on the sciatic nerve

Sciatic stretches that may help

Stretching and exercising may help loosen up your sciatic nerve, ease pain, and reduce irritation and inflammation. They may also help maintain a healthy spine and lower the chance of future flare-ups. But to avoid further injury, anyone with sciatica symptoms should consult their doctor before stretching.

The following three stretches will help increase flexibility and strengthen your back, core, and leg muscles. They are the:

• standing hamstring stretch
• back flexion stretch
• sciatic nerve glide exercise

Standing hamstring stretch

Tightness in the hamstrings can pull on your pelvis and increase stress on your lower back, causing irritation to your sciatic nerve, according to a small 2021 study of athletes.

Follow these steps to perform this exercise:

1. Stand upright and rest one foot on a platform, such as a low stool or stair step, so it’s higher than the other foot but still below hip level.
2. Straighten the elevated leg and flex the foot so that the toes point upward.
3. Keep your back straight and begin to bend forward slightly from the hips, moving the torso down toward the leg to engage the hamstring.
4. Only bend down as is comfortable. Do not overstretch. Your spine and hamstring will lengthen with repetition.
5. Hold the pose for 30 seconds or less, depending on your comfort level.
6. Release and repeat on the other side.

You should aim for 2–3 repetitions on each leg.

Back flexion stretch

Back flexion exercises stretch your mid and lower back tissues and reduce compression on your spinal nerve roots. They also aid in spinal mobility, strengthening your abdominal muscles and relieving spinal and abdominal muscle tightness.

Follow these steps to perform this exercise:

1. Lie on your back and gently pull your knees to your chest with both hands until you feel a comfortable stretch in the mid and lower back.
2. You can advance the stretch by slowly moving your head toward your knees.
3. Hold the position for 5–10 seconds and then return to the starting position.

You should aim to complete 4–5 repetitions.

Sciatic nerve glide exercise

This seated sciatic nerve glide exercise helps to relax and reduce sensitivity in (desensitize) your sciatic nerve. It also helps improve the range of motion in your legs.

Follow these steps to perform this exercise:

1. Sit upright on a chair and extend one knee straight in front of you while keeping your other foot flat on the floor.
2. Flex your ankle slowly so that your toes are pointing upward.
3. Continue bending your ankle, pointing your toes away from you and then toward you.
4. You can perform a more advanced version of this exercise by bending your head forward and bringing your chin toward your chest.
5. Perform the exercise 15–20 times on each leg.

You should aim to complete three rounds for each leg twice each day.

How to manage episodes of sciatic pain

Sciatica usually improves in less than 4–6 weeks. You may consider the following home remedies to ease pain and discomfort:

• applying hot or cold packs to your lower back to decrease inflammation
• resting for a couple of days following a flare-up
• performing light exercises such as walking, swimming, or aqua therapy
• practicing good posture
• avoiding long periods of inactivity, which may worsen symptoms
• engaging in exercises to increase core strength
• stretching to relieve sciatic pain

Alternatively, choosing physical therapy as a treatment option may lead to a faster recovery from sciatica. This may be slightly more effective in the long term, as it may help prevent future flare-ups.

Advice on exercise safety

When exercising, it’s important that you listen to your body and stay away from any activities that may cause pain. Although it’s important to increase strength and flexibility in the back, core, and legs, it’s also important to do so slowly and safely.

Keep in mind that certain sports and exercises may worsen sciatica symptoms. For example, you may consider avoiding some high impact sports such as running, football, or tennis. They put sudden and intense strain or rotational force through your back and can potentially worsen any underlying symptoms.

To prevent increased pressure on the sciatic nerve, it’s advisable to avoid exercises that include jumping, bending forward, twisting, or lifting both legs simultaneously. These include:

• bent over rows
• burpees
• double leg raises
• weighted squats

Medication to manage sciatic pain

In addition to home remedies and stretching exercises, over-the-counter (OTC) medications like aspirin or ibuprofen may help lower inflammation and swelling and ease pain.

Additionally, your doctor may prescribe the following:

• anti-inflammatories, like naproxen (Naprosyn) and celecoxib (Celebrex)
• muscle relaxers for spasms, like cyclobenzaprine (Amrix) and baclofen
• tricyclic antidepressants, like amitriptyline and doxepin (Silenor)
• antiseizure medications, like gabapentin (Neurontin) and pregabalin (Lyrica)
• steroid injections, like cortisone

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Contacting a doctor

Sciatica symptoms are usually felt along the nerve path, affecting only one side of the body.

People often describe sciatic pain as a shooting, sharp, or burning sensation deep in the buttocks accompanied by tingling or numbness in the affected leg. This pain may worsen with sudden movements.

You should contact your doctor if:

• Your symptoms haven’t improved after around 4–6 weeks of trying home treatments and OTC medications.
• Your symptoms are getting worse.
• Sciatica is stopping you from performing your usual day-to-day activities.

Your doctor may prescribe medication or suggest that you attend physical therapy.

Summary

Sciatica is a common condition that can be difficult to manage. Various ways of decreasing pain and reducing inflammation include anti-inflammatories, stretching, and physical therapy.

Before attempting any stretching exercises, it’s important to contact a doctor to avoid the risk of additional injury and pain.

Also, if you experience persistent sciatic pain that does not improve after a few weeks, it’s advisable to consult a doctor.

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