Best Sciatica Stretches for Different Causes of
Stretches are one of the best therapy for relieving sciatic pain. However, depending on the
cause, there are different types of sciatica stretches that are better suited for
Sciatica can be due to spinal stenosis, herniated disc or
piriformis syndrome. Sciatica resulting from them is different and is best treated differently with the kind
of stretch for relieving pain, since the pain can be anywhere from foot, leg, thighs, buttocks or the lower
Stretches for sciatica caused by herniated disc
is meant to help the pain move from the areas such as the feet, legs or thighs towards the lower back (a sign
that the stretches are helping). The best stretch for this is the cobra / sphinx
To do the cobra / sphinx stretch, start by lying on your stomach
and then shoring up the upper body with your elbows while ensuring that your hips are on the floor. Hold this
upright position for at least five seconds or more the first day, increasing to 30 seconds each time you do
it. After you can do this routinely without problems, push your upper body higher with the palm of your hands
so that your arms are straight. This position should be kept for at least a few seconds and done ten times.
This is one of my favorites and has helped me immensely. I generally tend to do it longer; however, you and
your body will know what is best for you.
One of the best stretches for sciatica from spinal
stenosis, is a stretch in which you lie on your back and pulls your knees with your hands to
your chest until you feel a stretch that is doable and comfortable. Hold this position for 30 seconds and
then return to the relaxed state. This should be done at least six times.
A great stretch for sciatica caused by piriformis
syndrome is to lie flat on your back with both your legs against the floor. Flex one of your legs
knee and hip, and using the opposite hand grasp the knee to stretch it towards the holding hand’s shoulder.
While doing so, use the other hand to grasp the ankles and stretch it outwards. Both the stretches should not
be forced, but kept at the maximum stretch for up to 30 seconds. Then let go and start again, and do so at
least three times.
stretch that I tend to do a lot, since it can be done while sitting on a chair, is a lot easier than
hese stretches, amongst the many, are easy and effective and are
the best stretches for sciatica. As long as you know the primary cause of your sciatica, you can use the
appropriate stretch, along with other stretches to relieve the excruciating sciatic pain and overcome this