Best Sciatica Stretches for Different Causes of Sciatica    


sciatica_stretchesStretches 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.

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 back.

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 extension.

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.


Another piriformis stretch that I tend to do a lot, since it can be done while sitting on a chair, is a lot easier than the above.

T 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 debilitating problem.


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