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3 Effective Stretches for Relieving Sciatica Pain January 26, 2018

Lincoln, Lancaster
3 Effective Stretches for Relieving Sciatica Pain, Lincoln, Nebraska

Lower back pain, burning, and numbness from sciatica can be debilitating. If you are suffering from this spinal condition and cannot find relief with medications or injections, a few simple exercises will help loosen your back and hip muscles to lessen discomfort. Below are the best stretches for feeling better naturally. 

Effective Sciatica Stretches 

1. Standing Hamstring Stretch 

Tightness in the hamstrings can put pressure on the sciatic nerve. Loosen your muscles by completing a standing hamstring stretch. Grab a chair or find a surface that is either below your hips or right alongside them.

Place your right foot on the object, flexing it so your right leg is straight. Bend the knee slightly if your leg is especially tight. Next, lower your upper body down toward your foot. Release your hip downward. You should feel a good stretch but no pain. Hold the pose for 30 seconds, then repeat on the left side. 

2. Seated Spine Stretch 

Lincoln-SciaticaCompressed vertebrae in your lower spine may be causing your sciatica symptoms. Ease the pressure on your sciatic nerve by completing a series of seated spine stretches. Start by sitting on the ground with your legs extended. Flex your feet upward.

Bend your right knee and place your right foot flat on the ground next to your left knee. Keep the left foot flexed. Take your left elbow and put it alongside your right knee. Turn your body to the right, holding the position for about 30 seconds. Repeat the exercise three times, then switch to the left side. 

3. Seated Pigeon Stretch 

A seated pigeon stretch opens the hips to relieve spinal pressure. Complete this pose by sitting on the floor with your legs stretched in front of your body. Bend your right leg. Next, put your right ankle on top of your left knee. Lean forward slightly so your upper body extends toward your thigh. Hold for 15 to 30 seconds, then repeat with the left leg. 


If you have questions about your ability to complete these stretches, talk to your doctor or physical therapy professional. You may also want to try additional, natural treatments for ending discomfort. Trigger Point Myotherapy in Lincoln, NE, focuses on  trigger point treatments for pain relief. To learn more about how a trigger point expert can relieve your sciatica symptoms, call (404) 228-8955 today. For information about their services and the conditions they treat, visit their website

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