The shooting pain from sciatica flare-ups can be debilitating throughout the day. It severely impacts mobility and well-being, and you can’t always see the chiropractor for immediate relief. Luckily, there are ways to ease the pain at home. By keeping your muscles loose, you’ll reduce tension on the sciatic nerve and lessen the severity of lower back pain.

Ways to Achieve Sciatica Relief

1. Seated Hamstring Stretch

The sciatic nerve runs directly by your hamstrings, so it’s helpful to keep them loose. Sit on the ground with your legs straight in front of you. Bring your feet side-by-side and slowly reach forward. Wrap a towel over your feet and pull for a deeper stretch. You should feel the tension lessen on the bottoms of your thighs and in your lower back. Do this for 15 to 30 seconds several times each day.

2. Back Extensions

Lie flat on your stomach with your toes pointed backward and your palms flat on the floor below your face. Keeping your hips on the floor, slowly arch your back by pushing down. Keep your neck straight, focusing on the stretch rather than how far you extend. You should feel it throughout your core and especially in the lower back.

3. Knee to Chest & Shoulder

To stretch your gluteal muscles and hamstrings further, lie flat on your back with your legs outstretched. Slowly draw one knee into your chest and pull it down with your hands. Hold for 15 to 30 seconds, and then do the same with the opposite leg. You can also draw your knee to your shoulder or draw both knees into your chest. Make sure you breathe deeply throughout for a deeper stretch.

Sciatica pain doesn’t have to be a constant issue. Dr. Brian Augustine and the team at Augustine Chiropractic offer various treatment options such as physical therapy and chiropractic adjustments. Located in Wesley Chapel, FL, they can address neck and back pain, pinched nerves, and auto accident injuries. They focus on finding immediate and long-term solutions for patients, and you can count on personalized care. Call (813) 994-6008 to schedule a consultation and explore the practice further online. For news and health tips, connect on Facebook.