Sciatica is a common condition known to contribute to pain, tingling, and numbness in the lower back, buttocks, and legs. This problem occurs when the sciatic nerve—stretching between the lower back and lower legs—becomes pinched, irritated, or inflamed. While there are many ways to relieve this discomfort, stretching is one of the most effective ways to gently target nerve problems and ease symptoms. If you’re struggling with sciatica, here are three stretches to improve your comfort and mobility.  

3 Stretches to Relieve Sciatica Symptoms

1. Sitting Spinal Stretch

Sitting spinal stretch can help correct misaligned or compressed vertebrae, which may be placing pressure on the sciatic nerve. Begin this practice by sitting on the ground with your legs stretched out. Bend the right knee so that the foot is flat on the floor. Resting the left elbow on the right knee, shift your body toward the bent leg. Hold for three seconds and repeat on the left side.  

2. The Pigeon Pose

The pigeon pose is a yoga technique that helps stretch the back and open up the hips. For the reclining stretch, lie on your back and lift one of your legs. Bend the knee to a right angle and grasp your hands around the thigh for support. Next, gently lift your opposite leg and bend it so that the ankle rests on the other leg’s knee. Hold for a few seconds, release, and repeat by switching legs.

3. Knees to Opposite Shoulder

Lifting knees to the opposite shoulder is a great way to relieve tension affecting the piriformis and gluteal muscles—common spots where the sciatic nerve is pinched. This stretch begins by lying flat on your back with your legs extended forward. Bend the right leg and wrap your hands around the knee. Slowly, pull the bent leg toward the left shoulder. If it feels too painful or you experience resistance, loosen the stretch. Hold the stretch for about 30 seconds and release to the starting position—alternate legs and repeat.

Focused on providing natural and non-invasive treatments for a variety of physical conditions, Montvale Health Sport + Spine is an exceptional resource for sciatica relief. Located in Upper Bergen County, NJ, this rehabilitation clinic is staffed with chiropractic and physical therapy specialists who pinpoint pinched nerves. In addition to rehabilitative stretches, these caring professionals can also target sciatica through acupuncture, chiropractic adjustment, therapeutic massage, spinal decompression therapy, and more. To learn more about these options, visit this clinic online. You can also schedule a convenient consultation by calling (201) 391-8282.