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Sciatica flare-ups can cause sharp, excruciating pain at any time. Muscle tension is a common contributor, which is why stretching is one of your best defenses. The following list provides a few highly effective options to do at home or at the office between sessions with your physical therapist.

Which Stretches Can Reduce Sciatica Pain?

1. Hamstring Stretches

Your hamstrings, which run on the back of your thigh, can contribute to the muscle tension that triggers sciatica flare-ups. The best way to stretch them is by fully extending your legs and reaching toward them with both arms. You can do this while standing or sitting on the floor. Reach until you feel the stretch throughout your thigh, buttocks, and lower back. For assistance, you can wrap a towel around your foot to pull with.

2. Knee-to-Chest

physical therapistAnother way to target the hamstring, buttocks, and lower back is knee-to-chest stretches. Lie on your back with your legs extended. Slowly draw your knee to your chest and hug it. You can pull it to each shoulder for a deeper, more targeted stretch. This is a great stretch to perform in bed in the morning, a time when people are often stiff.

3. Spinal Twists

For a full lower-back stretch, sit on the ground with your legs outstretched and back straight. Bend one knee and place it over the other outstretched leg. Twist slowly in the opposite direction. You should feel the stretch throughout your side and lower back. This is a great tool for stretching your vertebra—a common culprit of sciatica pain.

 

If you’re looking for a physical therapist for your sciatica pain, contact the team at Step By Step Physical Therapy. With four convenient locations throughout Warsaw, Akron, and Attica, NY, they focus on creating custom rehabilitation plans for each patient and help with a number of conditions, including sports injury treatment, arthritis care, and general back and neck pain. Call (585) 786-8700 to schedule an exam with a physical therapist today.

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