How to Use Stretching to Treat Sciatica
Sciatica is a painful condition caused by compression of the sciatic nerve. In most cases, the piriformis and other gluteal muscles are involved. Symptoms include muscle tension, pain, numbness, tingling and loss of function of the legs and buttocks. Stretching can help. For this article, let's say the right leg is the dysfunctional leg, with the left leg being healthy and pain-free.
Instructions
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Find a comfortable yet stable surface to lie down on. Lie on your back and bend the knee of your right leg, placing your right foot next to your left knee. Using your hands, push your right knee across your body and over your left leg until you feel a good stretch in your right buttocks and outer thigh. You may need someone to assist you by pushing your leg for you.
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Hold the stretch for five to 10 seconds, then release and return to a resting position. To get a greater stretch, place your right foot on the outer side of your left knee, and then proceed with the stretch.
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Extend your right leg while lying down. Turn it inward, and try to put the inside of your right foot flat on the ground. You may need someone to push your foot down for you. This stretches the glutes and hip rotators. When you have sciatica due to a tight piriformis muscle, in most cases, the foot will naturally rotate outward, so turning the foot inward will decrease the tightness of this muscle.
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Do the "Figure 4" stretch. Sit in a chair with the right leg crossed over the left. Your right knee should be sticking out, not crossed closely across the left. Just make sure your modesty isn't compromised.
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Slowly bend forward until you feel the stretch in your right buttocks and hip, hold it, then release. The higher your right knee, the tighter the muscles, so you can use this as a progress indicator.
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Stand up, and cross your left foot over your right foot. Your feet should be touching, with the outer side of your left heel touching the outer side of your right pinky toe. Slowly bend forward, and try to touch the ground. Stop when you feel the stretch in your right buttocks, hip and hamstring. To increase the stretch, turn your right foot inward, and then start the stretch, as this lengthens the piriformis muscle.
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Tips & Warnings
Don't stretch beyond your limits, and if someone is assisting you, be sure to say when to stop pushing. You could cause serious physical harm by stretching past your limits.
