How to Ease Sciatica with stretching

Sciatica is a common form of lower back pain. The compression of root nerves can cause pain in the lower back, leg, and even numbness. Stretching can help relieve these symptoms. This stretch is a yoga pose.

Difficulty: Easy

Instructions

1. Lay in the floor on your back with your legs out straight. You may want to place a folded towel under your head or neck for comfort.

2. 

   On the side where your sciatica bothers you, bend your leg so that your ankle is on top of the knee of the other leg. Your legs at this point should be in the shape of the number 4.

3. 

   Keeping your ankle on your knee, lift both legs off the ground and towards your body. Once your legs are close enough, reach out with your hands and pull your legs closer to your body.

4. Hold this position for a minute or two. Slowly let your legs back down. Rest. Then repeat.

Tips & Warnings

• Breathe slowly and evenly while stretching.
• Do not pull hard.
• Do not bounce or jerk. Keep a slow, steady stretch.

Resources

• Make the Bed Without Back Pain
• Clean the House Without Back Pain

[rudad5]

on 9/12/2009 i tried step 2 and it felt like i overstretched my sciatica in my hip couldnt stand for very long after i guess i shoulda been more careful.

[amberdusk]

on 4/26/2009 I'll try this and see if it helps better than other stretches I've used. I get sciatica pain when I have to sit for longer than a few minutes (including driving!) so this would be most helpful.

[vallain]

on 4/1/2009 I'll have to try this stretching exercise for my sciatica. I have another version that works pretty well, but good to have variety.

[bar10dr98]

on 3/5/2009 Sciatica is really painful, this stretch sounds easy and effective, thanks!

[meacham01]

on 12/8/2008 Stretching is key to relaxed muscles and not over doing. Great tips here.