How to Stretch for Sciatica Nerve Pain

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To stretch for sciatica nerve pain, lay on the floor near a wall for stretches to decrease pressure on the sciatic nerve. Stretch the piriformis muscle for relief from sciatica nerve pain with help from a physical therapist in this free video on physical therapy treatments.

Part of the Video Series: Physical Therapy Treatments
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Video Transcript

Hi, my name is Tricia Trinque and I am a physical therapist at Seabreeze Physical Therapy, and today we are going to be demonstrating some exercises that you can do to safely stretch regarding sciatic nerve pain. You will need the following materials: a floor to lay down and do your exercise on in addition to a wall, as we will be placing our feet on the wall to get into proper position. We are going to start with our feet on the wall in what we call a 90 90 position with the knees at a 90 degree angle and the hips at a 90 degree angle. We are going to start by taking a nice deep breath in through the nose, breathe in. And as you blow out gently press the ribs down, the heels into the wall, lifting the that is it, lifting the lower part of the hips up off of the table. And this allows the spine to open up and decreasing the pressure on the sciatic nerve. We hold this position for three to five seconds and then slowly lower, not dropping, down back on to the table. And relax. We repeat this ten times. Next, we are going to be stretching the piriformis muscle which is a muscle that crosses directly over the sciatic nerve in a horizontal position. We will cross the top leg over the bent knee and Michelle will take her hands behind the bent knee gently pulling towards her chest to stretch the piriformis muscle which again is a horizontal muscle crossing the sciatic nerve, holding for 20 to 30 seconds, for a nice gentle stretch. My name is Tricia Trinque with Seabreeze Physical Therapy, and we have shown stretches to help relieve pressure off the sciatic nerve. Should you have any additional pain or discomfort please contact your physician or physical therapist.

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