Sciatic Exercises & Stretches to Relieve Pain


Sciatica is a very specific type of pain; it's related to the compression of the vertebra within your spine, which in turn presses on your nerves, causing pain. By making use of sciatic exercises and stretches to relieve pain, you can get the spine to expand and ease the pressure on your spinal cord. Strong muscles and a healthy backbone are the keys to easing sciatica.

The Overall Situation

  • According to, sciatica results when the root of your sciatic nerve is squeezed, typically around the spinal column. This can cause a numb or burning sensation, tingling or pain anywhere from your behind to the backs of your thighs, down into the feet.

    Before starting any sort of sciatic exercises and stretches to relieve pain, check with a chiropractor, physiotherapist or a specialist in the treatment of back and lower body pain. Always do these exercises with a trained professional's supervision. Get a professional to diagnosis exactly what's causing your pain, so you can tailor your exercise program accordingly.

Herniated Disk

  • The website describes exercises for different types of sciatica. For a herniated disk, lie on your stomach, and then prop yourself up on your elbows while keeping your hips down on the ground. Initially, hold for five seconds at a time for 10 repetitions. Work up to holding this position for 30 seconds for each repetition.

Spinal Stenosis

  • This disease is much like carpal tunnel syndrome, which is a constricting of the nerves by the surrounding tissue. However, with spinal stenosis, bone spurs can grow in on the nerves. You can use a back flexion exercise to help stretch the muscles of the lower back. Lie on your back and gently pull your knees up to your chest as far as is comfortable. You want to feel a good stretch to your back, but not pain. Hold for 30 seconds, relax, and repeat until you do four to six repetitions.

Degenerative Disc Disease

  • This can be a particularly painful disorder, depending on the extent of your spine's degeneration. A simple exercise to use in this case is called the hook-lying march move. Lie on your back, bend your knees, tighten your stomach muscles and slowly raise one leg so that your foot is about three to four inches above the floor. Then lower it and raise the other. Do this "marching" for 30 seconds, and do two or three repetitions. Take a break between each bit of "marching"---about 30 seconds.

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