Sciatica is a medical condition that includes sciatic nerve pain and symptoms. It can be debilitating for many people and thus, it’s important to learn about the causes of this condition as well as the best ways to prevent it. This article will discuss some of the best 12 stretches to prevent sciatica
What is Sciatica?
Sciatica is a medical condition that causes pain in the lower back and leg. It’s caused by compression of the sciatic nerve, which runs through your hips, buttocks and legs.
The most common cause of sciatica is a herniated disc—the result of too much pressure on your spinal discs. The disc bulges out and presses against nearby nerves, creating inflammation and pain. Sciatica can also be caused by other factors such as pregnancy, obesity or even poor posture!
Sciatica can cause numbness, tingling and weakness in your lower leg. If left untreated for a long time it might lead to permanent nerve damage so make sure you get this checked out if you’re experiencing these symptoms!
Causes of Sciatica
Sciatica is often caused by a herniated disc, which occurs when a ruptured or bulging disc pushes against the spinal cord. The resulting pain and discomfort can vary from mild to severe.
One of the most common causes of sciatica is a pinched nerve in your lower back. The pinched nerve can occur due to muscle spasms, tight ligaments that surround your spine, or even trauma to your back that causes inflammation and swelling around the nerve root exiting the spine.
Other possible causes include:
- A bulging or herniated disc may be responsible for sciatica symptoms if it’s pressing on nearby nerves in your low back or pelvis (this is called radiculopathy).
- A ruptured disc—in which there’s no longer any space between two vertebrae—is also another potential culprit because it can put pressure on nearby nerves when sitting for long periods at work or playing sports like golf or tennis where you bend forward repeatedly
Symptoms of Sciatica
Sciatica is a condition where the sciatic nerve, which runs from your lower back down through your buttock and leg, is irritated. This irritation causes pain that radiates from your lower back down the buttock and leg. The pain can be worse when sitting or standing up straight. It may also be worse when bending forward (such as when reaching for something), or even when going up or down stairs or walking/running.
If you have these symptoms, then there’s a pretty good chance that you’re dealing with sciatica—but there are also other conditions that could account for your pain (and they all need to be ruled out before making any diagnosis). So make sure to see a doctor if you think this sounds like what’s happening to you!
Diagnosis of Sciatica
After you’ve been diagnosed with sciatica, your doctor may also recommend that you see a physical therapist for rehabilitation. The American College of Physicians recommends that people who have had sciatica for less than six months begin physical therapy within two weeks after their first symptoms. This should be followed by at least 12 weeks of regular exercise with the guidance of a physical therapist.
If you’ve had sciatica for longer than six months or if your pain has worsened despite using self-care techniques, it’s time to consider seeing a doctor again and asking about nerve conduction studies (NCS) and electromyography (EMG). An NCS measures how well your nerves are sending signals through your spinal cord while an EMG checks the electrical activity in muscles around an injured nerve root. Both tests can rule out other causes of pain such as pinched nerves in the neck or shoulder area, muscle spasms or other conditions like muscular disorders.
These 12 Stretches Can Help You Stave Off Sciatica
If you’re suffering from sciatica, it’s important to take steps to reduce the pain. These 14 stretches are just some of the recommended ways to do so. I recommend doing them every day at bedtime and when waking up in the morning, but they can be done throughout the day as well.
How often? At least three times per week (although more is better).
How long should I hold each stretch? Hold for one minute on each side; these are not “brief” stretches! However, if you feel any discomfort or pain during these exercises then discontinue immediately and seek out medical advice before continuing with any other exercises or physical therapy treatments that may aggravate your condition further by causing more pain or injury than before starting treatment again with healthcare professionals who know what they’re doing (like me).
For example: if you experience sharp pains while performing these movements then stop immediately because they could be dangerous especially if done improperly by someone else who doesn’t know exactly what’s going wrong inside their body right now as well as how best treat it effectively without hurting themselves further than necessary which will make matters worse over time instead making them better faster than expected once again making life easier overall without any setbacks whatsoever thus allowing everyone involved regardless whether alive today here right now alive tomorrow still living tomorrow etcetera ad infinitum.”
1. Low back stretch.
It’s important to stretch the back of your legs and buttocks. A great way to do this is with a low back stretch that can help improve blood flow in those areas, which has been shown to decrease pain from sciatic nerve compression. Here’s how:
- Start by sitting on the floor with your knees bent and feet flat on the ground. Bend forward at about a 90-degree angle, placing both hands on either side of one knee for support as you lean forward. Your upper body should be as close to parallel with your legs as possible without rounding your lower back or straining it too much (if you have trouble getting into this position without rounding your lower back or straining yourself, try placing a folded towel under each knee). Hold the stretch for 10 seconds while breathing normally through your nose; repeat three times per session each day until symptoms improve. When you’re ready to advance beyond this basic stretch, try adding resistance by holding onto something heavy like a dumbbell or kettlebell while doing this move; hold it in between both hands (or use only one) while performing all other movements during each rep so that no weight is being held during those reps when there isn’t any resistance added from holding onto something heavy like an object weighing at least five pounds—this will help keep both sides fully engaged so there won’t be any imbalance caused by favoring one side over another during exercises like squats where falling backward could cause serious injury if not done correctly).
2. Piriformis stretch.
The piriformis stretch is one of the easiest stretches you can do to loosen up your hips and back. It’s also quite effective at soothing sciatica, or nerve pain that shoots down the leg from the lower back.
To do this stretch, stand with one foot about a foot in front of the other and bend both knees slightly. If you’re having trouble balancing yourself, hold on to something for support (like a wall). Keeping both feet flat on the ground and knees bent, lean forward until you feel a stretch in your glutes (the muscles behind your butt). Hold this position for 15 to 20 seconds before switching sides. Repeat three times per side two times per day as needed—and don’t forget to breathe! If you feel like something isn’t right during any part of this movement or if it hurts too much, stop immediately and consult a medical professional before continuing with any exercise program.
3. Hamstring stretch.
- Sit on a chair or the floor with your legs out in front of you, keeping them straight. If sitting, cross one ankle over the other knee; if lying down and feeling comfortable doing so, bring both feet up onto a yoga mat or other soft surface.
- Bend in one direction first (to your right), then bend in the other direction (to your left). Repeat this movement two to three times per side and hold each stretch for 20 seconds before releasing—you should feel it stretching through your hamstrings at all points along their length from just below your buttocks to as far down as possible without losing any range of motion at either end of this muscle group’s length spectrum.
- Once finished doing these stretches once per day every day for five days straight (or until they start feeling easier), move on to holding each stretch for 30 seconds before releasing—again continuing these exercises daily until they feel less challenging than before doing them was required by your body’s needs! Again: Do not overstretch yourself!
4. Knee-to-chest stretch.
Knee-to-chest stretch
- Lie on your back with knees bent and feet flat on the floor. Place your hands behind one knee and pull it toward your chest until you feel a comfortable stretch in the hip of that leg. Breathe normally as you hold it for 30 seconds to 1 minute, then switch legs.*
- If you have lower back pain, place a pillow or blanket under the knee of the bent leg for extra support.* If this pose is too difficult for you, put both legs straight out on the floor in front of you or cross one leg over another. You should be able to still get some benefit from this pose even if it’s modified slightly.* For extra help with sciatica symptoms, take deep breaths while holding this pose; exhale as you pull your bent knee toward yourself so that pressure from inhaling can be released more easily into exhalation. Hold each breath for 5 seconds before releasing exhaled air slowly through pursed lips (this “breath retention” technique creates more space around spinal discs).
5. Supine twist.
- Lie on your back.
- Bend your knees and place feet flat on the floor, hip-width apart.
- Extend arms out to the sides, palms down.
- Inhale; lift head and shoulders off mat about 1 inch. Exhale; gently twist torso as far to one side as possible without rounding spine or lifting hips off mat (or until stretch is felt in hamstrings). Be sure not to rotate too far! Repeat 2–3 times on each side before switching or moving on to another stretch.[1] With practice, you can eventually reach up toward ceiling with one hand while keeping other arm stretched across body.[2]
6. Child’s pose.
Child’s pose is a great full-body stretch that can help relieve tension in the back and hips. It is also good for relaxing the mind, relieving stress and easing back pain.
To do this stretch:
- Kneel on your mat with knees hip-width apart (or wider).
- Bring both of your big toes together, then rest your torso on top of them. Your arms should extend out in front of you as you lay down. Your forehead should touch the ground or rest on a bolster or pillow if it feels more comfortable here.
7. Cat-cow stretch.
This stretch is excellent for opening up the spine and stretching out the back. It also strengthens your abs, glutes and calves. Here’s how to do it:
- Get on all fours with your hands directly under your shoulders and knees directly below your hips.
- On an exhale, round your spine so that you look like a cat arching its back; imagine pulling the belly button toward the spine while keeping a long tailbone down toward the floor (a). Inhaling, flatten out by pulling in and tucking through both ends of the body (b). Repeat at least five times to each side for one set (one set consists of 10 repetitions). For added challenge, lift one leg at a time off the ground as pictured above!
8. Ardha Pavanmuktasana (half knee-up to chest).
- Lie on your back with your legs straight. Bend one knee and bring it in toward your chest, then cross it over the other leg.
- Use both hands to pull the bent knee in toward your chest until you feel a stretch in that thigh and hip. Make sure to keep both shoulder blades flat on the floor as you do this (see image).
- Hold for 30 seconds before switching sides and repeating for 3-4 sets total per side; do this exercise 2-3 times per week for best results!
- This pose is great because it helps relieve pain from sciatica by stretching out tight hips and hamstrings — which can lead to lower back pain when either area becomes tight or stiff due to sitting down all day long at work or school! If you have knee issues such as arthritis, however, avoid doing this pose with too much weight placed onto just one of them at once—this could cause additional injury rather than relief from sciatica symptoms like shooting pains down into one’s legs.”
9. Prasarita Padottanasana (wide-legged forward bend).
- Stand with your feet together and your arms at your sides.
- Step your left foot forward and your right foot back, so you are in lunge position with one leg bent in front of you and the other behind.
- Bend the bent knee, bringing it toward chest level while straightening the other leg behind you (or as far as is comfortable). Exhale as you raise yourself up; inhale to lower down again if necessary or possible without straining yourself too much—this may not be easy for everyone!
10. Paschimottanasana (seated forward bend).
This pose is performed with the legs extended, which helps relieve pressure on the sciatic nerve.
- *How to do it:**
- Sit in Vajrasana (the kneeling position) and extend your arms forward to form a triangle with your body. Rest your hands on the floor, keeping them parallel to each other about 12 inches apart with palms facing down and fingers pointing toward you.
- Inhale as you lift your torso away from the floor by extending both legs straight out behind you at a comfortable distance from each other, keeping knees straight but not locked; keep heels close together so they don’t splay out too much when reaching for toes; hold here for 5 breaths or longer if possible while maintaining focus on breath and alignment within this posture; if unable-to-reach-for-toes due to tight hamstrings/knees – simply press palms together at chest height (or above head if able), keeping elbows pointing downward toward ground below knees while still holding onto same idea of lengthening spine upwards through core muscles by pressing down into back heel & base foot arch.)
11. Yogic wind-relieving pose.
•Sit on the floor with both legs straight in front of you. Bend your right knee, and place your right foot on the left thigh.
•With hands on either side of the hips, lean forward and rest your chest against the shin or ankle of your bent leg. If this is too much pressure for you, support yourself by placing a pillow under each shoulder instead.
•Keep feet parallel to each other for balance and stability; gently narrow or widen them if needed for stability as well as comfortability in this position (if they are too wide apart). The hip crease will be slightly above knee height when done correctly. Once in position breathe deeply while holding onto this position; inhale through nose while exhaling out mouth slowly but fully through nose during inhalation process until full exhalation has been completed before repeating cycle again (repeat 3 times) then proceed to transition out from pose by shifting weight back into place where it was prior to starting sequence by first raising right leg up slightly off floor before stepping onto floor with left foot followed immediately by bringing right foot back down onto floor next to left side leg facing wall behind body so that both feet are touching wall behind
12. Gomukhasana (cow face pose).
Gomukhasana (cow face pose) is a great way to stretch your hamstrings and calves.
- Sit on the floor, about 2 feet away from a wall, with the heels of your feet against the wall and knees bent up.
- Lean forward, placing your elbows on top of your knees and interlacing your fingers behind you as far as possible while keeping extra weight off of your lower back by leaning forward onto your elbows and not putting too much pressure on them; if necessary try using pillows underneath them until they become more flexible enough that they can touch without discomfort. As you lean forward inhale through both nostrils while engaging mula bandha (pelvic floor contraction),
3rd chakra (navel center) and diaphragm simultaneously; hold for 10-15 seconds before exhaling slowly through both nostrils while continuing to engage mula bandha (pelvic floor contraction), 3rd chakra (navel center) and diaphragm simultaneously; repeat 5-10 times until desired stretch is achieved
Final thoughts on Stretches to prevent sciatica
Hopefully, you are now more aware of the causes, symptoms, and treatments for sciatica. If you have any further questions about any of these topics or would like to share any personal experiences with us please leave them in the comments below!
Sciatica is caused by pressure on the sciatic nerve, which runs from your lower back to your feet. The condition can feel like a sharp pain or dull ache in one of your legs when you move it or sit for long periods of time.
The good news: there are plenty of things you can do to prevent sciatica from happening in the first place. And if you’ve already been diagnosed with sciatica, there are also exercises that will help relieve some of those symptoms and make everyday tasks like sitting more comfortable.
Before starting any new exercise routine or committing yourself to any stretches, check with your doctor first! He or she will be able to tell you which ones would be appropriate for people experiencing sciatic relief symptoms—and which ones should be avoided at all costs due to potential complications (like disc herniation).
FAQs
What is sciatica?
Sciatica is a common condition that causes pain, numbness and tingling in the leg. Pain typically starts at the lower back and travels down one or both legs into your foot. It often occurs after an injury to your back or hips, but can also be caused by disc herniation (when spinal discs bulge out from their normal position). It may also be related to nerve compression, causing inflammation of a specific nerve root in the low back region.
