Sciatica stretches

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Sciatica Stretches
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When youre experiencing sciatica, we know one
of the last things youll want to do is get on
your feet and try some stretching exercises. The
likelihood is that, if youre in pain, youll
want to rest and avoid any activity you think
will exacerbate the problem and make the pain
worse. In fact, its probably goes against all
your instincts to get on your feet and get moving
again, but remain- ing active is good for
sciatica and will help you recover more
quickly. Anything that places additional strain
on your back should be avoided, but gentle
stretching exercises can help strengthen your
back, stomach and leg muscles, giving support to
your spine and alleviating your pain. Almost
everyone can bene?t from stretching the soft
tissues the muscles, liga- ments and tendons
in and around the back. All stretching should be
pain free and you must be careful not to force
your body into di?cult positions or this will
hurt and be counterproductive. Make sure you
stretch slowly and avoid bouncing move- ments,
which could actually tear your muscles, and try
to do repetitions of each stretch.
Be patient, because if you stretch correctly over
a matter of time, even weeks, your stretching
exercises will eventually mobilise the spine and
soft tissues, o?ering signi?cant pain relief. It
has to be said that stretching isnt just great
for the back but for every part of your body. It
can reduce tension and tightness as well as help
to improve your posture. Regular stretching is
fantastic for the circulation as it can increase
blood ?ow to the area and this in turn promotes
healing. Stretching is actually a key part of
reducing back pain because the blood removes the
toxins from the bodys tissues and brings the
natural healing compounds that the tissues need
to heal. There are plenty of stretching exercises
you can start today to help reduce back pain and
sciatica symptoms. Easy does it. Just start
slowly, do what you can bear and build the
exercises up from there. Here you can ?nd some
well-known Sciatica stretches.
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Knee to chest stretchImproves the ?exibility of
your low back
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Start position
Lie on your back on a
mat or the carpet. Place a small ?at cushion or
book under your head. Bend your knees and keep
your feet straight and hip-width apart. Keep your
upper body relaxed and your chin gently tucked in.
Actions
Bend one knee up towards your
chest and grasp your knee with both hands. Slowly
increase this stretch as comfort allows. Hold for
20-30 seconds with controlled deep breaths.
Repeat three times, alternating legs.
Tips
Do not tense up through the neck, chest or
shoulders. Only stretch as far as is comfortable.
Variation
Grasp both knees and press into chest.
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Sciatic mobilising stretchMobilises the sciatic
nerve and hamstrings
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Start position
Lie on your back.
Place a small ?at cushion or book under your
head. Bend your knees and keep your feet straight
and hip- width apart. Keep your upper body
relaxed and your chin gently tucked in.
Actions
Bend one knee up towards your
chest and grasp your ham- string with both hands
below the knee. Slowly straighten the knee while
bringing your foot towards you. Hold for 20-30
seconds taking deep breaths. Bend the knee and
return to the starting position.
Repeat two or three times, alternating legs.
Tips
Don't press your low back down into the ?oor as
you stretch. Only stretch as far as is
comfortable, and stop immediately if you feel any
pain, numbness or tingling.
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Back extensionsStretches and mobilises the spine
backwards
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Start position
Lie on your stomach,
and prop yourself on your elbows, lengthening
your spine. Keep your shoulders back and neck
long.
Actions
Keeping your neck long, arch
your back up by pushing down on your hands. You
should feel a gentle stretch in the stomach
muscles as you arch up. Breathe and hold for ?ve
to 10 seconds. Return to the starting position.
Repeat eight to 10 times.
Tips
Don't bend your neck backwards. Keep your hips
grounded. Only extend as far as is comfortable.
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Standing hamstring stretchStretches and
lengthens the hamstring muscles
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Start position
Stand upright and
raise one leg on to a stable object, such as a
step. Keep that leg straight and your toes
pointing straight up.
Actions
Lean forward while keeping your
back straight. Hold for 20 to
30 seconds while taking deep breaths. Repeat two
to three times with each leg.
Tips
Only stretch as far as is comfortable. Your low
back should not arch at any time.
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Lying deep gluteal stretchStretches and
lengthens the piriformis muscle
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Start position
Lie on your back.
Place a small ?at cushion or book under your
head. Bend your left leg and rest your right foot
on your left thigh.
Actions
Grasp your left thigh and pull towards
you. Keep your tailbone on the ?oor throughout
and your hips straight. You should feel the
stretch in the right buttock. Hold for 20-30
seconds while taking deep breaths.
Repeat two to three times.
Tips
Use a towel around the thigh if you can't grasp
your thigh. Do not let your tailbone come o? the
?oor. Keep your pelvis straight (in a neutral
position).