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Sciatica Stretches

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Sciatica Stretches

It doesn’t matter what form of sciatica you have been diagnosed with, all forms of sciatica will benefit from hamstring stretches and exercises.  The hamstring is located in the back of the thigh and they help bend the knee and extend the hip.  If your hamstrings are overly tight there will be increased pressure placed on your lower back which will often lead to aggravating or causing your sciatica pain.

I remember when I was in grade school gym class and stretching included bouncing.  This is wrong and bouncing or jerking motions should be avoided as they may trigger muscle spasms.

There are two popular variations of hamstring sciatica stretches.

On your back:
The majority of patients who suffer from back pain will benefit more from sciatica stretches if they are performed while lying on their back.

Hamstring stretch

1. While on your back, support the thigh behind the knee with your hand or a towel
2. Slowly (remember no bouncing or jerking motions) straighten the knee until you feel a stretch in the back of your thigh. (try to get the bottom of your foot to face the ceiling, but stay comfortable)
3. Hold the stretch for 10 seconds and repeat. (with time you will feel more comfortable with holding the stretch longer. Aim for twenty to thirty seconds)

While Sitting:
Hamstring stretches performed while sitting may not be as comfortable as ones performed while laying on your back, but the versatility of being able to vary the degree of the leg based on its placement makes them better for some people.

Hamstring Stretch

1. Sit at the edge of a chair and straighten on leg so it is in front of your body and the heal is on the floor
2. Sit straight up and try pushing your navel towards the thigh without leaning the trunk of your body forwards
3. In the beginning try to hold it as long as you can, but as you develop try to hold the stretch for 30 seconds.  Repeat 3 times for each leg

Many people who perform these stretches, more so women, tend to be more flexible and may need to use a stool or a small chair to elevate the foot higher so a deep stretch can be felt.