Hip stretch with our CanDo Stretch Strap
Editor’s note: this article originally appeared on NYDNRehab.com. Click here for the original article.
Sciatica is the term used to describe pain radiating along the sciatic nerve, which runs down one or both legs from the lower back. Sciatica is a symptom for a number of conditions, including herniated or slipped discs, piriformis syndrome, spinal stenosis, and spondylolisthesis.
Sciatica pain can be difficult to cope with, but a few simple exercises can help make the pain less intense. The following exercises can help relieve pain.
Before you begin: if you are experiencing back pain you should see your primary healthcare provider. They will determine the best course of treatment for treating your pain.
Pigeon Pose
This is a common yoga pose that stretches the hips and relieves pain. Begin in downward facing dog: your hands and feet are on the floor and your hips are stretched towards the ceiling. Slowly and carefully, bring your right leg forward and rest it between your hands. Move your foot right forward toward your left hand and slowly bring your right knee towards the floor. Your right leg should be at a 90 degree angle with your calf positioned parallel to your hips. If this is too difficult, position a yoga block under your forward hip for added support. When you are in a comfortable position, rest your head on your right knee and hold for 30 seconds. Carefully raise yourself back into a downward facing dog position and repeat the exercise on your left side.
Hip Stretch
Hip stretching can help ease sciatica symptoms. The best part about this stretch is that it can be performed virtually anywhere. Start in a comfortable seated position with your back straight and your legs extended in front of you. Bring your right knee up towards your chest, bend your right leg and place your foot in front over your extended left leg. Your right leg should be resting in a triangle position in front of you. Raise your arms over your head, twist your body to the right side of your body, and lower your arms so your left arm rests on the right side of your right leg. If this feels comfortable, gently move your torso further to the right to extend the twist. Hold for 30 seconds before slowly returning to the starting position. Repeat on the left side.
Hamstring Stretch
The hamstring is any of the three tendons contracted by three posterior thigh muscles. Stretching the hamstrings can help release the tension caused by sciatica because the sciatic nerve runs down the leg. Stretch your hamstring by elevating one foot in front of you and resting it on an object that is about hip distance from the floor. Do not raise your foot higher than your hip and make sure the top of your foot and leg are facing the ceiling. Once your extended leg is in position, put your hands on top of your extended thigh and apply downward pressure until you feel a stretch in your hamstring. Be careful not to overstretch as it can aggravate your sciatica. Stretch for about 30 seconds before lowering it to the floor. Repeat on the other side.