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Stretching routine for sciatica pain


The sciatic nerve is the longest nerve in the body. Therefore, if it damages it can produce severe pain down your entire body. Trying this stretching routine at least once a week could help with the pain.

Keep every pose for 30 seconds and do three rounds:

  1. Knees to Chest

Lie on your back, draw both of your knees to your chest and wrap your arms around them.

  1. Cobra Stretch

Lie face down with your head slightly lifted and hands aligned with your shoulders, and then push your upper body up. 

  1. Seated Spinal Twist

Sit and stretch your legs in front of you, lift your right leg and move it over your left leg placing your right foot on the far side of your thigh, then turn your torso to the opposite side, wrapping your arm around the leg. Then switch sides. 

  1. Low Lunge

In a plank position, step your right foot forward between your hands, and lower your left knee to the floor, then raise your hands over your head stretching to the ceiling. Switch sides. 

  1. Pigeon Pose

Start in a tabletop position and bring your right leg forward, bent at the knee, and fold your right leg in front of you, with your right foot toward the left side of the mat. Extend your left leg behind you, as far as is comfortable, pressing the top of your left foot to the mat, trying to bring your chest as close to the mat as possible.

If you’ve tried it all and still can’t find relief, then you may need professional help. Chiropractic care can help realign your entire nervous system. Contact us to book a consultation.

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