Sciatic nerve stretches are exercises to reduce the pain caused by sciatica. Sciatica is a condition involving the pinching or compression of sciatic nerves, which then cause pain in the lower back and the lower limbs.  The sciatic nerves are nerves which originate from the end of the spinal column down to the soles of the feet. When these sciatic nerves are compressed, they cause pain in the lower extremities of the body.  Here are some sciatic stretches that can alleviate the pain.

Gastrocnemius stretches

Both gastrocnemius play a major role in feet mobility and, therefore, is affected by pinched sciatic nerves. Perform the exercise by laying flat on your back with your hands on your sides. Lift your right leg and point with your heels (not your toes) and hold that position for 10 to 15 seconds. Slowly lower your leg. You can do this ten times or more.  Perform this sciatic nerve stretch with the left leg as well. Proper respiration is also essential in performing these stretches.

Biceps stretches

These stretches of the sciatic nerve in the lower limbs can release pinched sciatic nerves. Still flat on the floor, you can cross your right leg over your left and pull them towards your chest. Do this for at least ten times. Remember to inhale and exhale deeply while performing these stretches.

Lower Back stretches

Sciatic nerve stretches also involve the lower back. You can do this through bending exercises. Bend as low as you can without causing pain. Support your weight with your hands on your thighs. Do not bend or rise quickly as you may injure your back instead of curing it. These sciatica exercises will strengthen your buttocks and your pelvic-lumbar region.

Calcaneal stretches

You can do this sciatic stretch while you are sitting. Sit comfortably with your back straight and your shoulders aligned with your neck and body. Stretch your leg and point with the sole, and then with the heel. Do this alternately for at least 10 times. This will stretch and strengthen thin muscles at the back of your ankles. This simple stretch of the sciatic nerves can do a lot in easing the pain.

You can reduce pain caused by sciatica through several ways like acupuncture, reflexology, surgery, and many others.  However, sciatic nerve stretches are still the least expensive and the most convenient method to alleviate the symptoms caused by sciatica.

What’s also very effective is to follow the set of stretches outlined in the Sciatica Self Care program. In fact, it was these exercises that worked best for my sciatic nerve and they may just help you too.