You can perform sciatica stretches in various ways, as long as you achieve the goal of stretching those muscles. This is because sciatica is a condition that involves the irritation, compression and pinching of the sciatic nerve, causing pain in the lower half of the body. These stretches should promote decompression and easing of pain caused by the condition.

Low Back Stretches

These low back sciatica stretches can lessen pain in the lower back by allowing better blood circulation, and stretching of the muscles to prevent easy injury. Stretches for sciatica are most concentrated on this portion because it is near the base of the spine where you can find most of the sciatic nerves. Bending over does not only stretch your back, but also your thighs, legs and feet.

Thigh Stretches

A thigh stretch is a sciatic stretch that can help you cope with the condition.  The muscles of the legs are most prone to injury because of the many tasks they do, including walking, running, jogging, and all movements in locomotion. The quadriceps are constantly subjected to these movements.  This exposure to stretches for sciatica is good because they develop and stretch the muscle to make it less prone to injury and pain.  You should, however, follow the proper way to do these exercises.

Leg Stretches

Sciatica stretches include leg stretches because this is also affected by irritated sciatic nerves. Doing leg stretches by sitting down with your feet apart and bending to hold the toes of one foot is one good method. Do this also with the other leg. When you bend to touch your toes, your leg stretches together with your gastrocnemius. Stay in that position for at least 10 to 20 seconds. You can do this twice a day.

Feet Stretches

This stretch for sciatica is a simple procedure involving the feet. All you have to do is to point your heel and toe alternately.  You can do this while sitting down comfortably or lying on the floor.  Doing these sciatic nerve stretches is easy because you can do them conveniently without needing special equipment.

Sciatica stretches are good ways to ease and reduce pain caused by sciatica. You can do them during office breaks or at home. You may not be aware of it, but while going around at work, you are actually stretching your muscles. Stay active and you will prevent muscle deterioration and pain.

Knowing which sciatica stretches to do and when can sometimes be a little overwhelming. Luckily Dr Best, a chiropractor with over 20 years in treating sciatica patients has put together an exercise program to permanently cure your sciatica and prevent it from ever returning. You can read my full review of his Sciatica Self Care program here.