There’s nothing more painful and uncomfortable than a pinched sciatic nerve. People who have this condition experience mild to moderate pain in their lower backs, buttocks, legs, and feet. When the pain becomes severe, they may even find it almost impossible to move or walk. Experts highly recommend stretching as the best exercise for sciatic pain.
If you’re struggling with sciatica, here are some of the best stretches that could help reduce sciatic nerve pain.
What are the Best Stretching Exercises for Sciatica?
Knee to Chest Stretch
This helps alleviate the pain in your lower back by reducing the compression of your sciatic nerve. The first step is to lie on your back. Use your hands to gently pull a bent knee toward your chest and hold it for about 10 seconds. Do the same movement with your opposite knee. The next step is to slowly and gently pull both of your knees toward your chest. Hold this position for 10 seconds and repeat the movement for a least three times.
Back extensions will help stabilize the muscles in your abdomen and lower back while strengthening them. Begin by lying on your front, bending your elbows at your sides, and resting on your forearms. Be sure to keep your neck straight while you look towards the floor. Arch your back up as you push down on your hands. Hold this position for about 10 seconds before you return to the starting position.
Lower Trunk Rotations
You can effectively increase your spine’s mobility and flexibility by doing this stretch. First, you’ll need to lie on your back. Both of your knees should be bent upright while both of your feet are flat on the floor. Hold your knees together and rotate them to one side. Feel the stretch on the other side of your lower back and hip area. Do this again to the opposite side.
The Best Exercise for Sciatic Pain
Stretching is the best exercise for sciatic pain. Experience its benefits by booking your free 30-minute appointment at Stretch Zone.