Sciatica cases are increasing by the day in Houston, TX. This condition results in pain, tingling, or numbness along the sciatic nerve. This nerve runs from your lower back down to your feet. The pain can be mild to severe and may radiate to other body parts. Sciatica most commonly occurs when a herniated disk presses on the nerve. Book an appointment with Dr. Ioannis Skaribas Houston for evaluation and treatment. However, there are many stretches you can do to help manage the pain of sciatica. Here are the main ones.
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1. Scissor Hamstring Stretch
This stretch helps to lengthen the hamstring muscles, which can become tight if you have sciatica. Sit on the floor with your legs outstretched in front of you. Bend one knee and bring it up towards your chest. Reach behind you, grasp your ankle, and then pull the ankle towards your glutes. Hold for 30 seconds and then switch legs.
2. Pigeon Pose
The pigeon pose can help stretch the piriformis muscle, which may be tightened and cause sciatica pain. Start on all fours with your hands directly below your shoulders. Slide your left knee towards your left hand and lower your chest down to the floor. Hold for 30 seconds and then switch legs.
3. Cat-Cow Stretch
This stretch helps to lengthen and loosen the spine, which may be compressed if you have sciatica. Start on all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your back up and look up towards the sky. Exhale as you round your back and tuck your chin towards your chest. Perform ten repetitions.
4. Lumbar Stretch
This stretch helps to loosen the muscles in the lower back, which may be tight if you have sciatica. Lie on your back on the floor and place a towel or strap around your feet. Straighten your legs and pull the towel or strap towards your glutes. Hold for 30 seconds and then repeat.
5. Piriformis Stretch
The piriformis muscle is located in the buttocks and can become tight if you have sciatica. To stretch this muscle, lie on your back on the floor and place your right ankle on your left knee. Grasp your left thigh and pull it towards your chest. Hold for 30 seconds and then switch legs.
6. Quadriceps Stretch
The quadriceps muscles are located in the front of the thigh and can become tight if you have sciatica. Standing in a doorway and placing your right foot in the entrance to stretch these muscles. Bend your left knee and bring it towards your chest. Hold for 30 seconds and then switch legs.
7. Sitting Spinal Stretch
This stretch helps to loosen the muscles in the spine, which may be compressed if you have sciatica. Sit on the floor with your legs outstretched in front of you. Flex your feet and place your hands behind you on the floor. Lean back slightly and press your hips towards the ceiling. Hold for 30 seconds.
8. Extended Triangle Pose
The extended triangle pose helps stretch the hamstrings and groin, which may be tight if you have sciatica. Stand with your feet 3-4 feet apart and turn your right foot out 90 degrees. Extend your left hand towards the ceiling and bend your right knee, placing your right hand on your right ankle or thigh.
If you are experiencing pain along the sciatic nerve, it is essential to stretch and loosen the muscles that may be tight and causing the pain. These stretches can help to provide relief. However, if the pain continues or worsens, it is vital to seek medical attention.