Stretching to Relieve Sciatic Nerve Pain

Sciatica is pain that radiates along the sciatic nerve, which runs down one or both legs from the lower back. It can occur for a variety of reason. Common causes of include a ruptured disk, a narrowing of the spine canal (called spinal stenosis), and injury.

Sciatic nerve pain can be excruciating and debilitating. Here are two simple stretches that can provide relief by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve. These stretches also help create space in the spine to relieve pressure on the sciatic nerve, triggered when vertebrae in the spine compress.

  1. Seated Spinal Twist
  2. Piriformis Stretch: Knee-to-Opposite Shoulder

As always, work within YOUR pain-free range and pay attention to YOUR body and what feels right.