Sciatica: Gentle stretches to help relieve pain and improve mobility

The sharp, radiating pain of a sciatica flare-up can make everyday activities such as moving or even sleeping a challenge. However, for some people who experience it, simple, effective exercises can help relieve sciatica pain.

What is sciatica?

You may hear someone say that their "sciatica is flaring up." But sciatica isn't a single, specific medical condition. Rather, "sciatica" describes the symptoms that arise from irritation or compression on some part of the sciatic nerve. The sciatic nerve is the body's largest nerve. It runs from the lower spine, through the buttocks, down the back of each leg, and into the foot. So, an irritation or injury of this nerve can potentially affect a large portion of the lower body.

Most cases of sciatica result from compression of nerve roots in the lower body that affect the sciatic nerve. This causes heightened sensitivity and pain.

Irritation of the sciatic nerve, or the nerves connected to it, can occur for various reasons, including:

• herniated disc, when the soft inner core of an intervertebral disc, which creates a cushion between the bones of your back, bulges out of position. This is the most common cause of sciatica.
• spinal stenosis, a narrowing of the spinal canal
• spondylolisthesis, a condition in which one of the bones in your spine slips out of alignment
• injury.

Sciatica may also result from other causes, such as pregnancy.

Sciatica pain varies greatly between individuals, differing in intensity and location. For some people, sciatica feels like a mild ache. For others, it can feel like sharp, unrelenting, shooting pain radiating from the lower back through the buttocks and down one or both legs. In some cases, the pain is localized to the leg and foot, with no discomfort in the back or buttocks. The pain can feel more intense at certain times of the day or in certain positions.

How stretching helps

Certain home remedies and self-care techniques may help reduce pain and prevent symptoms from worsening. It may be tempting to rest when sciatica flares up, but inactivity can make symptoms worse.

Stretching is one of the most effective ways to relieve sciatica pain and promote long-term healing. Movement and gentle stretches may provide several benefits, including:

• Increased flexibility and range of motion: Stretches that target the hips, lower back, and legs can reduce tension in muscles that may press on or irritate the sciatic nerve.
• Stronger supporting muscles: Building flexibility helps to support proper spinal alignment and reduce stress on the lower back, reducing the chance of future episodes.
• Circulation boost: Improved blood flow accelerates the healing process by delivering oxygen and nutrients to injured tissues.
• Reduced pain perception: Gentle movement releases endorphins, which act as natural pain relievers, helping to ease discomfort.

It's important to approach stretching with care. Avoid overexertion or excessive bending that could strain the spine. Focus on slow, controlled movements and listen to your body. If stretching worsens your pain or feels uncomfortable, consult a healthcare provider to ensure you're on the right path to recovery.

Gentle stretches to relieve sciatica pain

Incorporating stretch-focused routines into your home routine can help to improve back pain, including sciatica. Try the following gentle stretches for relief.

Knee to chest stretch

• Lie on your back with both knees bent, feet on the ground.
• Cross your left leg over your right, with the ankle of your left leg resting just above the knee of the right.
• Hold your right thigh with both hands and pull it toward your chest until you can feel the stretch in your buttocks. Hold it for 10 to 30 seconds.
• Return to the starting position.
• Repeat with the other leg.

Knee cradle

• Lie on your back with your legs straight out.
• Bend your right knee and rotate your hip so that the lower leg is across your chest, pointing to the left. You should feel this stretch in your thigh.
• Hold for 5 to 10 seconds, then return to the starting position.
• Repeat 5 times with each leg.

Cat-cow

• Get down on all fours (tabletop position) with your hands directly beneath your shoulders and your knees beneath your hips. Keep your back flat.
• As you inhale, lift your collarbone and tailbone toward the ceiling as you let your belly relax toward the floor, like a cow.
• As you exhale, round your back, bringing your chin toward your chest and tucking your tailbone under like a cat as you pull in your navel toward your spine.
• Continue moving with your breath; do not hold.
• Repeat 3 to 5 times.

Lower back press

• Lie on your back with both knees bent and your feet on the floor.
• Gently flatten your lower back to the floor and hold for 5 to 10 seconds, then relax.
• Repeat 5 to 10 times.

Exercises to avoid if you have sciatica

While staying active is important for managing sciatica, certain exercises and movements can aggravate the condition.

Here are some types of exercises to avoid, especially in the early stages of sciatica:

Heavy lifting. Lifting heavy weights puts significant strain on the spine and can worsen sciatica pain. Avoid activities that involve lifting, especially those that require bending or twisting your back.

Twisting movements. Twisting or rotating your back, especially with added weight, can exacerbate irritation of the sciatic nerve. Avoid activities like golf, tennis, or certain yoga poses that require sharp spinal rotation until sciatica pain subsides.

Overly intense stretching. While gentle stretching is beneficial, aggressive or deep stretches can put too much strain on your lower back, hips, and legs, leading to more pain. Avoid any stretches that cause discomfort or sharp pain, especially those that push you beyond your current range of motion.

Exercise photos by Michael Carroll