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  • Writer's pictureCapstone Chiropractic LLC

3 Stretches for Sciatica

🌟 Struggling with sciatica? Here are three stretches that can help alleviate discomfort and promote healing:


Piriformis Stretch: The piriformis muscle, located deep within the buttock, can compress the sciatic nerve and cause pain. Stretching this muscle can help relieve pressure on the nerve.

How to do it:

  • Sit on the floor with one leg straight out.

  • Cross the opposite leg over the knee of the extended leg.

  • Gently pull the knee of the crossed leg towards the opposite shoulder until a stretch is felt in the buttock.

  • Hold for 30 seconds, then switch sides and repeat.


Glut Stretch: Tight glut muscles can pull on other structures that can irritate and pinch the sciatic nerve. Stretching this muscle group can reduce symptoms

How to do it:

  • Lie on your back with both legs extended.

  • Slowly bend one knee and pull your thigh towards the opposite shoulder.

  • Hold for 30 seconds, then switch legs and repeat.


Child's Pose: This yoga pose helps stretch the lower back and buttocks, providing relief for sciatica pain and promoting relaxation.

How to do it:

  • Start on your hands and knees.

  • Sit back on your heels, extending your arms forward on the floor.

  • Lower your chest towards the floor, keeping your buttocks on your heels and reaching your arms forward as far as possible.

  • Hold the stretch for 30 seconds to 1 minute, breathing deeply.


Additional Tips:

  • Consistency: Perform these stretches daily to maintain flexibility and reduce sciatica symptoms.

  • Listen to Your Body: Stretch to the point of mild tension, not pain. If you feel pain, stop and consult a chiropractor or healthcare provider.

  • Stay Active: Incorporate low-impact exercises like walking or swimming to improve circulation and support recovery.

  • Get Adjusted: Many times nerve irritation does not resolve with stretching alone. If you have sciatica longer than a few days make sure your book an appointment as soon as possible.


By incorporating these stretches into your daily routine, you can take proactive steps towards relieving sciatica discomfort and improving your overall well-being. For personalized guidance and treatment options, schedule a your first visit with our chiropractic team today!


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