5 Stretches Recommended By Chiropractors For Your Sciatica

by Haider Ali Content Writer

A chiropractor specialist may recommend five sciatica exercises to help relieve the sciatic nerve pain caused by degenerative disc disease. These include the pelvic tilt, knee to chest, lower trunk rotations, and all five opposite arm and leg extensions. 

 

There are narrated videos of each low-impact exercise and written instructions to help you fine-tune your sciatica home exercise program.

 

Hamstring Stretch

 

Sitting in a chair, extend one leg straight with your heel on the ground and toes pointed up towards the ceiling. Using both hands, gently pull your leg back towards you until you feel a light stretch along the back of your thigh. Remain in this position for 20 to 30 seconds, and then switch legs. Repeat this stretch 2 to 3 times on each side.

 

Cat-Cow Stretch

 

Get down on your hands and knees, interlacing your fingers, and tucking your wrists under your shoulders below your hips. As you inhale, arch, or "round," your back up towards the ceiling while tucking in your stomach and bottom towards the floor. 

 

Then as you exhale, drop your belly towards the floor and arch your back like a cat. Continue to alternate between the two movements for ten repetitions.

 

Piriformis Stretch

 

Sitting on the floor with both legs straight out in front of you, cross one leg over the other, so your ankle rests just above or below your knee. With both hands, grab the bent knee and gently pull it towards your opposite shoulder until you feel a light stretch in your buttock area. 

 

In this position, you should hold for 20-30 seconds, and then switch legs. Repeat this stretch 2 to 3 times on each side.

 

Standing Glute Stretch

Standing up straight, cross one leg over the other, so your ankle rests just above or below your knee. Reach down and grab behind the bent knee with both hands, then gently pull it towards your chest until you feel a light stretch in your buttock area in this position, you should stay for 20 to 30 seconds switch legs. Repeat this stretch 2 to 3 times on each side.

 

Child's Pose

 

Sitting on your heels with your knees spread wide, reach your hands towards the floor, and slowly lower your chest and forehead between your legs. Allow your arms to rest on either side of you with palms facing up. Hold this position for 20-30 seconds while breathing deeply and focusing on relaxing into the stretch. 

 

If desired, gently rock side to side or back and forth as you hold the stretch. Repeat this stretch 2 to 3 times.

 

Consistency is the most important part of any stretching routine – so be sure to do these stretches regularly for the best possible results! Contact a chiropractor for further evaluation and treatment if your sciatica symptoms persist or worsen.

 

Tips for a Comfortable and Effective Sciatica Stretch

 

Routine:

·         Drink plenty of water to keep your body hydrated and limber.

·         Take a warm bath or shower before stretching to help loosen tight muscles.

·         Increase the intensity of each stretch slowly and comfortably over time.

·         Always consult your doctor or chiropractor before beginning any new exercise program.

·         Stretch gently and only to mild discomfort – never stretch to the point of pain.

·         If you experience numbness, shooting pains, or other symptoms that make stretching uncomfortable, stop immediately and contact your doctor or chiropractor.

·         After each session, rest for a few minutes to allow your body time to adjust.

·         Remember to breathe deeply and evenly as you stretch.

·         Give yourself time for self-care and relaxation each day – yoga, meditation, or walking in nature can help improve your mental and physical well-being.

 

Regular sciatica stretching routine can help reduce pain and inflammation, restore range of motion, and improve quality of life. Contact your chiropractor for guidance if you have any further questions or concerns about sciatica stretching. You can alleviate your sciatica symptoms and regain a pain-free life with the right approach.

 

The Fullness of Life Chiropractic is here to support you and your journey toward optimal health and wellness. Contact us today for more information about our chiropractic care services and how we can help alleviate your sciatica symptoms! We would be happy to assist you with your needs. 

 

Sponsor Ads

• Ad Space Available - Rent it Now!

Created on Apr 6th 2023 02:06. Viewed 96 times.

Comments