8 Stretches To Relieve Sciatica Nerve Pain

Tingling down the back of your leg? Butt falling asleep when you sit too long? Shooting pain in your hip? If any of these sensations sound familiar, you just might have a common condition known as Sciatica. If so, you are among approximately 40% of the population who feel it at some point and you’re wondering how to get immediate relief from sciatica pain. In this guide, we’re going to demonstrate our top pain-relieving stretches for sciatica. 

Here are the best stretches so you can experience sciatica relief in 8 minutes or less with these movements. We hope these stretches provide immediate relief for your sciatica pain.

1. Runner’s Lunge

Runner’s Lunge provides a deep stretch for the hips, hip flexors, groin, and legs. Many people make the mistake of trying to use their leg muscles to hold their hips ups. It is important to let go and release your hips so that you can experience a deep stretch.

1. Begin in a plank position with hands directly below shoulders flat on the floor.
2. Step your right foot forward to the outer edge of your mat next to your right pinky finger.
3. Lower your forearms inside your right foot and relax through your hips and lower back.
4. Breathe and hold for 30 seconds. Switch side

2. Sleeping Pigeon

The Sleeping Pigeon takes a basic hip-stretching pose and, by lowering the chest down to rest over the top of the stretching leg, adds a deeper sensation to the stretch.

1. Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand placing your right foot as close to your left hand as you can.
2. Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
3. Slowly begin to lower your chest over your front shin relaxing forehead on the mat flat on the floor and arms stretched overhead.
4. Breathe and hold for 30 seconds. Slowly lift chest up, step back into plank and switch sides.

3. Revolved Extended Side Angle (Crescent Twist) 

Revolved Extended Side Angle is a standing pose that stretches the entire back, hips, and ankles and strengthens the legs.

1. From a standing position, step your left foot to the back of the mat and lower the inside of the foot down.
2. Reach both arms straight overhead and bend the right knee to 90 degrees.
3. Relax your shoulder as you continue reaching up and lengthen the back leg.
4. Now draw your hands to a prayer position in front of your chest.
5. Keep hands in prayer as you twist left elbow over right knee, pressing elbow against the side of your leg and relaxing your neck as you gaze up.
6. Hold 30 seconds and switch sides.

4. Pyramid Pose

Pyramid Pose is a deep hamstring stretch and lower back stretch as well as a simple way to practice balance with both feet still on the ground.

1. From a standing position, step the inside of your left foot directly behind your right foot about 6-8 inches, as if you are standing on a balance beam. The back foot is angled.
2. As you inhale reach both arms high overhead, lengthening your spine.
3. As you exhale slowly reach your hands down to shin or if you are able the floor. You can slightly bend the front knee if needed.
4. Let your chest rest over your front leg and relax the back of your neck.  Breath slowly as you stretch your hamstring.
5. Hold 30 seconds and switch sides.

5. Forward Fold 

Forward Fold is a basic yoga bend pose that stretches the lower back and is an excellent hamstring stretch.

1. With knees soft, reach hands toward feet and hold onto your ankles or calves.
2. Relax the back of your neck as you place your nose close to your knees.
3. Breath gently in and out through your nose as you deepen the bend and stretch.

6. Lying Spinal Twist

Lying spinal twist is one of the best stretches for back muscles and glutes.

1. Lie on your back and stretch your left leg out long. Pull the right knee in towards your chest.
2. Gently pull your knee over your left leg towards the ground. Keep both shoulders on the mat while you do this.
3. Hold for 30 seconds and switch sides.

7. Seated Spinal Twist 

Seated spinal twists can help you stretch your piriformis, the muscle that sits deep into the hips just behind your hip bones.

1. Sit on the floor with your legs extended out in front of you.
2. Cross your right foot over your left leg as near to the hip as you can.
3. Wrap your left arm around your right knee and pull it toward your body. Slightly twist to the right.
4. Hold for 30 seconds and switch sides.

8. Figure Four

The seated figure four stretch is a great hip opener, and it will also help relieve that dull, low-back ache that can come from sitting too much.

1. Keep your spine straight as you place one ankle on the opposite leg.
2. Lean forward toward your calf, while keeping a straight back.
3. Switch legs.

30 Minute Pool Workout

If you haven’t given water workouts a try, you’re missing out on one of the best low-impact workouts you can do!  Swimming and water aerobics are the ideal way to get your heart rate up while being easy on your joints. The buoyancy of water lessens the pull of gravity, making you feel lighter and more balanced while also reducing the impact on your knees.

This also makes the same moves that would be difficult to do on land feel easier in the pool. Water aerobic exercises are a great option for seniors who have problems with balance, sciatica pain, or issues with their joints, including arthritis. However, pool exercises for seniors aren’t just for seniors, this is a water workout that anyone can (and should!) do!

30 Minute Pool Workout

The 10 Yoga Poses You Should Do Everyday

Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.

The 10 Yoga Poses You Should Do Everyday

9 Hip-Strengthening Exercises for Seniors

As the largest joint in your body, your hips play a central role in healthy aging. These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs. So it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life which is these hip exercises for seniors should not be missed. The consequences of weak hips only get worse as you age.

9 Hip-Strengthening Exercises for Seniors

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