Sciatica is one of the most common reasons people seek back pain relief. Here is a stretch that helps some people find temporary relief.
For some, this stretch will be impossible due to the stress it can put on the knee. Always avoid pain! Following is a modification that can help some.
The description is for the right side. It is best to do both sides if possible It will mostly affect the side that your leg is turned under on.
Start by sitting with both legs extended out in front of you. Shift to the left so you can take your right leg around to the right hip. The right foot can be turned out, or placed with the top of the foot on the floor.
Sciatica Stretch 1
Next, let your right hip back to the floor. Then, recline back as far as possible without pain. Some people will be able to lean back a little supporting the body with the arms behind, others may go down far enough to take the elbows to the floor. Going back all the way by reclining the upper body to the floor is the deepest position and brings the best stretch.
Sciatica Stretch 2
Sciatica Stretch 3
If needed, you can sit on something to allow you to get into the position. It is much less effective this way, but some people will still find back pain relief doing it this way.
Once you are down as far as possible, activate your right leg by reaching the knee away and toward the floor.
Modification if there is knee pain
Fold a small towel and roll it up so you have a roll two or three inches in diameter. Place it in the crook between the upper and lower leg tightly behind the knee and try the stretch again.
This works by creating more space in the knee joint as you bend the leg fully. It works great for some people, and does almost nothing for others.
I hope this helps your sciatica pain. Let me know in the comments below, I’m interested in what works for you. And, I will post more back pain relief information soon if a lot of people need more help with their sciatica pain.
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