Is Sciatic Pain Ruining Your Everyday Life? Fight Back With These Stretches

By on August 15, 2017
Is Sciatic Pain Ruining Your Everyday Life? Fight Back With These Stretches

Have you ever felt intense pain radiating down your leg? Or experienced lower back pain that won’t go away? These are not just common aches. These are symptoms of a condition known as sciatica, and it can seriously impact the quality of your life. Even if the pain comes and goes, there’s no reason to live with it. Why would anyone want to live with pain…forever? Sciatica pain is common among working individuals who have to spend long hours in chairs. We often neglect the usefulness of the right chairs at the workplace. You can easily find a chair for sciatica in the market to avoid sciatica. Learn more about this condition and find out if sciatica pain is what you’re experiencing. But don’t despair, we have some tips and stretches to fight back and help reduce or eliminate back pain.

What Is the Sciatic Nerve?
Sciatic pain is often related to your sciatic nerve, which is the largest single nerve in your body. It starts in your lower back, travels through the pelvis, and then below to the piriformis muscle, or in simpler terms, the sciatic nerve basically runs through your hip joint.

What Causes Sciatic Pain?
Just like many nerve-related pain conditions, the causes of sciatic pain are often related to other conditions like degenerative diseases, congenital deformities in the spine or trauma from an injury. Other conditions linked that can affect the sciatic nerve include:

  • Herniated spinal discs
  • Bone spurs 
  • Ruptured spinal discs 
  • Spinal stenosis

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What Are The Symptoms?
While sciatic pain is, in most cases, experienced as lower back pain or leg pain. But there are many symptoms associated with sciatic pain, including:

  • Tingling or numbness in your legs 
  • Acute pain in your buttocks 
  • Shooting pain in your lower back and/or back of your leg  
  • Trouble staying active or moving 
  • Stiffness in your feet  
  • Sharp pain during the night 
  • Nagging pain after standing or sitting for a long time

These symptoms may vary depending on where the nerve is being pinched. Symptoms also range depending on the severity of the problem.

Fight Sciatic Pain
When sciatic pain flares up, try these stretches to release pressure from your sciatic nerve so you can continue enjoying your life to its fullest.

The Cobra Pose
Start laying stomach down on a flat surface, position your elbows directly under your shoulders and your forearms flat on the floor, parallel to one another. Slowly lift your chest and extend your back, press your hands under your shoulders for support; allow your back to arch here. Do not push yourself away from the floor – only your head, neck, shoulders, and chest should be lifted. Hold this pose for 30 seconds, breathing deeply. Repeat 2-3 more times.

Rocking Baby Pose
This is a stretch you can do on your bed. Lie on your back and slowly bring your knees to your chest hugging them with both arms. Allow your lower back to round up a little bit. Holding this position slowly rock side to side, like a baby, to massage your lower back. Continue rolling for 30 seconds. Repeat this stretch 3-4 times.

rocking baby pose

Figure 4 Pose
This stretch is especially useful for your leg pain. Start on your back on a flat surface. Bend your knees, feet flat on the floor. Bring both knees up at a 90-degree angle, cross your right ankle over your left knee (it should resemble a “4” shape). Grasp both hands behind your left knee and gently pull your legs towards you as you press your right knee to the side. Hold this pose for 30 seconds. Switch legs, and repeat 2-3 more times on each leg.

stretches for back pain

Now, you are armed with these stretches to fight sciatica pain. Whenever you feel sciatic pain flaring up again, take a few minutes, bring your exercise mat out, release tension and find pain relief while you exercise.

The Bonati Spine Institute is a premier surgical center with locations in Hudson, FL and Las Vegas with a 98.75% patient satisfaction rate in treating many spinal conditions such as sciatica, spinal stenosis, herniated and bulging discs/spondylolisthesis, sciatica, spinal stenosis and bone spurs. The center offers The Bonati Spine Procedures, patented techniques and instruments designed for the most effective spinal treatments. 

Learn more about our sciatica treatments and procedures here:


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Is Sciatic Pain Ruining Your Everyday Life? Fight Back With These Stretches