Two therapeutic stretches for sciatica pain treatment

Sciatica Pain Treatment Stretches

Has a car accident or impact to the lower back left you in pain? Sciatica could be the source of your pain. This condition occurs when the sciatic nerve roots in your lower back are irritated or pinched. Car accident forces and lower back impacts are just two ways the irritation or pinching can happen. 

Physical therapists offer treatment methods that can help with your sciatica. One of the most effective of these is therapeutic exercises, and two stretches in particular are often used by sciatica pain treatment by therapists. 

1.  Seated hamstring stretch

Your hamstrings run down the backs of the thighs, and tightness in these muscles can lead to corresponding tension in your lower back. In turn, this tension could increase the pain you’re feeling from sciatica. The seated hamstring stretch is one therapeutic exercise that therapy specialists use to treat sciatica pain. 

Steps for performing the seated hamstring stretch

  • Sit on the edge of a stable chair with good posture. The chair you choose should be stable and have no arms.
  • Move to the edge of the chair, and place your hands on your hips. 
  • Extend your right leg outward until it’s straight and your heel is resting on the floor. You should also keep your toes pointed up toward the ceiling. 
  • Slowly bend forward from the waist until you feel a stretch at the back of your right thigh. 
  • Hold the stretch for 15 to 20 seconds. 
  • Switch legs and repeat these steps to stretch your left leg.
  • Continue to stretch alternating legs until you’ve stretched each leg three times. 

2.Press up stretch

Another stretch therapists often use as a treatment option for sciatica pain is the press up stretch. Designed to elongate the spine, this stretch is also known as the Cobra pose by yoga practitioners. It can also help stretch stomach muscles, which could reduce pressure on pinched sciatic nerves. 

Steps for performing the press up stretch

  • Lie down on your stomach on a yoga mat or bed. Your forearms should be resting on the chosen surface and parallel with your torso, and your elbows should be under your shoulders. 
  • Slowly press your torso upward until you feel a stretch in the lower back. Make sure to lift your chest to create more spinal elongation.
  • Hold this stretch for 20 to 30 seconds and breathe deeply as you stretch. 
  • Return to the starting position and take a short break before repeating this stretch twice more. In all, this means you’ll be doing the stretch three times. 

Find more than just stretches for treating your sciatica pain at Whatcom Physical Therapy

You don’t have to rely on stretches alone for your sciatica pain treatment. At Whatcom Physical Therapy, our team can help you build a personalized plan to treat your pain. We’ll start by performing a free screening, which is designed to pinpoint the source of your pain. Our team will then build an individualized treatment plan for you, and such a plan could include therapy techniques like: 

Don’t wait to start getting our help with your sciatica. Contact our team today for more information about how we can help you or to schedule your initial appointment.