No More Lower Back Pain: Easy Stretches To Get Sciatic Nerve Pain Relief

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When sciatica kicks your spine, you know the struggle: searing pain, tingling or numbness that shoots your lower back going down to one of your legs, making you do even the impossible to ease the pain.
The great thing when dealing with sciatica pain is that you can use some handy stretches that will give you instant relief by taking pressure off your sciatic nerve.

The next low-impact routine is especially designed for those suffering from sciatic nerve pain, triggering your lower body.

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Important: to get remarkable results, you have to perform the next stretches every morning before getting out of bed or in the evening before going to sleep. This way, you won’t deal with sciatica pain by keeping it under control.

Of course, these stretches will relieve the pain even if you perform them only when the pain strikes, but it’s advisable to continue doing them.

1. Seated Pigeon Pose

Image Credits: Seated Pigeon Pose

  • Sit on a mat with your knees flexed. Lean back and support your upper body by placing your fingertips on the mat diagonally behind you.
  • Lift your right leg and place it on your left knee. Make sure your right ankle is on top of your left knee.
  • Gently sway your left leg from left to right.
  • Do this 10 times before switching legs.

2. Reclining Pigeon Pose

Image Credits: Reclining Pigeon Pose

  • Lie down on your back on a mat. Keep both your knees flexed, and feet flat on the floor.
  • Flex your left knee, and place your left shin on your right knee.
  • Lift your right leg off the floor, place both your palms on the back of your right thigh and pull the right knee close to your chest.
  • Place your left palm on your left knee. Push your left knee, and pull your right thigh.
  • Hold it for 10 seconds.
  • Do the same on the other side as well.

3. Knee To Opposite Shoulder

Image Credits: Knee To Opposite Shoulder

  • Lie down on your back. Flex your right knee. Hug your right leg with both your hands and bring it close to your chest. Keep your toes pointed.
  • Pull your knee toward the left side of your chest.
  • Hold this for 10 seconds and then get back to the starting position.
  • Do the same with your left leg.

4. Cat And Cow Pose

Image Credits: Cat And Cow Pose

  • Assume the Table Pose.
  • Inhale and drop the belly down but keep your hips and upper back up toward the ceiling. Lift your head and look forward.
  • Exhale and drop your neck down. Stretch the middle of your back up toward the ceiling. Make sure your shoulders are round and drawn toward your ears.

5. Seated Crossover Hamstring Stretch

Image Credits: Seated Crossover Hamstring Stretch

  • Sit on a mat with your legs extended forward.
  • Cross your right leg over the outside of your left leg. Place your right foot close to your left knee.
  • Wrap your left hand around the outside of your back, and place your right hand on your left side, diagonally in front of your right leg.
  • Bend and bring your head close to the right knee.
  • Hold this pose for 10 seconds.
  • Repeat on the other side.

6. Seated Spinal Twist

Image Credits: Seated Spinal Twist

  • Sit on a mat with your legs extended in front of you.
  • Flex your right knee and cross your right leg over the outside of your left leg. Keep your left foot flexed.
  • Place your right fingertips on the mat behind you, and hug your right knee close to your chest with your left arm.
  • Inhale and lengthen your back. Exhale and twist to your right.
  • For a deeper stretch, bring your left elbow to the outside of your right knee, and twist to your right.
  • Hold this pose for 10 seconds.
  • Do this on the other side as well.

7. Forward Pigeon Pose

Image Credits: Forward Pigeon Pose

  • Assume the Table Pose.
  • Bring your left ankle close to your right wrist. Slide your right leg back. Make sure your toes are pointing out.
  • Bring your lower left leg close to your groin.
  • Taking the support of the floor, straighten your back.
  • Inhale and exhale 10 times before releasing the pose.
  • Do this on the other side as well.

8. Shell Stretch

Image Credits: Shell Stretch

  • Kneel down and sit on your heels. Keep your toes pointed out, and place your palms close to your knees.
  • Lean forward and bring your chest close to your knees. Keep your back straight, and look at the mat.
  • Push your upper back up toward the ceiling without lifting your hands, neck, and hips.
  • Hold this pose for 10 seconds.

9. Reclined Cow Face Pose

Image Credits: Reclined Cow Face Pose

  • Lie down on your back. Flex your knees and bring them close to your chest. Cross your right leg over your left, place the respective hand on the respective shin, and hold. Feel the stretch in your lower back and glutes.
  • After 10 seconds, place your hands on each foot, and hold for 10 seconds.
  • Do the same by crossing your left leg over the right.

10. Supine Butterfly

Image Credits: Supine Butterfly

  • Lie down on your back. Bring the soles of your feet together by flexing both your knees. Once the soles are joined (like a Namastey!), pull your feet a little up so that you feel the stretch in your thigh and groin area.
  • Keep your hands by your side, and palms flat on the floor. Engage your core, and without lifting your feet off the floor, lift your knees toward the ceiling.
  • Pause for a second and then push your knees down back to the starting position.

11. Prone Torso Twist

Image Credits: Prone Torso Twist

  • Lie down on a mat with your hands by your side, and palms flat on the mat.
  • Flex your right knee, keep your right foot flat on the floor, and twist your body to the left.
  • Keep your left leg straight, look toward your left, keep your right hand on the floor, and count to 10.
  • Get back to the starting position and do the same on the other side.

12. Hip Stretch

Image Credits: Hip Stretch

    • Lie down on your belly on a mat. Rest your head on a pillow. Keep your hands close to the pillow, and palms flat on the floor.
    • Flex your right knee so that the lower leg and the thigh are perpendicular to each other.
    • Gently push your hip up so that your thigh is off the floor.
    • Hold this pose for a moment and then lower your hip back to the floor.
    • Do this five times before switching legs.

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