4 Stretches to Relieve Sciatica Pain

Do you suffer from sciatica pain? Well, you don’t have to suffer in so much pain. Visiting your Chiropractor in Longview can help relieve sciatica pain by having them examine and treat your pain. However, while they can help manage the pain caused by sciatica, you can also help reduce the pain right from your home.

What is Sciatica?

Have you ever had a Chiropractor examine your back? If you have lower back pain that runs through your buttocks, down your legs, and ends at your knees, you could be suffering from sciatica pain and never knew. Sciatica pain is often a result of a nerve being compressed in your lower back area. You can feel the pain in these areas when the sciatic nerve is compromised from an injury, or there is some pressure on the sciatic nerve.

An experienced and skilled Chiropractor such as Dr. Still from Family Chiropractic Care uses a whole person approach by examining every aspect of your body and symptoms you might have. This will give him a proper diagnosis of sciatica pain.

Who Gets Sciatica?

Those who get sciatica might include those between the ages of 30 and 50 years of age. However, some pregnant women can feel sciatica pain since the uterus can put pressure on the sciatic nerve. Some people who have other back problems such as a herniated disk or spine arthritis can experience sciatica pain. Although, some people just experience this type of pain and it can go away on its own.

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Exercises for Sciatica Pain Relief

If you start to feel sciatica pain, you can help relieve the pain with some exercises at home to ease the pain.

1. Reclining Pigeon Pose

This reclining pigeon pose on a yoga mat or towel placed directly on the floor. A flat surface for this exercise is recommended. You can begin the stretch by lying flat on your back with your knees bent and your feet flat on the floor. Then, gently cross your right foot over your left knee and then flex your right leg, so your toes are pointing up. Then, while keeping your back and head to the floor, reach your hamstring area on your left leg and curl your legs into a hug, opening your right leg out as far as it’s comfortable.

You can hold this stretch for 30 seconds to 2 minutes or until it’s too uncomfortable to sit still. Then, you can switch sides after you are done with one side. However, make sure you continue the stretch with your head on the floor and tucking that chin down.

2. Sitting Spinal Stretch

You can do this stretch with a yoga mat on the floor if you prefer. Start by extending your legs in front of you, then bring your left leg in where your foot touches the inside of your right knee or at least to a spot where you can flatten your feet to the floor.

Next, take the inside of your right elbow and cuff your left leg as close as possible, while bringing in your body close to your knee. Then, lay your left hand behind your left hip with your palm flat on the floor.

Take a deep breath as you slowly turn your shoulders and neck to look behind your left side. You can do this stretch for about 15 to 30 seconds. Of course, you can do the other side after you are done for the same amount of time.

3. Standing Hamstring Stretch

You will need a surface that’s high enough for you to place your leg on the surface without discomfort, such as a chair or step. After you find something to use, place your right foot on this object or surface where it’s hip level or below that point.

Then, you should flex your foot out, so your leg and toes are all straight. You can keep a slight bend to your knee if it becomes uncomfortable as you bend your body forward, slowly over your foot. If it’s too tight or painful, just go as far as you can since the deeper you go, the better the stretch will be. You can place your hands on your feet if you can go that far. You can hold this stretch for 30 seconds and repeat on the other side.

4. Knee to Opposite Shoulder

Lay on a yoga mat, so you are flat on the floor, then pull your knees up. Then, the left leg you are stretching should cross over the other leg. Next, you can take your right hand and stretch your knee up toward the opposite shoulder. You should feel a stretch along your leg as you pull it gently toward your shoulder. You can hold it for 15 to 30 seconds and do the other side next.

However, you might need to customize these exercises to fit your own needs since some people can stretch more than others. Always feel what’s comfortable instead of creating more pain during these stretches. They will help you relieve the pain, but getting proper treatment from a Chiropractor is always recommended if you continue to have sciatica pain.

Get Sciatica & Back Pain Treatment in Longview

If you live in or around Longview, WA, then consult with Dr. Still at Family Chiropractic Care about your sciatica or back pain. With over 30 years of experience, Dr. Still is the best doctor in the area to help with your back pain treatment Longview. If you seek his help, he can devise stretches that will benefit your sciatica pain.

Contact us today to set up an appointment or have us answer any of your questions about relieving your sciatica pain. We take pride in treating our patients with the best care possible to ensure you are as healthy as possible. Come on down to see us today if you are in need of relieving your pain!