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3 Stretches that will help improve Sciatic Pain

3 Stretches to help with Sciatic Pain

One of the main reasons people come in to see us at Living Chiropractic is because of sciatica. This is a leg pain which is often also accompanied by a tingling, numbness or weakness. This pain originates in the lower back and travels through the buttock and down the back of both legs through the sciatic nerve.

This condition is caused by irritation of the roots of the lower lumbar and lumbosacral spine, and is often a problem for pregnant women. A growing baby inside the womb puts increasing pressure on the spine which can cause irritation. Pregnancy chiropractic is an effective way to reduce the pain associated with sciatica.

Expectant mothers are not however the only group who experience this medical condition. Over the years our team have helped people across all walks of life regain feeling and movement in their legs and back. Some of the stretches we recommend for patients experiencing sciatica are listed below. Should you have any questions or concerns regarding the movements involved in any of the listed stretches, please feel free to get in contact with one of our friendly staff.


piriformis Lying flat on the floor, raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand until a stretch sensation is felt. Hold the stretch for 30 seconds or as whatever shorter amount of time you are able to handle. Alternate and stretch both sides not just the side that is affected. Do this several times for each side if possible.



buttocksstretchBegin on all fours. Place the affected leg across and underneath the trunk of the body so that the affected knee is outside the trunk. Extend the non-affected leg straight back behind the trunk and keep the pelvis straight. Keeping the affected leg in place, push the hips backwards towards the floor and lean forward on the forearms until deep stretch is felt. Hold stretch for 30 seconds or what your body is capable of, then slowly return to starting position.



supinestretch Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body. Hold stretch for 30 seconds or what your body is capable of, then slowly return to starting position.



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