Sciatica Exercises: The Best Stretches for Optimal Pain Relief

Seated Sciatic Nerve Flossing

When the sciatic nerve is compressed, flossing allows the nerve to loosen free from impingement. Sitting in a chair, with perfect posture, begin to extend the knee into a straight leg, while keeping the toes pointing back. Once the knee is extended, tilt the head backward as far as possible. Slowly lower the foot back down, while simultaneously - at the same speed – tilt the head down as far as possible. The head should be as far down at the same instance that knee is fully flexed. Straighten the leg again while bringing the head back up. The head should be as far back as possible at the same moment the knee becomes extended. Repeat this movement fifteen to twenty times.

Spinal Stretch While Sitting

One of the triggers of sciatica is compression of the vertebrae in the spine, which creates pressure on the sciatic nerve. A spinal stretch while sitting can help make space in the spine to relieve the pressure. This stretch can also relieve tension and keep the spine flexible. This stretch can be performed in two ways. First, sit on a chair and spread your knees apart. Bend your neck forward until your chin touches your chest. Slowly bend over and lower your chest between your legs. Hold this position for three to five seconds while relaxing your hands and arms between your legs. Slowly rise back up to starting position and repeat three to five times. Another way to do the spinal stretch is by sitting on the floor with your legs stretched out in front of you. Flex your feet and keep them pointing upward. Lift one leg with the knee bent across the opposite leg and place the foot on the floor outside the opposite knee. Gently turn your body away from your bent leg by placing the opposite elbow against the inside of your bent knee. Hold the stretch for thirty seconds and repeat it three times on each side.