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Simple Stretches To Ease Sciatica

About This Blog:

  • Sciatica typically occurs when muscles around the lower back, buttocks, and thighs become tight and inadvertently apply pressure to the sciatic nerve.
  • This compression of the sciatic nerve can result in burning pain and numbness that affects one side of the buttocks and legs.
  • In this blog, Dr. Mark Giovanini of NeuroMicroSpine provides patients with simple stretches to ease sciatica. He also educates patients about permanent solutions for sciatic pain relief.

One of the most common causes of sciatica is piriformis syndrome, a condition that affects the piriformis muscle located in the buttocks. When the piriformis muscle spasms or becomes tight, it often irritates the sciatic nerve. This can cause a number of uncomfortable sciatic pain issues such as numbness, tingling, and burning pain along the buttocks and back of the legs.

Knowing this, Dr. Mark Giovanini can recommend stretches that target these areas to provide relief. When it comes to stretching the piriformis muscle, it’s important to consider nearby muscles. Tight hip flexors could be part of the problem, so patients should focus on these areas, and others, to relieve tension. 

Before starting a stretching regimen, be sure to clear it with Dr. Mark Giovanini first. Additionally, patients who undergo minimally invasive spine surgery should receive post-rehabilitation training and conditioning through Dr. Giovanini’s iLifestyle center. This helps patients receive appropriate care under the supervision of trained professionals.

Nevertheless, here are simple stretches to ease sciatica:

1.    Low Lunge

Begin in a runner’s lunge with one leg forward. The leg in front of you should be facing forward with your knee positioned slightly over the ankle. The other knee and leg should remain flat on the floor. Lean your hips forward slowly and hold the position for 30 seconds.

low lunge stretch for sciatic pain 

2.    Pigeon and Reclined Pigeon

Start in a runner’s lunge with the right leg forward, and back leg straight. Drop your right thigh and shin to the floor and walk your hands forward, over the leg. Rest your torso on the top of the leg, hold for 30 seconds, then release. For reclined pigeon, lay your back on a mat and bend your knees so they make a 90-degree angle perpendicular to the floor. Take one leg and place it on top of the thigh of the other leg. Place your hands on the back of the thigh that’s holding your other leg. Pull your thigh toward you, creating a stretch in your hips and buttocks. Hold for 30 seconds, then release.

pigeon pose for sciatica

4.    Foam Roller Hip Stretch

Sit on a foam roller with your knees bent and feet flat on the floor. Shift your weight onto one of your hips (left or right) and place the leg with most of the weight on top of the alternate thigh. Your ankle should be sitting on top of your thigh. Using your hands for support, roll the foam roller over your hip, buttock, and thigh.

foam roller hip stretch for sciatica

 

To minimize or effectively eliminate sciatica altogether, patients may want to consider minimally invasive spine surgery. A lumbar microdecompression, among other things, could help reduce pain symptoms and improve the health of your spine. Call NeuroMicroSpine today to schedule an appointment with Dr. Mark Giovanini.

The advice and information contained in this article is for educational purposes only and is not intended to replace or counter a physician’s advice or judgment. Please always consult your physician before taking any advice learned here or in any other educational medical material.