Pilates Stretches for Sciatica

If sciatic pain has been a recurring episode for you then the sciatic nerve stretches, when done on a regular, consistent basis can help ward off future pain from the sciatic nerve.

Allow the pain settle for a couple of days before you begin to do stretches for sciatica.

It’s always a good idea to warm-up first.

Your warm-up can consist of a hot shower, a 5 minute walk or bicycle ride to increase circulation and warm the muscles, particularly in the sciatic nerve area.

The sciatic nerve stretches should focus on exercises that stretch the lumbar spine and throught the sacrum.

Doing this will help your body become more flexible, which will increase your normal range of motion for day-to-day movements.

Generally when I have clients come in following an episode of sciatica pain I have them do a series of stretches to loosen up the lower back and piriformis muscles deep in the buttocks that can contribute to the pain.

Doing these sciatic stretches regularly throughout the days following an attack can help to alleviate the pain quicker and ward off future sciatica pain.

Stretches for Sciatica:

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Hamstring Stretch: This stretch is done lying flat on your back with a band or towel wrapped around one foot, the other leg is extended.

Exhale as you pull the leg with the band straight up until you feel the stretch in the back of the leg, hold for a two count, release the leg to the floor, then repeat for 8 –10 repetitions on both legs.

Take the stretch to a point of slight discomfort, not pain!

Knee Stirs: Lie flat on your back with one leg extended and one leg bent at a 90 degree angle.

Keeping the body and pelvis still circle the bent leg 8 times each direction in the hip socket. The lower part of the leg does not move only the thigh in the hip socket. Repeat on the other leg both directions.

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Pelvic Tilt:Lying flat on your back with knees bent tilt the pelvis so the back flattens and the pubic bone rolls up curling the tailbone off the floor.

Exhale as you scoop out the abdominal muscles flattening the spine and curling the tailbone off, and then inhale to relax the tailbone back down. Repeat this exercise for 8-10 repetitions.

This sciatic stretch can be done standing or sitting as well using a wall or chair for the back support.

Single Leg Stretch:Lying flat on your back pull one knee to your chest and extend the other leg to the ceiling.

Switch legs as you breath in and out pulling your abdominal muscles down flat as you extend the one leg. Feel the stretch in your spine as your back flattens into the floor, repeat for 10 repetitions.

Elbow Press Up: One of the best sciatic nerve stretches for the lumbar spine.

Lying on your stomach with your hands just outside your head press up onto your elbows drawing your belly button up and in lifting the chest and ribs off the mat.

Hold for a 3 count then release back down. Repeat this up to 10 times working to press to your hands straightening the arms.

There are many stretches for sciatica that you should avoid!

Here’s the List:

-Any standing toe touches, straight down or to the opposite foot.

-A quadriceps or thigh stretch standing with the knee bent.

-Standing hamstring stretch with the leg straight out resting on a bar or table.

-Lying on stomach arching head and neck backwards or up.

-Sitting with legs crossed in lotus position and rounded back.