Sciatica

Piriformis Super Stretch

Begin in the hand and knees position, if you have sciatica on the right, rotate both legs to the left and extend your left leg straight back, if you have sciatica on your left, rotate both to the right and extend your right leg straight back.

Slowly lower your trunk down as far as you comfortably can.

Lying Glute Stretch

Begin lying on your back, cross one leg over the opposite knee and slowly bring the foot that is still on the floor up and towards your chest.

When it is close enough, grab your knee from under the leg that is crossed on both sides with both hands.

Slowly come out of the stretch and repeat.

Hip Flexor Exercise

Begin standing, placing one foot comfortably in front of you, shoulder width apart, holding on to a chair or rail for support.

Slowly bend both legs lowering the back knee to the ground.

All the work will be done on the front leg so be sure to perform this exercise on both sides.

Slowly come out of the stance and repeat.

Hold for just a moment in the up and down positions.

Seated Figure Four Stretch

Begin sitting.

Bring the affected leg up and over the opposite knee.

Once in that position, stabilize the bent leg with both hands one hand on the foot keeping the leg in position then push down on the knee of the bent legs with the other hand while at the same time leaning your trunk forward.

Only go as far as you comfortably can, come out of the stretch and repeat, only on the affected side.

Lying Outer Hip Stretch

Begin on your back knees bent.

Take the affected leg and bring it over the non affected leg, keeping shoulders on the ground, applying gentle downward pressure to the knee, allowing the hip to stretch as much as you comfortably can.

Child’s Pose

Begin in a kneeling position.

Drop your butt toward your heels as you stretch the rest of your body down and forward.

In the fully stretched position, rest your arms in a relaxed position along the floor, rest your stomach comfortably on top of your thighs.

You should feel a mild stretch in your shoulders and buttocks and down the length of your spine and arms.

Don’t force your derriere to move any close to your heels than is comfortable.