Sciatica Relief Stretches

This is for you if you have sciatica leg pains, numbness or shooting pains down the legs to the foot, in the front of the leg, or pain into the back of the knee, or if you have low back pains that aren’t quite relieving with our low back pain exercises. Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay young and active.

If Standing, Do These - Takes 3 Mins

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: WITH STRAIGHT ARMS, HINGE AT YOUR HIPS, PRESSING BELLY TOWARD THE GROUND SO AS TO CREATE A TABLETOP WITH YOUR BACK. NOW WITH VARIOUS FOOT POSITIONS, FIRST PIGEON-TOED, HOLD POSITION. THEN DUCK-TOED. THEN FEET LINED UP.

HOW: FIRST GET INTO A RESTING LUNGE POSITION. SLIDE BACK LEG AS FAR BACKWARD AS POSSIBLE. THEN RAISE CHEST UP BY PUSHING OFF FRONT KNEE.

HOW: FOCUS ON ROTATING YOUR KNEE INWARD AND OUTWARD, TO GET ROTATION THROUGH THE HIP.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

If Sitting, Do These - Takes 3 Mins

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: EVENLY SQUEEZE THE KNEES TOGETHER, THEN RELEASE. KEEP FEET PARALLEL TO EACH OTHER AND DON’T LET STOMACH OR UPPER BACK PARTICIPATE.

HOW: SEATED ON A BED OR BENCH, SHIFT TO ONE SIDE SO THAT YOUR KNEE IS RESTING ON THE BED. LEAN THE MIDDLE OF YOUR CHEST OVER THE KNEE TO FEEL A STRETCH IN YOUR HIP-BUTT (PIRIFORMIS MUSCLE) AREA.

*IF YOU ARE IN A CHAIR AT WORK, DO THE FIGURE 4 LEANS.

HOW: SEATED WITH KNEES BENT AND ANKLE RESTING ON OPPOSITE KNEE. HINGE AT THE HIPS TO LEAN CHEST OVER YOUR ELEVATED KNEE.

HOW: TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART. HOLD POSITION. THEN REVERSE TO TOUCH BOTTOM OF FEET TOGETHER WHILE KNEES FALL AWAY FROM EACH OTHER.

HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.

If Lying Down, Do These - Takes 3 Mins

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: SQUEEZE BUTTOCKS TOGETHER USING BUTT MUSCLES, NOT THIGHS OR ABS. DO A SET WITH FEET STRAIGHT, THEN WITH FEET DUCK-TOED OUTWARD. THEN WITH FEET PIGEON-TOED INWARD. THEN WITH FEET IN LINE.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. NOW SQUEEZE KNEES TOGETHER.

HOW: LIE ON YOUR BACK. KNEES BENT. ANKLE RESTING ON OPPOSITE KNEE. PULL LOWER LEG UP TOWARD YOUR CHEST.

HOW: TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART. HOLD POSITION. THEN REVERSE TO TOUCH BOTTOM OF FEET TOGETHER WHILE KNEES FALL AWAY FROM EACH OTHER.

HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.

Add this whenever resting.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.



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