Exercises for Targeted Areas
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      Exercises for Sciatica Pain

      If you are suffering from sciatic pain, you know how frustrating it can be. It can cause shooting sensations that go down your leg and limit movement. Luckily, there are different stretches you can do to help!
      Sciatica is caused by inflammation of the sciatic nerve, which can result from sitting too much, trauma, a ruptured disc, arthritic spurs of the spine, or pressure from the muscles of the pelvis. The folllowing stretches may help you find relief. Always remember to consult your physician prior to starting any new exercise regimen.

      Stretch 1: Figure 4 Stretch

      • Lie on your back with your knees bent.  Keeping your shoulders on the ground, cross your right ankle over your left knee.  

      • Gradually pull your left knee towards your chest.  

      • Try to put both arms behind the left leg to pull your knee towards your chest. 

      • Hold for 30 seconds, gradually relax your leg, and repeat 3 times on both sides.

      Stretch 2: Knee to Opposite Shoulder

      • Start by lying flat on your back with your feet extended and your toes pointing upward.

      • Bend your right leg up and grab your hands around your right knee.

      • Gently pull your right leg up across your body towards your left shoulder.

      • Pull it as far as it will comfortably go. You should feel a relieving stretch and not pain.

      • Hold for 30 seconds and repeat 3 times on each leg.

      Stretch 3: Standing Hamstring Stretch 

      • While standing, place your right foot on an elevated sturdy surface, below hip level such as an ottoman or a staircase.  

      • Flex your toes up and make sure your legs are straight or with a slight bend.

      • Do so with your hands on your hips. You can also hold the back of a chair or railing for balance.

      • Slowly bend your body forward towards your raised foot. Bend until you feel the stretch, you should not feel pain.

      • Hold for 30 seconds and repeat 3 times on each leg.

      Stretch 4: Sitting Hamstring Stretch

      • Sit on a firm surface with your legs extended out onto the surface in front of you.

      • Slowly lean forward reaching for your thigh, knee, or ankle.

      • Hold for 30 seconds and repeat 3 times.