This stretching video for sciatica will help you find relief

HThe old one is right there! Yes you, hold on. Now hold on longer.

It’s not a stick-up—it’s the guiding principle behind a 13-minute stretch series to relieve sciatica or sciatic nerve pain.

“Sciatica is an umbrella term that refers to a shooting pain that travels down the leg, usually from the back but also the back of the hip and thigh and all the way down the leg,” Charles Kim, MD, assistant professor in the NYU Langone Departments of Rehabilitation Medicine and Anesthesiology, previously said. Well+good. It is caused by compression of the sciatic nerve, which runs down the leg. And it can be brought on by various activities, such as sitting for long periods of time or engaging in high-impact exercises that put a lot of stress on your hips.

It is possible to strength train to relieve and prevent sciatica. But you should also consider stretching your lower body to help create some space.

One of the best ways to do this is by targeting your glutes and hamstrings, which include the piriformis muscle.

“The piriformis sits on top of the sciatic nerve, which is why it’s really important to release that muscle to relieve sciatic nerve tension or sciatica symptoms,” says East River Pilates instructor Brian Spencer.

To do this, Spencer takes you through a series of stretches that loosen things up. You’ll start on your back, using a band or towel to help you bring one leg at a time into the air as you flex and stretch. You’ll also do full and half pigeons to release your hips, and you’ll “tail shake” a downward dog to create some movement.

But the key is to let your body move into those positions and hold them until you feel a difference.

“We’re going to take it nice and slow,” Spencer said. “Especially if you feel any tension in that sciatic nerve, we’ll really hold some stretches to help release those muscles around that nerve.” Ahhhhh, that’s spot on.

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