3 Stretches to Alleviate Sciatic Nerve Pain

Posted on October 16, 2018

The sciatic nerve is the largest nerve in the body and is originates in the lower back before branching through the hips, buttocks and traveling down the leg.  When it becomes impinged, these areas usually show pain and numbness/tingling that is often limited to just one side.  Try these 3 stretches to alleviate sciatic nerve pain.

Cat Cow–Begin on your hands and knees with your head in line with your back. Arch your back upwards and then allow it to come back in line with your back. Hold both positions for 5 seconds and repeat 10 times.


Piriformis Stretch–The piriformis muscle is the most common muscle to impinge the sciatic nerve. Hold this stretch for 30 seconds and repeat 4 times before switching to the other leg.


Press Up and Hold Stretch—This is great for disc herniations because it decompresses the spine. Press up and hold for up to 1 minute.


Also…If you are experiencing sciatica, sleep on your back with a pillow under your knees and a rolled up towel under your low back.


DON’T DO–>Back extension exercises if you have a history of low back pain.

back extension


Try “side planks” instead. Strive for 30 seconds on each side.

Recurring Sciatica and Persistent Sciatic Nerve Pain

If pain persists longer than 1 week or if pain is recurring more than once per year try chiropractic care.  At Active Life Chiropractic in Ballantyne, Dr. Bob’s goal is to first identify the source of your sciatica before beginning treatment.  By identifying the root cause, treatments can be focused on achieving long term effectiveness instead of short term relief.  The most common treatment for sciatic nerve impingements at Active Life Chiropractic includes chiropractic adjustments to the sacroiliac (SI) joint.  If the SI joint is misaligned, it can lead to imbalances that create inflammation on the sciatic nerve.  While all cases are different, it is common to experience immediate relief from a chiropractic adjustment to the sacroiliac joint.  If you are having recurring sciatica or have had pain for more than 1 week, click the book an appointment link at the top of this screen to schedule an examination with Dr. Bob.

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Dr. Bob Mason has been practicing since 2006 and has adjusted over 90,000 patients!  He has been voted one of the best chiropractors in Charlotte  and won the Patient’s Choice Award in 2015.  Active Life Chiropractic is a family based practice that often sees entire families receive chiropractic adjustments for wellness care. Dr. Mason specializes in multiple chiropractic techniques. He is advanced proficiency rated with Activator Methods, Palmer, Cranio-sacral and The Webster Technique allowing patients to receive customized treatments.