We see so many people coming to our studio with sciatica pain. For most, the sciatica creates a dull aching pain. But at its worst, sciatica pain can be sharp and send a shooting pain down your leg. And unfortunately, it is common, affecting anywhere between 10 – 40% of the population.

The sciatic nerve runs from the lumbar spine through the pelvis and goes down both legs. Sciatica pain occurs when pressure is placed on the sciatic nerve and can result in pain and numbness in many areas of the lower back and legs.

There are multiple ways that pressure can be exerted on the sciatic nerve. These include inflammation of the piriformis muscle, herniated disk, bone spurs, and spinal stenosis.

We asked some of our clients who are utilizing localized cryo and whole body cryo for reducing inflammation what their favorite stretches are. The first thing we found out is that asking someone’s favorite stretch for sciatica pain is like asking someone their favorite BBQ in the South.

Everyone has a different answer and they are passionate about it! And they are not wrong, everyone must find what works for them. One thing that is common across all stretching choices, consistency is key.

A few reminders about any stretch that you may do.

• 1. You should feel a gentle pull, but it should not feel painful.
  2. Do not push beyond what is comfortable.
  3. Never “bounce” to try and make the stretch deeper.
  4. If you find that you are unable to do a stretch look for modification options.
  5. Focus on your breathing. Take slow and deep breaths.

I always feel so good when I do this stretch because I am always so tight through my piriformis. A lot of days I will try to do this first thing in the morning before I get out of bed and again in the evening when I am going to bed. Especially if I am training for a half marathon and logging a lot of miles, I really need this stretch.

• Lie face-up and cross your right foot over the top of your left knee.
• Put both hands behind your left knee and gently pull the knee toward you. If you want to deepen the stretch keep your left hand behind your knee and continue to gently pull the knee toward you, and then take your right hand and place it on your right knee and gently push it away from you.
• Inhale and exhale deeply, focusing on relaxing the muscle on the exhale. Switch and do the other side.

I love this stretch! It helps to awaken the body and brings flexibility to the spine. If I have been sitting a lot during the day, I will take a quick couple of minutes and do this. The combination of this stretch and some mindful breathing can always give me a little pick me up.

• Start in a tabletop position making sure your wrists align with your shoulders, and your knees are directly under your hips. Point your fingertips to the top of your mat.
  • Make sure your head is aligned with your spine.
• Cow Pose: Breathe in as you drop your belly towards the mat. Lift your chin and chest and lookup to the ceiling.
  • Broaden across your shoulder blades and draw your shoulders away from your ears.
• Cat Pose: As you breathe out, draw your belly to your spine and round your back toward the ceiling looking just like a cat.
  • Let the top of your head go toward the floor

Breathe in, coming back into Cow Pose, and then breathe out as you return to Cat Pose.

The pigeon pose is great for opening your hip flexors, piriformis, quads and glutes. For me, the pigeon pose is always a challenge and I typically must modify it slightly. In my mind, when something like this is challenging for me – it tells me I probably need to do it more, not less.

• Start in a tabletop position.
• From there, slide your right knee forward to the outside of your right wrist (this is key). At the same time, bring your right foot to the front of your left knee, resting the outside of your right knee on the floor. 
• Slowly slide your left leg backward, straightening your knee and lowering the front of your left thigh as close as possible to the floor. 
• Lower the outside of your right buttock to the floor. This is where I modify. If you cannot get your buttocks to the floor use a pillow, rolled up towel, yoga block, etc. to support you.

The lunge is great because you are not only getting a stretch, you are also helping to build strength. I am all about any time I get a two for one! The lunge is going to work your glutes, quads, hamstrings and calves.

• Start by standing up tall.
• Step forward with one foot until your leg reaches a 90-degree angle. Your rear knee should remain parallel to the ground and your front knee should not go beyond your toes.
• Lift your front lunging leg to return to the starting position.
  • If you want, you can add a small twist while you are in the lunge position. I am a little unbalanced, so I typically do not.

This is usually how I will end my stretch session. The primary benefit from this stretch is restoring flexibility and helping to release those low back muscles.

• Lie on your back, knees bent and feet on the floor. Begin by taking a deep breath in.
• As you breathe out, tighten your abdominal muscles to bring one leg in toward your stomach.
• Wrap your hands around your shin just below the knee and hug your leg gently toward body.
• Hold this position for three to five breaths, while breathing deeply. On your final exhalation, release your leg and slowly return it to the starting position on the floor.
• Repeat with the other leg.
• There are a couple of modifications that can be done with this stretch.
  • You can bring one leg up and then bring the other up immediately following.
  • Work up to bringing both legs in at the same time (this takes more abdominal strength to do).
  • Some people like to gently rock back and forth (side to side) while holding both legs into your body to get a little massage type effect.

Phew that is a lot of stretches, and there are so many more I will continue to share. Consistency is key with stretching.

Even if you pick just one stretch and do it every day, you will see benefit. Do not feel like you need to commit an hour a day to stretching (but just imagine how good you would feel if you could!), start small, stay consistent and feel the benefit.