6 Stretches for Pain Relief, Approved by a Sciatica Pain Doctor in Clifton

Standing Hamstring Stretch

Damage to the sciatic nerve can also lead to pain and tightness in the hamstring. This first exercise is meant to release tension in this particular area and alleviate pain.

Standing up, place your left foot on an elevated surface. It can be a chair, a box, a step, or anything that ensures your knee is at t or below the hip level. Make sure your toes are facing forward and your back is straight.

Start bending your body towards the left knee, going as far as you can without forcing yourself. Push the left hip down towards the floor, instead of lifting it towards the body, to help release tension. Hold the pose for 30 seconds, then switch to the other side.

Knee to the Opposite Shoulder

This is a simple, yet effective stretch that helps alleviate sciatica pain. If the pain does not seem to go away with physical exercise and common medicine, it is advised you visit a sciatica pain doctor and discuss minimally invasive treatment options.

Back to the stretch, the first thing you want to do is lie on your back, with your legs stretched and your feet up. Bend your left leg, putting both hands behind the knee. Start pulling the left knee towards the right shoulder, and hold this for 30 seconds. Don’t pull too hard of your leg if you don’t feel comfortable. Start small and, as you gain more mobility, you can poll it closer to the shoulder.

Push your left keen towards the previous position. Repeat with the other leg.

Reclining Pigeon Stretch

The pigeon is a well-known yoga pose, which aids in opening the hips. There are a few variations to the pigeon stretch, but the reclining pigeon is the easiest one, which is why it is recommended to do this first. Once you can do the reclining pigeon without pain, you can move on to other variations.

Lay on your back and lift one leg up, forming a right angle with your knee. Put both of your hands behind that knee, clasping your fingers. Lift the other leg and place its ankle on the knee that you are supporting with your hands. Hold this position for a few seconds, then switch to the other knee.

Forward Pigeon Stretch

Once you have mastered the reclining pigeon stretch, you are ready to move on to the forward pigeon. Remember not to force yourself too much, as this can add to the pain. Take breaks and relax to manage your back and muscles.

Start by kneeling on the floor, on all fours. Put the left leg forward, in front of your body, keeping the right leg horizontal to the body. Make sure the left leg is in front of the right leg, towards the center of the body. Make sure the right leg is stretched all the way to the toes, on the floor.

Let your body weight shift from your arms to your legs, allowing your arms to rest. Lift your upper body, with your hands on either side of your body. Take a breath, hold this pose for a few seconds, then lean your body forward, going back to the initial pose and shifting your weight back to your arms. Repeat with the other leg.

Sitting Pigeon Stretch

The third variation to the pigeon pose, this one is a more advanced pose meant to help stretch out the muscles, releasing tension and pain.

Start by sitting on the floor, with both legs stretched in front. Bend one leg, putting its ankle on top of the other leg. Lean forward as much as you can, until your body is able to reach as close as possible to the thigh. Try to hold this pose for at least 15 seconds, then move on to the other knee.

Sitting Spinal Stretch

When a vertebra in the spine compresses the sciatic nerve, it can cause pain that runs all the way through the leg. This stretch works in alleviating this type of pain.

Start by sitting on the ground, legs straight, and feet upwards towards the ceiling. Bend the left knee and place the foot flat on the floor, on the outside of the right knee. Place your right elbow on the outside of the left knee, allowing your body to slowly turn towards the left.

Try to hold this pose for 30 seconds, but don’t push yourself if you start feeling pain. Repeat on the other side.

If your sciatica pain is persistent, book an appointment at Pain Treatment Specialists. We offer minimally invasive treatments to help you get rid of your sciatica pain. Our board-certified back doctors focus on helping you overcome your health issues become productive once again without having to undergo surgery or to take over-the-counter narcotics. You can find our back pain specialists in Clifton, on Route 46E, just past the Ford dealership.