Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. The pain typically feels like a shooting, sharp or burning sensation. Sometimes it can feel like an electric shock. It can be caused by a herniated disk or bone spur on the spine compressing part of the nerve. Stretching is often recommended as a way to help relieve sciatica pain, but is stretching safe for sciatica? Can it potentially make the pain worse? Here we’ll review the pros and cons of stretching for sciatica and provide tips on how to stretch safely if you have this condition.
What is sciatica?
The sciatic nerve is the longest and widest single nerve in the human body. It controls many of the muscles in your legs. Sciatica refers to pain, weakness, numbness, or tingling along the path of the sciatic nerve, radiating from the lower back down the back of the thigh and leg. It is typically felt on only one side of the body. Some common causes of sciatica include:
- Herniated (slipped) disk – A disk in the spine slips out of place and puts pressure on the sciatic nerve.
- Degenerative disk disease – Normal wear and tear causes disks to deteriorate and put pressure on nerves.
- Spinal stenosis – Narrowing of the spinal canal places pressure on the spinal cord and nerves.
- Spondylolisthesis – A vertebra slips out of place, pinching the sciatic nerve.
- Piriformis syndrome – The piriformis muscle in the buttocks spasms and irritates the sciatic nerve.
In many cases, the exact cause of sciatica is unknown. Risk factors include obesity, occupation-related tasks that strain the back, pregnancy, and long periods of sitting. Sciatica pain often subsides within a few weeks or months with rest and conservative treatment. But chronic sciatica may require surgery.
Can stretching help relieve sciatica pain?
Gentle stretching is often recommended as a first-line treatment for acute sciatica pain. Stretches may help by:
- Lengthening tight muscles that are irritating the sciatic nerve.
- Improving circulation and reducing inflammation around the nerve.
- Relieving muscle spasms.
- Improving spine and pelvis alignment.
- Encouraging the herniated portion of the disk to retract back into place.
Research also supports the benefits of stretching for sciatica. For example, a 2015 study found that specific piriformis stretches were effective at reducing pain and improving physical function in patients with sciatica. Another study found that sciatica patients who performed certain yoga poses and stretches for 16 weeks had less pain and disability than patients who did not stretch.
So when performed properly, stretching can absolutely help provide relief from sciatic pain for many patients. However, it’s important to be cautious and start very gently to avoid exacerbating the problem.
Can stretching make sciatica worse?
While gentle stretching is usually recommended, more intense stretching could potentially aggravate the compressed sciatic nerve and make your pain worse. Things to be careful with include:
- Overstretching – Stretching too far or too forcefully can put excessive strain on the nerve.
- Incorrect form – If stretches are done incorrectly, with poor alignment, they may place more pressure on the nerve.
- Too much too soon – When nerves are already inflamed, aggressive stretching may just inflame them further.
So while stretching can help in moderation, pushing too hard while nerves are irritated risks worsening sciatic pain and causing additional injury.
Tips for stretching safely with sciatica
If you want to try stretching to alleviate sciatic discomfort, keep these tips in mind:
- Talk to your doctor first, especially if your pain is severe.
- Start very gently and slowly. Ease into stretches rather than forcing them.
- Only stretch to the point of feeling mild tension. Pain means you’ve gone too far.
- Focus on relaxing and elongating muscles around the nerve rather than intensely “stretching out” the nerve itself.
- Avoid bouncing or jerky movements that may jar the nerve.
- Always maintain proper form and alignment in the hips and spine.
- Listen to your body. Stop any stretch that exacerbates nerve pain or tingling.
- Apply ice after stretching to calm inflammation.
- Perform stretches two to three times per day for best effects.
Here are five sciatic nerve stretches to try carefully:
Knee to chest stretch
Lie on your back and slowly pull one knee up to your chest until you feel a mild stretch. Hold for 30 seconds. Repeat with the other leg.
Figure four stretch
Cross one ankle over the opposite knee. Grasp the back of the thigh and gently pull it toward you until you feel a stretch in your buttocks or hip. Hold for 30 seconds and repeat on the other side.
Seated piriformis stretch
Sit upright with one ankle crossed over the opposite knee. Gently lean forward, keeping your back straight, until you feel a stretch in the buttocks. Hold for 30 seconds and repeat on the other side.
Standing hamstring stretch
Place one foot on a stool or step. Keep the knee straight and lean forward from your hips until you feel a mild stretch down the back of the thigh. Hold for 30 seconds and repeat on the other side.
Bridge pose
Lie on your back with knees bent and feet flat on the floor. Lift your hips up off the floor into a bridge position. Avoid over-arching the back. Hold for 20-30 seconds.
Always listen to your body and back off any stretch that increases sciatic pain or tingling. With consistent, gentle stretching, you may notice your symptoms start to improve over time. But check with your doctor if pain persists for more than a week or two.
Other ways to relieve sciatica pain
In addition to gentle stretching, other self-care measures can help alleviate sciatic discomfort:
- Cold packs – Apply ice for 15-20 minutes several times per day to reduce inflammation around the nerve.
- Heat – Use a heating pad on low setting to help relax muscles.
- OTC medications – Anti-inflammatories like ibuprofen may ease irritation of the nerve.
- Massage – Gentle massage may reduce muscle spasms; avoid directly over the spine.
- Chiropractic – Spinal manipulation can help relieve pressure on the nerve.
- Acupuncture – Fine needles may block pain signals and reduce inflammation.
- Pain management medications if over-the-counter options are ineffective.
For severe or chronic sciatica, your doctor may recommend prescription medications, steroid injections, or surgery to address the underlying cause. Seek prompt medical treatment if you have sudden loss of bowel or bladder control along with sciatica pain, as this may indicate cauda equina syndrome requiring emergency decompression surgery.
Conclusion
Stretching, when performed in a gradual, gentle manner, can absolutely help alleviate the painful symptoms of sciatica for many patients. However, stretching too aggressively could potentially place more pressure on an already inflamed nerve and worsen sciatic pain. Go slowly, ease into stretches, and stop immediately if sciatic pain increases. Combine cautious stretching with other self-care measures like ice, massage, medication, and medical treatment if needed. With a little patience and care, stretching can be an effective way to find relief from sciatic nerve pain.