12/08/2023
Sciatica Stretches
In my experience, Sciatica occurs when the sciatic nerve is pinched between muscle and bone or bone and bone. One cause comes from the pelvis being out of proper alignment, or tipped forward. This happens when your quadriceps muscles in the front of your thigh and the quadratus lumborum become overly tight. Additionally, your abdominal muscles are weak and your hamstrings are weak and contracted.
On your back:
Raise one leg so your knee is bent at a 90 degree angle. Point your toe (plantar flex) and bring your toe up (dorsiflex) 20 times.
In the same position rotate your ankle 30 times each way.
Following that do it on the other leg.
Lie on your back with knees bent and feet flat on the floor or bed about hip width apart. From this position straighten one leg to the same angle as the thigh of the other leg, put a belt or strap behind your toes pull your toes back with the strap for 30 seconds. Then move the belt to the arch of your foot and raise the leg till you feel a stretch up the back of your leg (this will increase as you do it more and more). Hold this for 30 seconds.
Repeat on the other leg.
Kneel and lean
Kneel, with your knees hip width apart, on a raised object like a low foot stool and put your hands on the floor in front of you at shoulder width. Allow your weight to go onto your arms and hands and concentrate on loosening the muscles in your hips and back. Hold for 30 sec.
Leg Pressure
While lying on your back raise one leg as straight as you can. Put your hands behind your thigh close to your knee. Push as though you are trying to return your leg to the surface with about 5 lbs pressure (very light). Hold for the count of 5. Do this three times per leg, but do the effected side twice as much as the non effected side. The purpose of this is to tighten your hamstring muscles.
