Stretching is of utmost importance when it comes to flexibility and strengthening of the muscles. Regular stretching helps prevent and even improve minor discomfort, injuries, and sciatic nerve pain in the back and hip. Before we go into details regarding the stretches designed to alleviate sciatic pain, let`s go through the causes and symptoms of sciatic nerve pain.

6 Most Common Causes of Sciatica
  1. Lumbar herniated disc
  2. Degenerative disc disease
  3. Isthmic spondylolisthesis
  4. Lumbar spinal stenosis
  5. Piriformis syndrome
  6. Sacroiliac joint dysfunction

More Causes of Sciatica and Sciatica-Type Symptoms

  • Pregnancy
  • Scar tissue
  • Muscle strain
  • Spinal tumor
  • Infection
  • Fracture
Common Sciatica Symptoms

Sciatica typically affects one side of the lower body and the pain radiates from the lower back to the back of the thigh, and often down the leg.

  • Constant pain in only one side of the buttock or leg
  • Pain which originates in the low back or buttock
  • Pain that feels better when you lie down or are walking
  • Pain typically described as sharp or searing
  • A “pins-and-needles” sensation, numbness or weakness down the leg
  • Weakness or numbness when moving the leg or foot
  • Severe or shooting pain in one leg
  • Lower back pain that is not severe as leg pain
  • Pain and other symptoms in the toes
6 Stretches To Keep Sciatic Back And Hip Pain Under Control
  1. Camel Pose

Camel pose is quite popular yoga pose.  Kneel with the hips hip-width apart with the palms facing forward on the lower back. Push the hips up and forward and bend back like a camel. Bring the hands to the heels one by one, if possible.

  1. Wide Forward Fold

You can perform this stretch sitting or standing. If sitting, sit with the feet apart and knees straight, and then reach forward with the arms as you relax the neck. If standing, stand with the feet apart then hinge forward touching the floor, if possible.

  1. Frog Pose

Get on all fours and spread the knees as far as possible. Move the hips forward and then bring the chest and head to the floor.

  1. Wide Side Lunge

Take a wide standing stance with the toes pointed forward, and then bend forward trying to touch the ground with the fingers.  Walk both hands to one foot and bend the opposite knee.  Turn the other foot so that the toes face the ceiling.

  1. Butterfly Stretch

Sit on the floor and spread the knees while keeping the feet touching. Then, sit with the back straight and press the knees down in order to feel the stretch.

  1. Forearm Extensor Stretch

Begin by rolling the shoulders back, then put one arm straight to the front. Flex the hand down, and cup it with the other one.  Then, pull it towards the body until you feel the stretch.

Sources:

https://www.spine-health.com/conditions/sciatica/sciatica-symptoms

https://www.healthy-holistic-living.com/keep-your-sciatic-back-and-hip-pain-under-control-with-6-stretches.html