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How To Instantly Relieve Sciatic Pain

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  • Written By: Erin Wallner
How To Instantly Relieve Sciatic Pain

Sciatic pain occurs in the lower back through the buttocks and the leg. It is often caused by a nerve pinch from a herniated disk or an overgrowth of bone called bone spurs. Some patients describe sciatic pain as mild to an intense electric shock on one side of the body. In some cases, sciatic pain can cause numbness or muscle weakness.

Listed below are three stretches you can do to relieve sciatic pain instantly:

  1. Scissor Hamstring Stretch

Tight hamstring muscles can sprain your pelvis and intensify stress on your lower back, irritating your sciatic nerve.

Target your hamstrings with this standing stretch:

  • Stand with your right foot, place it in front of your left, and keep them apart for about 3 feet.
  • Face your hips and shoulders forward. If possible, check in a mirror to ensure your right hip isn’t more forward than your left hip.
  • Place your hands on your hips. You can also put your hand on a chair to keep your balance.
  • Bend forward at the waist, bending your torso over your front leg. Maintain your posture and place most of your weight over the front leg.
  • Hold for 5 to 10 seconds, then do the same movements with the other leg.

Try to perform 3 to 5 repeats of this exercise on each leg. Performing hamstring stretches daily can help reduce the tension and pain you’re experiencing.

  1. Back Flexion Stretch

When you bend your spine forward, that is referred to as flexion. Regular flexion exercises can help increase your spinal mobility, improve your abdominal musculature, and relieve stiffness in your spinal and abdominal muscles.

A simple back flexion while lying down includes the following steps:

  • Lie on your back.
  • Gently pull your knees closer to your chest with both hands until you feel a comfortable stretch in the mid and lower back.
  • Slowly tilt your head forward to perform a more advanced stretch.
  • Stay in this position for 5 to 10 seconds and return to the starting position.

Try to perform 4 to 6 repeats of this exercise.

  1. Sciatic Nerve Glide Exercise

The sciatic nerve glide is a seated exercise that can help relieve sciatic pain. This exercise helps your sciatic nerve to become more relaxed and desensitized.

To do this exercise:

  • Sit on a chair and straighten one ankle while placing your other foot flat on the floor.
  • Slowly bend your ankle to make your toes point towards you.
  • Continue to bend and straighten your ankle while pointing your toes away and then toward you.
  • If it’s not too painful, put more tension on the sciatic nerve by performing the same nerve glide by bending your head forward and bringing your chin closer to your chest.
  • Pump your ankle up and down around 15 to 20 times, and then repeat these movements with your other leg.

Aim to complete three rounds for both legs twice daily.

Heat or Cold for Sciatica Back Pain

Heat relieves sciatic back pain better because it can increase blood flow and supply oxygen to sore tissues. This can also provoke healing in the nerve roots.

You can use a heat patch, an electric heating pad, or an electric heating blanket for a closed-heated effect.

How To Prevent Sciatica Pain

The best way to prevent sciatica pain is to stretch, stay active, and keep moving. Simple exercises, like the ones described above, would be the way to go. You can also try yoga twice a week as a weekly workout.

Yoga videos are easily accessible, and you don’t have to pay a fee to get the desired results.

Who To See for Sciatic Nerve Pain

For mild pain, family doctors or general practitioners can diagnose sciatic pain. For moderate pain, chiropractors and physical therapists can treat people with sciatica pain. A neurologist specializing in the nervous system would be the best person to contact for severe pain.

For more information, visit our website to speak to a health care provider about your sciatic pain.