Sciatica is a tingling, numbness, searing pain shooting from the spine to the legs followed by sciatic nerve. This painful problem can be resolved by stretching. These routines have been developed by Jennifer Howe an MPT, CMPT and teaching associate for the University of Washington`s physical therapy department. Here are some pinpoints about stretching that you can use to relieve your pain problems:

  • Herniated disc- this is between the bones in the spinal column, the sciatic nerve inflames and becomes irritated so you need to create a space between the bulging disc in the spine to relieve the pressure.
  • Bone degeneration- due to irregularities in the vertebrae you can end up pinching the sciatic nerve leading to burning pain of sciatica. You can stretch to create space between the vertebrae, alleviating the pressure.
  • Tight hip muscles- the pain in the hips can lead to sciatica. If there is no proper stretching you can feel creaky while you walk or when getting up from a prone position.

This is why Howe`s stretching routines help a lot. You won`t need a lot of time to do this and you can do them while you are still in your bed.

  1. Stretches for herniated disc
  • Press up- lie down on your stomach and position the elbows below your shoulders and forearms, parallel to one another. Lift up the chest and extend the spine from the tailbone to the top of the neck, making an arch. Stay in this position for 30 seconds and breathe deeply. Repeat it for 2 more times.
  • Press up extension- lie down on your stomach and keep the hands flat next to the shoulders. Press your palms on your bed to lift the body. Keep the hips and pelvis stuck to the bed. Extend stretching to the neck, tailbone making an arch. Stay in this position for 10 seconds and slowly return back. Repeat this for 10 times.

Notice: If you are feeling pressure in the lower back while lifting the chest, you need to stop. But if there are no changes, then this mean you don’t have herniated disc. Try the next routine.

  1. Stretches for bone degeneration
  • Knees to chest- lie on your back and hug the knees to the chest slowly. Hold for 30 seconds for 1 set. Repeat this 3 more times and continue to other stretch.
  • Posterior pelvic tilt- lie down with the face up and band the knees while the feet are flat on the bed. Draw the abdominals to flatten the lower back in the bed. Stay in this position for 5 seconds. Repeat it for 10 times.
  1. Stretches for tight hip muscles
  • knee to opposite shoulder- lie on the back and extend the legs and flex the feet. Lift the right leg with the hand behind the knee and gently pull the right knee towards the left shoulder for about 30 seconds. Repeat this with the other knee. 3 times for each leg.
  • Figure four stretch- lie on your back and bend the knees, the right ankle over the left knee in the shape of 4. Grasp the hands behind the left knee and pull the legs towards your chest in a gentle way so that you press the right knee away from your chest. Stay in this position for 30 seconds and repeat it 3 times. Repeat the procedure with the other leg for 3 times.

Get out of the bed

You need to stop doing these stretches if they are causing pain. The pain can be severe and it will not allow you to get off the bed in the mornings. Use these stretches to help yourself.