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3 Stretches Recommended By Chiropractors For Your Sciatica

Dec 25

From a chiropractor’s point of view, Sciatica is one of the most severe and disabling ailments you can experience. The discomfort may become so powerful that you cannot move after settling into a somewhat comfortable posture.


The most common causes of sciatica include a ruptured disc, an injury, or spinal stenosis (a spinal canal narrowing). In most cases, the lower back and hips are the trouble spots. Finding treatment for sciatic pain requires first determining what is immobile.


The 3 Stretches that Chiropractors Recommend For Your Sciatica


Piriformis Stretch


Numerous stretches for the hip extensors, hamstrings, and piriformis may aid in restoring the patient's range of motion and easing their painful sciatic nerve symptoms. The piriformis muscle can be stretched in a variety of ways. These are two easy methods:


  • Both feet should be flat on the floor as you lay on your back with your knees bent. You were holding the stretch while bringing the right knee up to the chest and pulling it toward the left shoulder with the left hand. Repeat on the other side.
  • Place the right leg's ankle on top of the left leg's knee. Hold the stretch while you pull your left thigh toward your chest. Repeat on the other side.

Hamstring Stretch


Any sciatic pain should be relieved by stretching the rear of the leg muscles called the hamstrings the body and are substantial muscles each thigh. The hamstrings can be tested in a variety of methods, including:


  • Place two chairs side by side. Place one leg's heel on the other chair while sitting in one chair. Hold the stretch as you lean forward and bend your hips until you feel light at the back of your thigh.
  • Lay backward with your legs straight. Holding a towel wrapped behind the foot, lift one leg and straighten it till a slight stretch is felt at the back of the thigh. Try once more to hold each time for 30 seconds, then repeat each period thrice daily.

 Hip Flexor Stretch


A group of muscles that surround the front of your upper thigh is known as your hip flexors. Among them are the iliacus, psoas major, rectus femoris, and sartorius.


Your iliacus and psoas considerably cooperate as the main hip flexors to flex and stabilize your hip and draw when you run, sit, stand, or walk, your thigh and torso are in unison. Rectus femoris assists in hip flexion and knee extension, whereas the sartorius supports external rotation and hip and knee flexion.


Because tight hip flexors hinder your pelvis' ability to rotate appropriately, which has an impact on several other body parts. The legs and lower back are joined at the hips. The front of your hip may experience pain or discomfort from tight hip flexors, which typically gets worse with extended sitting or frequent hip flexion workouts like jogging and cycling.


Here are four stretches you may do throughout the day to assist your hip flexors in becoming more flexible and mobile. At least twice daily, perform three sets of stretches, holding each one for 30 seconds on each side.


  • Hip Flexor Stretch While Half-Kneeling
  • Stretch 90/90
  • Hip Flexor Stretch in Supine
  • Hip Flexor Stretch with Side Lying

Peak Potential Family Chiropractor provides walk-in chiropractic adjustments for people with sciatica pain. One of our specialists will be pleased to assist you if you visit our office today and are experiencing any of the symptoms mentioned above. 


We provide same-day appointments to help you receive your critical care as quickly as possible. Call us today!