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5 Stretches to Help Relieve Sciatica Pain


woman lying on her back with one leg fully extended and one leg bent- practicing the hamstring stretch.

Are you tired of feeling like you're tiptoeing around your own body because of sciatica pain? Well, it's time to take back control! Today, we're diving into some stretches specifically designed to help ease the discomfort of sciatica and get you moving with confidence again.

But first, a quick disclaimer: I'm not a doctor, just a guy who's been there and wants to help. Be sure to check in with your healthcare provider before starting any new exercise routine, especially if you're dealing with sciatica.

Alright, let's get to it!


1. Pelvic Tilts 🔄

  • Lie on your back with your knees bent and feet flat on the floor.
  • Slowly tilt your pelvis upward, flattening your lower back against the floor, then release.
  • This gentle movement helps to stretch and strengthen the muscles in your lower back, providing relief from sciatica pain.


2. Piriformis Stretch 🪑

  • Sit on a chair with your feet flat on the floor.
  • Cross your affected leg over the opposite knee, then gently lean forward until you feel a stretch in your buttock.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch targets the piriformis muscle, which can often contribute to sciatica pain when tight or inflamed.


3. Seated Spinal Twist 🌀

  • Sit on the floor with your legs extended in front of you.
  • Bend your right knee and cross it over your left leg, placing your right foot flat on the floor.
  • Twist your torso to the right, placing your left elbow on the outside of your right knee and gently pressing to deepen the stretch.
  • Hold for 15-30 seconds, then switch sides.
  • This stretch helps to mobilize the spine and relieve tension in the lower back.


4. Cat-Cow Stretch 🐱

  • Start on your hands and knees in a tabletop position.
  • Inhale as you arch your back, dropping your belly towards the floor and lifting your head and tailbone towards the ceiling (Cow pose).
  • Exhale as you round your spine, tucking your chin to your chest and pressing through your hands and knees (Cat pose).
  • Flow between these two positions for several breaths, focusing on moving with your breath and gently mobilizing the spine.


5. Hamstring Stretch 🦵

  • Lie on your back with one leg bent and the other extended straight up towards the ceiling.
  • Hold onto the back of your thigh or calf and gently pull the leg towards you until you feel a stretch in the back of your thigh.
  • Hold for 15-30 seconds, then switch sides.
  • Tight hamstrings can exacerbate sciatica pain, so keeping them flexible is key.


And hey, don't forget about the power of nature's remedies—like our trusty Outback! With its blend of Australian botanicals, it's like a little slice of Down Under magic for your discomfort.

**Remember, I'm not a doctor (just a bloke who's been around the block a few times), so be sure to consult with your healthcare provider before trying any new treatments or remedies. And if your sciatica pain persists or gets worse, don't tough it out—seek medical attention pronto.

Alright, folks, that's all from me for now. I hope you found these tips helpful, and remember, you're not alone in this journey. We're all in it together, and together, we'll get through it.



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2 Responses

Mark from Outback
Mark from Outback

April 17, 2024

I’m so glad you found the stretches helpful, Christine! And in regards to your question about bursitis, you can check out my blog on Understanding and Managing Bursitis here: I hope it helps.

Christine M Wilkie
Christine M Wilkie

April 17, 2024

I love the Outback oil and your tips on sciatica stretches are great. Would you suggest anything specific for bursitis of the hip?

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