Best Stretches and Chiropractic Treatment for Sciatica Pain Relief

What is sciatica:

Sciatica is pain that radiates down the path of the sciatic nerve, which runs from the lower back through the hips and buttocks and down each leg. Sciatica pain is caused by irritation, inflammation, pinching, or compression of a lower back nerve. A herniated or slipped disc, which puts pressure on the nerve root, is the most prevalent cause. Most sciatica sufferers recover on their own with time and self-care measures. However, chiropractic care helps to reduce sciatica pain.

Stretches for sciatica pain relief:

Stretching the lower back and hips gently will help ease sciatica pain and improve range of motion. There are the following stretches that help to reduce  sciatica pain.

Simple seated stretch:

  • Begin by sitting in a chair and crossing your hurting leg over the knee of the opposite leg.
  • Bending of chest forward while keeping spine straight. If you don’t feel any pain, bend forward a little more and hold this stretch for 20-30 seconds.
  • Perform this stretch with the opposite leg.

Back flexion stretch:

  • Sit with the feet flat on the floor and legs shoulder-width apart for back flexion.
  • Lean forward and bow your knees
  • Place both of hands on the floor in center of knees.
  • Return to the starting position after 2 to 3 seconds of holding this stretch.

Sciatic nerve glide exercise

  • Lie on your back with your legs straight out in front of you.
  • Bend one knee and grasp the back with both hands. After that, straighten your knee. Several times, flex your ankle up and down until your knee is straight.
  • Return the leg to the bent knee position after this
  • Do this for 10 to 15 times.

Knees to chest

  • Lie down on your back.
  • Begin with either your left or right knee and slowly draw the bent knee toward your chest with your hands.
  • Do this stretch for 10-15 seconds.
  • Perform the same with the other knee.
  • Practice this 4 to 5 times, each time do this for 10-15 seconds.

Cobra stretch

  • Lay on mat by stomach down.
  • Incorporate your elbows into your body.
  • Lift head and chest and then inhale
  • Maintain a small bend in your elbows and an open chest.
  • Thighs, lower back, and abdominals should all be engaged.
  • Remain in this position for 30 seconds.

Seated spinal twist

  • Sit erect on your mat, legs outstretched in front of you, and hands resting on your thighs. 
  • Bending of right knee, then cross your right leg across and press your foot against your left thigh. 
  • You should feel like you’re sitting in a half-cross-legged posture.

Knee to shoulder

  • Lie on your back, legs stretched, and feet flexed upward.
  • Wrap your hands around your right knee and bend your right leg.
  • Pull the right leg across body toward the left shoulder. Hold this position for 15-30 seconds. Remember to just pull your knee as far as it will comfortably allow. You should sense a relaxing stretch in your muscle rather than discomfort.
  • Return your leg to its initial position by pushing your knee.
  • Repeat this three times, then change legs.

Sitting pigeon pose

  • Sit on the mat straight out legs in front of you.
  • Right leg bend such that your right ankle places on top of your left knee.
  • Lean and pull your upper body toward your thigh.
  • Do this stretch for maximum 30 seconds.

How Chiropractic treatment helps to treat sciatica pain:

Chiropractic is a pseudoscientific alternative medicine practice that focuses on the diagnosis and treatment of mechanical diseases of the musculoskeletal system, particularly the spine.

Chiropractic has been demonstrated to be a quite successful and excellent way of treating sciatica by assisting the body’s natural healing process. It is non-invasive and does not involve the use of drugs, making it an excellent solution for many individuals. A chiropractor may utilize or recommend a variety of therapies.

In chiropractic care employ hands-on spinal manipulation as well as other complementary treatments. According to the hypothesis, appropriate alignment of the body’s musculoskeletal structure, particularly the spine, will allow the body to repair itself without the need for surgery or drugs. This is used to restore mobility to joints that have been restricted by tissue injury as a result of a traumatic incident, such as a fall, or repetitive stress, such as sitting without sufficient back support.

Chiropractic care is used for sciatica relief because it is proven to be safe. It’s also a healthy, non-addictive alternative to prescription or over-the-counter medication.

Chiropractic treatments and adjustments can give some of the following health benefits to patients suffering from sciatica:

  • Pain relief.
  • Help in decreasing inflammation.
  • Help to improve movement.
  • Enhancement in activities.

The most significant change patients have experienced with chiropractic treatment is decreased inflammation, which has resulted in less pain and suffering. Following chiropractic adjustments, many patients claimed improvement in symptoms and even flexibility.

Chiropractic Care considered for sciatica:

  • Massage
  • Heat application
  • Ice treatment
  • Ultrasound
  • Acupuncture


The above-discussed stretches may provide help to those persons suffering from sciatica. Many people get relief by doing stretches and before doing stretches everyone should consult their doctor to avoid further discomfort. A doctor can recommend people to do these stretches everyday.

Chiropractic care is a drug-free, non-invasive (non-surgical) treatment that assists the body in healing itself as massage therapy. Chiropractic massage is a powerful method of reducing sciatica pain. It can cause deep muscle relaxation and the release of endorphins, which work as natural pain relievers. Thus without any use of drugs or medicine, chiropractic treatment helps in curing sciatica pain.

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