Stretches for Sciatica

A quick google search for stretches for sciatica will reveal hundreds of websites and videos that show how to stretch for sciatic nerve symptoms. Some of that information may be extremely beneficial. Some of that information may be prolonging your recovery and making your condition worse. Our San Diego based chiropractors treat many conditions that irritate the sciatic nerve.

There are many different causes of sciatic nerve irritation so each patient may receive a different treatment approach depending on their presentation. One common occurrence that we see however is that many patients are already performing stretches for the sciatic nerve. When asked to show the stretches, the patient often puts out a straight leg and bends forward to touch their toes. We then ask, “What are you feeling when you are stretching?” and the response is, “A really good stretch from my butt all the way to my calf.” The issue with this stretch is that, there is no muscle that goes from the butt down to the middle calf. What they are feeling is the sciatic nerve being pulled and stretched.

Should I do Stretches for Sciatica?

Maybe. This is when the advice from our San Diego sciatic nerve specialistS becomes invaluable. In general, nerves do not like to be stretched; they are inflexible and not made of the same tissues as your muscles. The stretch described above can be very aggravating to the sciatic nerve. When the leg is straight and a person bends forward at the waist to stretch the legs out, the sciatic nerve is maximally stretched. The low back is pulling the sciatic nerve up and the foot on the ground is keeping the nerve anchored. The nerve is very tense in this position and will get irritated if there is a condition affecting the nerve.

Stretches for sciatica should be prescribed specifically for each patient. That is why an evaluation by our San Diego sports chiropractor can help get you on a proper treatment plan immediately. One of the stretches that can be safe for most sciatic nerve issues is a lying face up active hamstring stretch. The video below shows the stretch in action. The idea is the low back is in a safe, neutral position. The thigh is brought up toward the chest and stays there when the patient slowly straightens the leg. Once a stretch is felt in the hamstrings not the sciatic nerve, the leg stops moving. There will be a significant bend in the knee. This means there is slack in the sciatic nerve as it is no longer getting stretched from the low back while anchored to the ground with a straight leg. The nerve will not get irritated in this position. If you have back pain, hip pain, back of leg pain or any symptoms that you associate with sciatic nerve pain, avoid this stretch and seek the help from your San Diego chiropractor. Perform 20 repetitions with only a brief hold, repeat multiple times per day. 

Dr. Kevin Rose DC DACBSP and Dr.Travis Rose DC CCSP are Sports Chiropractors located in Mission Valley, San Diego. We are near the neighborhoods of Pacific Beach, Ocean Beach, Bird Rock, La Jolla, Clairemont Mesa, Tierrasanta, La Mesa, Mission Hills, Hillcrest, and Downtown. They see a wide variety of injuries including: running injuries, baseball injuries, swimming injuries, cycling injuries, and other sport related injuries. Schedule to get evaluated and treated today!