Stretches and Treatment Options for Sciatica Pain

Sciatica pain runs from your lower back through your hips and down one or both legs. It is usually caused by damage or compression of the sciatica nerve. If you have this type of pain, Yancey Pain & Spine can help with therapy to relieve you of pain.

Causes of sciatica

The primary cause of sciatica pain is a pinched nerve in your lower back spine. The pain occurs when you have a herniated disk or a bone spur. The damaged disk or the bone overgrowth can press or damage the nerve causing various degrees of pain.

Symptoms of sciatica

While the primary symptom of sciatica is pain in your buttocks and legs, it can be in varying intensities. The following are symptoms you might experience with the condition:

  • Mild, sharp, or radiating pain
  • Muscle weakness
  • Tingling or numbness
  • Foot numbness and weakness

Stretches that can help with sciatica pain

Exercises and stretches are crucial in relieving sciatica pain because you target the muscles around the nerve, which are most affected.

Reclining pigeon pose

To do this stretch, you need to lie flat on your back. Lift your legs at a right angle and place your right ankle on your left knee. Clasp your hands behind your left thigh and pull gently. Hold the position for 30 seconds. Repeat the exercise for two more reps and switch legs. The stretch helps to open your hips.

Knee to the opposite shoulder

Lie flat on your back, with your legs straight and feet flexed. Lift your right leg and bend the knee toward your chest, gently pull the knee toward your left shoulder and hold the position for 3o seconds. Release and repeat the stretch for three repetitions and switch legs.

Basic seated stretch

Sit on a chair with your back straight. Place your left ankle on your right knee and bend forward comfortably as far as possible. Hold the stretch for 30 seconds with three repetitions and alternate the legs.

The above exercises will help stretch your gluteal and piriformis muscles and help relieve the pain.

Treatment options

After a thorough evaluation by your specialist, they will recommend the most suitable treatment. Before your specialist can suggest surgery, they will offer conservative therapies or minimally invasive procedures to avoid surgery. The following are standard treatment methods:


Your healthcare provider will prescribe pain medications that can reduce pain and help relax your muscles. Medications can include non-steroidal anti-inflammatory drugs, muscle relaxants, and nerve pain medication.

Physical therapy

Stretches and exercises for your lower back and lower extremities are essential to eliminate the pain. The exercises gently stretch your muscles and help them loosen up and relax, relieving your pain.

Steroid injections

Steroid injections are effective in reducing inflammation in the affected nerve. Your specialist will inject the medicine directly into your spinal region to relieve pain.

If you experience sciatica pain, visit William L. Yancey, MD, for treatment. You will meet qualified and experienced staff ready to offer customized treatment depending on your condition. Call or schedule an appointment online and bid your pain goodbye.