Before You Start Stretching For Sciatica


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When it is about treating sciatica, you have more than just one option to choose from. Be it OTC pain relief medications or surgery, you can easily take your pick depending upon the severity of your condition. However, if you are looking for a safe way to deal with the problem, some simple stretches are all you need.


There are various stretching exercises that can be of great help in offering sciatic pain relief. These stretches loosen the muscles and ease the tension in the body. However, practicing these stretches randomly will not help yield the desired results. You must know what to stretch, how to stretch and when to stretch if you really want to get rid of sciatica.

To begin with, you must know what to stretch. Now, there are several major as well as minor muscles that are involved in sciatica. You should ideally stretch both, to experience pain relief. The major muscles include pirformis muscle, erector spinae, gluteals, hamstring and hip flexors. As you stretch, it is these muscles that need to be targeted the most.

On the other hand, the minor muscles include Tensor Fascia Lata, Adductors, Quadriceps and Quadratus Lumborum. You should stretch these muscles if you feel that they are tight. While it is the major muscles that demand the maximum attention, working on these ones too will help you strengthen your back as a whole.

Now that you know what to stretch, the next step is to know how to stretch. Usually, most people stretch by holding the tension in their muscles for a minute or two. While this stretch is okay to perform, it does not offer much results as far as relieving sciatic pain is concerned. Ideally, the best stretching technique for sciatica is PNF. PNF is a type of stretch that creates a rebound relaxation of the muscle.

The next step is to know when to stretch. Timing is of utmost importance as far as stretching is concerned. The best time to practice these stretching exercises is before you hit the bed. The reason for the same is that this gives the muscles you stretched, time to relax. When you use your muscles, they shorten and tend to tighten. So, when you stretch your muscles, it is important that you allow them to be in a relaxed state for a while. If you use the muscles immediately after you stretch them, the impact of the stretch is negated.

Stretching is definitely one of the most effective ways to deal with sciatica. However, it is important that you do it right, if you wish to combat sciatic pain.

 

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