Sciatica Pain

With up to 40% of the population likely to experience sciatica pain in their lifetime, it’s more important than ever to be proactive and learn about chiropractic care for sciatica. The sciatic nerve, the longest in the human body, starts in both sides of the lower spine and ends up in the feet, passing through the pelvis, buttocks, legs, and knees. Irritation of this nerve is almost inevitable, as anything that puts pressure on it results in pain ranging from mild tingling to severe discomfort. If sciatica pain is negatively affecting your life, try these 4 exercises for relief now!

Reclining Pigeon

Your chiropractor may utilize this stretch to loosen the small piriformis muscle before moving on to more difficult versions of the exercise.

  • Lie down on your back and lift your right leg into a right angle. Clasp your hands behind your right thigh with fingers interlocked.
  • Lift your left leg and put your right ankle on top of your left knee.
  • Hold this position for 30 seconds before repeating for the opposite leg.

Sitting Pigeon

The second version of the first stretch, this is a natural progression once the reclining pigeon stretch can be completed without pain.

  1. Sit down with your legs straight forward and your toes pointing upward.
  2. Bend your right leg and put your right ankle on top of your left knee.
  3. Reach forward and stretch as your upper body moves down toward your thighs.
  4. Hold this position for 20 to 30 seconds before repeating for the opposite leg.

Forward Pigeon

The most advanced of the pigeon sequence, this stretch should not be attempted until the reclining, and sitting pigeon stretches can be performed without pain.

  1. Kneel down on all fours.
  2. Move your right leg forward and place it flat on the ground in front of your chest. Keep your right knee to the right side of your body, a little bit in front of your right foot.
  3. Stretch your left leg behind you with the top of your foot pointing down and your toes curled underneath.
  4. Gradually shift your body weight from your shoulders and arms to your hips and legs.
  5. Sit up and straighten your spine with your hands to each side.
  6. Repeat for the opposite side.

Sitting Spinal Stretch

After the pigeon series, your chiropractor may suggest this spinal stretch to improve your experience with chiropractic care for sciatica in West Bloomfield, MI.

  1. Sit down with your legs straight forward and your toes pointing upward.
  2. Bend your right leg and place your right foot flat on the ground outside of your left knee.
  3. Put your left elbow on the outside of your right knee and gentle use this anchor point to turn your core to the right.
  4. Hold the final position for thirty seconds and repeat the procedure three times before switching sides.

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