Stretching movements to treat pinched nerve pain

Sciatica is pain caused by a damaged or pinched nerve. Sciatica often occurs in elderly people, who have chronic diabetes and obesity. However, the pain caused by sciatica can be relieved by stretching. The following are various stretching movements to treat pinched nerve pain or sciatica.

Overview of the pinched nerve or sciatica

Scatica is a symptom of neurological disease and usually disappears after 4-8 weeks of treatment. Clamped nerve pain or sciatica can be so excruciating and so weak that you don't even want to get off the bed or sofa.

The causes of sciatica are usually a disc that protrudes and presses directly on a nerve, narrowing of the spinal canal (spinal stenosis), and injury.

Physical therapist Mindy Marantz says pelvic pain can occur for many reasons. Knowing which body parts are difficult to move is the first step to dealing with sciatica. Often, the most problematic parts of the body are the lower back and hips.

The best way to deal with pinched nerve pain or sciatica is by stretching, which can reduce hip pain and pain.

Movement to overcome sciatica

Here are six stretching movements for dealing with sciatica.

1. Reclining pigeon pose

source: Healthline

Pigeon pose is a common yoga movement. This movement works to open the hips.

This movement has several versions. The first is an early version known as the reclining dove pose. If you are just starting treatment, you should try a lying down position first.

• Lift and pull your right leg to your chest. Clasp your hands behind your thighs, lock your fingers.
• Lift your left leg and place your right ankle on top of the left knee.
• Hold the position for a moment. This movement helps stretch the small piriformis muscle, which sometimes becomes inflamed and presses on the sciatic nerve, causing pain.
• Do the same with the other leg.

Once you are able to do the lying down version without pain, do this for the sitting and front versions.

2. Sitting pigeon pose

source: Healthline

This movement can relieve nerve pain or sciatica by relieving aches and pains. Here are the steps to do this movement.

• Sit on the floor with your legs straight out in front of you.
• Bend your right leg, place your right ankle on top of your left knee.
• Lean forward and let your upper body reach your thighs.
• Hold for 15-30 seconds.
• Repeat on the other side.

3. Forward pigeon pose

source: Healthline

This is a forward leaning version of the Pigeon pose. Here are the steps to do this movement.

• Crawling and kneeling on the floor.
• Lift your right leg and move it in front of your body. Your lower leg should be on the floor, horizontal to the body. Your right leg should be in front of your right knee while your right knee remains on the right.
• Stretch your left leg out behind you on the floor, with the top of your foot on the floor and toes pointing back.
• Gradually move your weight from your arms to your feet so that your feet support your weight. Sit up straight with your hands on either side of your feet.
• Take a deep breath. While exhaling, lean your upper body forward on your front leg. Support your weight with your arms as much as possible.
• Repeat on the other side.

4. Knee to the opposite shoulder

source: Healthline

This simple stretch helps with pinched nerve pain by relieving sciatica pain by loosening your gluteal and piriformis muscles.

• Lie on your back with your legs and feet bent upwards.
• Pull and bend your right leg up to your chest, holding it.
• Gently pull your right leg across your body towards your left shoulder. Hold this movement for 30 seconds.
• Remember to pull your knees as far and as comfortable as possible. You should feel a stretch that releases your muscles, not pain.
• Push your knees so that your feet return to their starting position.
• Repeat this movement for 3 reps, and switch to the left leg.

5. Sitting spinal stretch

source: Healthline

This stretching motion to treat pinched nerve pain creates space in the spine to reduce pressure on the sciatic nerve.

• Sit on the floor with your legs straight and feet facing up.
• Bend your right knee and place your foot flat on the floor on the outside of the opposite knee.
• Place your left elbow on the outside of your right knee to help you gently turn to the right.
• Hold this movement for 30 seconds and repeat three times, then move legs.

6. Standing hamstring stretch

source: Healthline

• Place your right foot on a high surface or under your hips. This can be a chair or a ladder. Flex your legs so that your toes and feet are straight. If your knee tends to hyperextend (occurs when the elbow joint moves outside its normal range of motion), keep a slight indentation in it.
• Bend your body forward slightly toward your feet. The further you bend, the deeper the stretch.
• Don't force yourself to bend so far that you feel pain.
• Release the hips of your legs that are lifting downwards rather than lifting them.
• Hold this movement for at least 30 seconds, then repeat on the other side.